Sports

Training for a Triathlon; 5 Top Tips

Written by Maanasi
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A triathlon is basically an athletic sport which is comprised of 3 sports – swimming, biking and long-distance running. They generally start with the swimming leg, followed by a bike ride and finish up with a run.

While preparing for a triathlon, athletes should follow these 5 vital tips:

Maintain a healthy and correct diet- You need energy, energy and more energy! Hence, don’t forget to eat your daily requirement of carbohydrates before and after intensive workout sessions. Ideally, you should eat about 4-6 servings of veggies per day and approximately 2-3 fruits per day. Supplement your healthy diet with Omega 3 supplements.  One of the benefits of Omega 3 is heart health. And, triathletes definitely need a healthy heart! In addition, Omega 3 regulates blood pressure and boosts bone strength.

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Food for a balanced diet

Ensure that you are properly hydrated- If you do not maintain the proper level of hydration for your body weight, it can lead to muscle cramps, increased fatigue and can also negatively affect your performance. Include beverages, like milk, fruit and veggie juices, smoothies and of course, water in your daily diet. Reduce consumption of coffee and alcohol, as these beverages make the body lose water (diuretics).

 

http://www.trilavie.com/wp-content/uploads/2013/10/Triathlete-Drinking-Water.jpg

Have a proper training regimen- It is crucial for a triathlete to do 4 core exercises which help you to run efficiently, maintain a good position on the bike and also enable you to keep your body streamlined while swimming.

  • Repetitive Planks: You need to do about 12 to 20 plank repetitions per day, ensuring that your elbows remain at ninety degrees and that you pull your belly button in while raising your hips.
  • Side-Planks: This is exactly like regular planks except you do it on your side. While doing this exercise, your head, shoulders, knees, hips and ankles should be properly aligned to avoid any injuries. Do around 12 to 20 repetitions.
  • Ball-Cobra: Lie on the ball facedown as your starting position. Then slowly lift your chest off the ball. Ensure that you rotate your shoulders externally and that your shoulder blades are retracted. Do about 12-20 reps.
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(Source: tarheeltoneup.com)

Purchase proper gear- You won’t be able to perform optimally in a triathlon if you don’t have the right gear – clothes, shoes, goggles and everything else in between.

  • For-swimming: You will need swimming goggles with a proper seal, a swim cap, a wetsuit and a tri-suit (which has been specially designed keeping in mind triathlons).
  • For-biking: You will require a suitable triathlon bike, either a normal road helmet or an aero helmet (entry level, mid range or top end), cycling shoes and clipless pedals, cycling sunglasses, gloves, shorts, tire repair kit, air pump, chain lubricant, spare tube and a saddle bag.
  • For-running: You will need a good pair of running shoes that are comfortable and fit well, breathable clothing and maybe, socks for long distance running.
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(Source: gearpatrol.com)

Get the required amount of sleep- Studies have shown that athletes who are sleep deprived usually have higher levels of cortisol, which can disrupt the process of tissue repair and growth. Also, these athletes experience a slower level of storage of glycogen, which does not allow the body to store enough fuel, which is required for endurance sports, specially triathlons. On an average, an individual requires 7-9 hours of sleep per night.

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(Source: www.huffingtonpost.com)

Keeping all these tips in mind is a sure-fire way to ensure that you deliver a good performance at your triathlon event!

