Advice, Guides & Inspiration

Triathlon Training Tips


Once you’ve committed to a Triathlon, here’s what you need to know for tackling your training for the big race.

1. Train in the Conditions

Swimming in open-water makes a massive difference to speed and energy spent trying to fight even the slightest current. Suddenly finding yourself out of the safe confines of your local 25 metre pool can be pretty intimidating. Particularly when something in the water touches your leg. It’ll all be completely fine and harmless as soon as you take the plunge, so why not get over that fear before the actual race day and train in it.

2. Practice the transitions

Particularly if you’re looking to make a new PB, transition training is important. It’s often just about feeling that bit more confident of your transition routine — what to take off first, whether you’re going to eat, and how to race your bike to the cycle start-point the fastest. If you’ve never done a transition before, it’s worth practising beforehand just to steady your nerves. Twenty minutes of doing it a couple times will help, especially as you bustle in and around the elites.

3. Work on your weaknesses

Photo by Victoire Joncheray on Unsplash

If you know that you’re already a very able runner, then try and avoid seeking easy training gains by focusing mainly on that. It’s easy to do your favourite training and then check off your training for the week. But if you can’t cycle or swim, you can make the ordeal a whole lot harder for yourself. So make sure you focus on all aspects of the triathlon, with specific focus on your weaker disciplines.

4. Don’t work on your weaknesses too much

Having said that, you want to make sure that you take advantage of the parts of a triathlon that you really do excel. Not many people will be absolute experts in all three disciplines — so while you may lose out a bit on the swim, if biking is your thing you might be able to overtake some of the people ahead that way.

5. Get to grips with the ‘bricks’

Photo by Andy Wright on Unsplash

A brick is doing two disciplines back to back. So that’d be completing your swim and immediately biking with no break, or moving from swimming to running. You’ll find particularly for the first one that moving upright after you’ve worked your whole body will be an absolute dizzying struggle. And your legs will feel like bricks themselves as you get off your bike to start your run. Your triathlon training then of course will need to include practicing the turnover moment, and the ability to keep going afterwards.

6. Practice eating on the go

The clock is always going and won’t stop just because you do. So if you’re going to eat (which you absolutely should do) you want to be doing something at the same time. Whether it’s while you’re clipping your bicycle helmet on or mid way through your bike ride; make eating as efficient as possible. If it’s the latter you should train the same and check that you can actually eat comfortably while cycling. Work out when eating suits your triathlon best as well so that you don’t eat and then realise that it was a bad decision.

8. Be flexible with your training

As with training for anything, you’ve got to get the right life balance that you want. No training plan is worth sticking to to the last letter, and so long as you’re committed to your triathlon and have some discipline then you will be fine if you miss the odd training. Getting bogged down will just create the triathlon guilt trip that takes the enjoyment out of it.

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