The triathlon the sport of the "superman" is in the common imagination, so much so that the best known and longest competition in the world is called Ironman .
In this race, women and men, dressed exclusively in a sleeveless bodysuit so tight that it seems like a second skin, relentlessly tackle a stretch of open water swimming, a stretch of road cycling and a final stretch of footrace.
Types of Triathlon distances
Triathlon training has to be approached very differently depending on the competition goal. There are in fact competitions over distances and very different rules to be respected. The combination of these two factors changes the structure of the preparation quite significantly.
The rule that has the greatest impact on training for a triathlon is undoubtedly the possibility or not of carrying out group actions, and staying in the wake of another / other competitors during the cycling portion. We will not go into detail in this article, but this rule drastically changes the competition tactics and the main athletic characteristics to be trained during the preparation.
Nationally and internationally, the most common and recognized distances of road triathlon (there is also off road triathlon or cross-triathlon) are:
- Sprint Triathlon . Specifically, it involves in sequence (without interruption) 750m of open water swimming, 20km of road cycling with slipstream and allowed group actions (draft), 5km of road running.
- Olympic triathlon . Specifically, it involves in sequence (without interruption) 1500m of open water swimming, 40km of road cycling with slipstream and allowed group actions (draft), 10km of road running.
- Half Ironman Triathlon (Half Distance). Specifically, it involves in sequence (without interruption) 1900m of open water swimming, 90km of road cycling with wake and group actions not allowed (NO draft), 21.1km of road running.
- Triathlon Ironman (Full Distance). Specifically, it involves in sequence (without interruption) 3800m of open water swimming, 180km of road cycling with wake and group actions not allowed (NO draft), 42.2km of road running.
Traithlon training: where to start?
Undoubtedly, to face the triathlon you need to know: swim, pedal and run! If you have never done it or if you have done it without putting too much effort into it, you will need (at least initially) the support of competent professionals and some time to learn the correct technique of the three disciplines, essential for preventing injuries and improving your performance.
Once you have mastered the technique, you must train separately to swim, pedal and run to adapt your physique and make it capable of covering, at least separately, the expected race distances.
It's not over: you must be able to swim, pedal and run, on the same day, consecutively, without interruptions, also managing the transition phases between the three fractions in the best possible way (T1 between swimming and cycling, T2 between cycling and running).
Programming a multisport training schedule, as in the case of the triathlete, is by no means a trivial job . In particular, for the amateur who has to reconcile training with the little free time available and the stress deriving from everyday life, and which must necessarily be considered and added to the stress deriving from specific training loads in programming. Another reason to encourage the support of professionals in the sector, at least in the initial phase.
Triathlon: Useful tips for approaching training
In this article I want to give you five basic tips for approaching triathlon training . Even if you have never swam, cycled or run, if you are not a sportsman with extraordinary strength and endurance, if you work nine or ten hours a day, have a family, a house to run, grocery shopping etc. ., these tips can help you face a race with the right attitude and preparation.
Set yourself progressive and gradual goals, without overdoing it
Start with sprint triathlons, which take place over distances that are accessible to anyone with some well-structured training. Take the time to learn the correct technique of the three disciplines and gradually adapt to training and effort, becoming more and more resistant and seeing the goal of longer distances gradually closer and more reachable.
Spend a lot of time on swimming, running and pedaling techniques
If you have the opportunity, do it with the support of instructors or competent professionals. It is not time taken from training, it is the basis of training! By improving your technique, you exponentially reduce the risk of injuries and increase efficiency, thus being able to cover a greater distance, working less and then managing to increase cruising speed for the same distance.
Respect your body and learn to listen to the messages it wants to send you
The sources of stress add up, from whatever area they come from. Do not try to overdo it, to carry out a high intensity workout at all costs, at unthinkable times and in dangerous places. Per an uneven and inexperienced athlete it is better a skipped workout or a very low intensity workout on a difficult day (which acts as a regeneration and anti-stress), rather than an excessive stress load that can lead to fatigue, forcing you to jump or perform the sessions scheduled for the following days in a non-optimal manner. At an amateur level it is much easier to run into overtraining or an injury that could force you to downsize or, even worse, give up on your goals, rather than incurring de-training.
Train with your peace of mind and well-being first
Without entering into twisted and frustrating psychological mechanisms that push you to constantly demonstrate, in every workout, to yourself and others that you can push yourself further. Respect your schedule with constancy, patience and trust in its value (and trust in the value of the coach behind the schedule!). Your goal is the race: that will be the day when you sum up and demonstrate how much you have built with commitment, patience, perseverance, sacrifice and dedication.
3/4 well-structured and planned workouts of a maximum of 90 'per week are sufficient, carried out consistently for a few months
Generally speaking, you can alternate between swimming, cycling and running workouts. If you can, maybe on the weekend, include a cycling-running combo workout or a longer than usual (don't overdo it!) Cycling aerobic build workout followed by a running workout the next day. Combined swimming-cycling training, specific transition training and race simulation training (swimming-cycling-running) are initially superfluous. Investing time and energy in it can be useful for highly advanced or professional athletes. The best "combined" training of the three disciplines together is the competition, where logistics are facilitated and motivation is very high.
What do you think of these training tips for facing a triathlon? Write it in the comments!
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