Bike training is just one-third of the preparation necessary for triathlon racing.
Pushing yourself in a workout is challenging enough, but having to train to successfully complete a triathlon is a whole different challenge. Figuring out prepare for your first triathlon is difficult and daunting enough, let alone actually competing in the race. If you know prepare for the race, you can successfully finish your first triathlon. Therefore, knowing what to do to prepare is just as important as the actual training and practice themselves.
Instructions
Swimming Training
1. Swim in open bodies of water to get used to the sensation of open areas of water. If you do not, you may panic during the race, which will tire you out quickly and hinder your ability to complete the race.
2. Use your arms to lengthen your stride. Most swimmers utilize their legs when competing, but because you are in a triathlon, you need to conserve your leg muscles for the biking and running portions of the event. Since you will not use your arms as much in the other events, use these to keep your swimming efficiency high without sacrificing energy.
3. Do not push yourself to go as fast as the fastest swimmers. Instead, set a steady pace and focus on your technique. Kevin Koskella on Beginnertriathlete.com notes you want to go at a pace that allows you to focus on technique without indulging in the temptation to go faster.
Bicycle Training
4. Focus on the amount of time that you bike, not the distance. The bike portion of the race is the longest in most races, so focus on increasing the total time on a bicycle instead of the speed or distance.
5. Practice eating and drinking on a bike. Triathlongtrainingschedule.org notes that the wind blowing on you during a bike ride can create an illusion of hydration--if you do not make sure you are properly hydrated, this will hurt you tremendously on the running portion of the race. Drink liquids and eat small snacks even if you feel fine.
6. Take spinning classes to improve your speed. Although time is still the most important factor, speed is more important the more serious you become about biking, and spinning classes contain anaerobic exercises that increase your peak speed.
Running Training
7. Run when you are tired, especially after swimming or biking. Because the running portion is the last part in a triathlon, you want to get used to running on fatigued legs at the end of your workout.
8. Start with shorter, smaller strides before working your way up into longer and faster strides. You need to let your body adjust to running after having swum and biked for an extended period of time.
9. Use the treadmill when the conditions outside are too extreme for safe training. Beginnertriathlete.com suggests rapidly changing the incline on your treadmill to properly mimic running up and down hills.
Tags: first triathlon, portion race, running portion, spinning classes, your arms, your first