If you were interested in the title of this article, it's probably because you're thinking about starting to practice triathlon
. It's a sport that grows year after year and has more and more participants. Since it's a discipline that combines three different sports (swimming, cycling, and running), it's normal for many people who want to start in triathlon to not know where to begin and to feel a bit lost. Ideally, you should have a personal trainer specialized in triathlon. But while you find one, here is a basic guide of exercises and a training plan so you can face your first race with confidence.
How to train the swimming segment
If you are not a great swimmer and doubt that your technique is correct, it is recommended that you sign up for swimming lessons. Many municipal pools offer both beginner and technique improvement classes. It's even more affordable than swimming on your own. Plus, you will improve much more, since technique is fundamental in the swimming segment. Swimming against the water is the worst thing you can do; you need to learn to flow within it.
"Swimming against the water is the worst thing you can do; you need to learn to flow within it"
If you have already practiced swimming before, you probably already know how to do the basic training. If in doubt, here are two tips:
- Dedicate the day after your most strenuous workouts to practicing technique, swimming without much intensity. Usually, that day is Monday, since the hardest workouts are typically done on weekends. This way, the session will help you perfect your swimming technique and at the same time recover after the intense weekend sessions.
- Use Wednesday or Thursday for a longer and more intensive session.
How to train the cycling segment
Take advantage of the weekend, or any days off you have, for cycling sessions where you can do high volume training.
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This will help you get used to the effort duration of a triathlon
event. But if you want to go a step further and plan these volumes and efforts, it is recommended that you seek the help of a personal cycling coach.
How to train the carrera running segment
You can train the carrera sector to prepare for your first triathlon throughout the week, dedicating little time but with very high quality and intensity training . For example, on Tuesday, after the easy swim session on Monday, it can be the perfect day to work the carrera area with your batteries recharged. A common mistake is to neglect specific strength exercises. Strength training in triathlon is very important to become faster, more resistant, and also to prevent injuries.
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How to prepare transitions in triathlon
Triathlon is not just about swimming, cycling, and running. You also need to know how to link one segment to another. For example, how to get out of the water and onto the bike. Or how to get off the bike and start running. This is what is known as transitions. Practicing transitions between disciplines is important, especially when it comes to improving your times. Fast transitions can save you many seconds, and you already know how hard it is to improve those seconds swimming or running.
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Tips for making the transition from swimming to cycling
To practice the transition from swimming to cycling, it is important to automate the movements. You come out of the water running and, before touching the bike, you must put on your helmet and fasten it (essential not only for safety reasons, but because you will be penalized if you forget). The transition area is marked by a line from which you can get on the bike. Not before. Run towards that line holding the bike by the saddle, parallel to it. When you reach the line, jump onto the bike. Take the first pedal strokes barefoot, with your feet on top of your shoes, and when you are already in the cycling dynamic, put on your shoes while moving. If this last part seems odd to you, keep in mind that in triathlon you do not put your shoes on before getting on the bike, but rather you must leave them attached to the pedals. Practice this move as many times as you need so that on race day you can do it automatically, almost instinctively, without stopping to think about what step you need to follow at each moment. This way you will save a lot of time.
Tips for making the transition from cycling to carrera
To make the transition from cycling to carrera the process is the reverse. First, take off your shoes while you are still on the bike and take the last pedal strokes with your feet on top of your shoes. Jump and get off the bike just before the allowed line (just as there is a boundary that marks when you can get on the bike in the first transition, there is another after which you can no longer stay on it in the second). Do not unfasten your helmet while you are in contact with the bike. First leave the bike and then take off your helmet. You can combine both exercises to practice both transitions at the same time by following this scheme:
- Run barefoot
- Put on your helmet
- Grab the bike and run parallel to it holding it by the saddle
- Jump on
- Pedal barefoot
- Put on your cycling shoes while moving
- Turn around
- Take off your shoes while you're on the bike
- Pedal barefoot
- Dismount the bike with a jump
- Leave the bike
- Unbuckle your helmet and take it off
- Put on your running shoes
- Start the carrera
- Repeat the process as many times as necessary
Plan your workouts
It is important to have a plan for your workouts. This way you will work your muscle groups and segments in a balanced and optimal way. Below I leave a table with a sample training plan to prepare for a Supersprint triathlon in four weeks.
How to face your first triathlon
Physical exercises are a fundamental part of training. But don't forget that it is also important to prepare yourself mentally. Face your first triathlon calmly, don't embark on a long-distance triathlon as your first race. It's better to start with a short carrera, such as a Supersprint triathlon or a Sprint triathlon. Later on, when you feel good, you can venture into longer distances. Once you finish your first race, I have bad news for you: the triathlon virus
has already bitten you, the poison is in your body and you won't be able to avoid going for the next one. Keep training and see you at upcoming triathlon races!