Training for a Triathlon; 5 Top Tipshttp://mystictreasuretrove.com/wp-content/uploads/2015/09/1242911067001_1684445357001_2012-05-12T001059Z-932993170-NOCID-RTRMADP-3-TRIATHLON-ITU-WORLD-CHAMPIONSHIP-SERIES-SAN-DIEGO2-1024x582.jpghttp://mystictreasuretrove.com/wp-content/uploads/2015/09/1242911067001_1684445357001_2012-05-12T001059Z-932993170-NOCID-RTRMADP-3-TRIATHLON-ITU-WORLD-CHAMPIONSHIP-SERIES-SAN-DIEGO2-150x150.jpg Maanasi Sports
A triathlon is basically an athletic sport which is comprised of 3 sports - swimming, biking and long-distance running. They generally start with the swimming leg, followed by a bike ride and finish up with a run. While preparing for a triathlon, athletes should follow these 5 vital tips: Maintain a...
A triathlon is basically an athletic sport which is comprised of 3 sports - swimming, biking and long-distance running. They generally start with the swimming leg, followed by a bike ride and finish up with a run. While preparing for a triathlon, athletes should follow these 5 vital tips: <strong>Maintain a healthy and correct diet- </strong>You need energy, energy and more energy! Hence, don’t forget to eat your daily requirement of carbohydrates before and after intensive workout sessions. Ideally, you should eat about 4-6 servings of veggies per day and approximately 2-3 fruits per day. Supplement your healthy diet with Omega 3 supplements.  One of the benefits of Omega 3 is heart health. And, triathletes definitely need a healthy heart! In addition, Omega 3 regulates blood pressure and boosts bone strength. <strong>Ensure that you are properly hydrated- </strong>If you do not maintain the proper level of hydration for your body weight, it can lead to muscle cramps, increased fatigue and can also negatively affect your performance. Include beverages, like milk, fruit and veggie juices, smoothies and of course, water in your daily diet. Reduce consumption of coffee and alcohol, as these beverages make the body lose water (diuretics).   <a href="http://mystictreasuretrove.com/wp-content/uploads/2015/09/Triathlete-Drinking-Water.jpg"><img class="alignnone wp-image-961" src="http://mystictreasuretrove.com/wp-content/uploads/2015/09/Triathlete-Drinking-Water.jpg" alt="http://www.trilavie.com/wp-content/uploads/2013/10/Triathlete-Drinking-Water.jpg" width="669" height="467" /></a> <strong>Have a proper training regimen- </strong>It is crucial for a triathlete to do 4 core exercises which help you to run efficiently, maintain a good position on the bike and also enable you to keep your body streamlined while swimming. <ul> <li><strong>Repetitive Planks: </strong>You need to do about 12 to 20 plank repetitions per day, ensuring that your elbows remain at ninety degrees and that you pull your belly button in while raising your hips.</li> <li><strong>Side-Planks:</strong> This is exactly like regular planks except you do it on your side. While doing this exercise, your head, shoulders, knees, hips and ankles should be properly aligned to avoid any injuries. Do around 12 to 20 repetitions.</li> <li><strong>Ball-Cobra:</strong> Lie on the ball facedown as your starting position. Then slowly lift your chest off the ball. Ensure that you rotate your shoulders externally and that your shoulder blades are retracted. Do about 12-20 reps.</li> </ul> <strong>Purchase proper gear- </strong>You won’t be able to perform optimally in a triathlon if you don’t have the right gear – clothes, shoes, goggles and everything else in between. <ul> <li><strong>For-swimming: </strong>You will need swimming goggles with a proper seal, a swim cap, a wetsuit and a tri-suit (which has been specially designed keeping in mind triathlons).</li> <li><strong>For-biking: </strong>You will require a suitable triathlon bike, either a normal road helmet or an aero helmet (entry level, mid range or top end), cycling shoes and clipless pedals, cycling sunglasses, gloves, shorts, tire repair kit, air pump, chain lubricant, spare tube and a saddle bag.</li> <li><strong>For-running: </strong>You will need a good pair of running shoes that are comfortable and fit well, breathable clothing and maybe, socks for long distance running.</li> </ul> <strong>Get the required amount of sleep- </strong>Studies have shown that athletes who are sleep deprived usually have higher levels of cortisol, which can disrupt the process of tissue repair and growth. Also, these athletes experience a slower level of storage of glycogen, which does not allow the body to store enough fuel, which is required for endurance sports, specially triathlons. On an average, an individual requires 7-9 hours of sleep per night. Keeping all these tips in mind is a sure-fire way to ensure that you deliver a good performance at your triathlon event!

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