The triathlon coaching paradigm has recently shifted from a more traditional static approach to a dynamic, contemporary, and no doubt more effective style. Whether you are a triathlete searching for a new triathlon or endurance coach, a triathlon coach looking to achieve a better result for your trainees, or even a triathlon trainee looking to evaluate your current coach, the fact of the matter remains that understanding the strides and evolutionary advancements made in the triathlon coaching industry plays a vital role in your overall training or coaching success in this sport. The following are just a few evolutionary approaches and rules of triathlon training that should be considered when putting together an effective triathlon training schedule.
Triathlon Workout Programs are Not the Holy Grail
In this day and age where technology basically covers all areas of our lives, triathlon training plan or program wizards are great source for novice triathlon trainees looking to go the triathlon planning, training and competing process on their own. Triathlon training schedule software applications offer their users (be it individual inexperienced triathletes or well-seasoned triathlon coaches) a large library of amazing pre-written triathlon training plans or programs, along with a glut of effective workouts, tailored to increase endurance and improve both strength and speed.
This technology allows any amateure triathlete or triathlon coach to design training programs that surpass even those of many expert triathlon coaches. The catch here, however, is that it takes a seasoned, wise triathlon training expert to devise an effective all-encompassing training program that intertwines a biking, swimming and running routines. This should include incorporating changes in health, lifestyle changes, injury status and social obligations.
With that said it takes an even more knowledgeable and somewhat experienced triathlon coach to diagnose and treat biochemical and nutritional deficiencies and problems hindering an athlete’s progress.
The Road to Success is Not Only about Heart Rate and GPS,
A few years ago, the only data or information most trainers inspected to gauge triathlon coaching success and performance was speed, distance, heart rate, and power. This assessment method however has since changed to incorporate other factors such as trainee recovery status, caloric balance, heart rate variability, amino acid levels, hydration, and testosterone – cortisol ratios. Triathlon coaches today need to be able to assess internal athlete performance, taking in to consideration performance factors like trainee iron level, body acidity, vitamin D levels, fatty acid ratio, magnesium, and electrolyte status as well as food allergies and intolerances.
Working in Teams is Important
Triathlon coaches should not and cannot be lone wolves. Every coach and athlete for that matter should have a surrounding team that assists athletes to get results. With regards to first time triathletes with no coach, it’s important to have an acquaintance or companion that helps keep you focused and motivated. Triathlon coach teams should be comprised of chiropractic physicians, orthopedic surgeons, registered dietitians/nutritionists, massage therapists, and if needed, naturopathic physicians.
Just keep in mind that while you can find a lot of great resources out there to train for a triathlon, there is no “one size fits all” for those athletes looking to take this sport seriously and have fun racing.
A triathlon competition is a multi-sport race that typically involves the completion of 3 sequential continuous endurance sporting events. Though many different forms and variations of this sport exists the most common or popular form of involves competitors engaging in swimming, running and cycling over various distances in immediate succession. Individuals who participate in triathlons (aka triathletes) often take on the challenge to compete for titles or prizes for fastest overall course completion time, and timed transition between individual swim, run and bike components of the race. But even more commonly, people will sign up for triathlons simply to get in to shape.
Each of the 3 sports involved in triathlon competitions or events require different muscles and techniques to complete. The idea of training, and applying these different techniques and body or muscle movements, can be daunting as well as challenging to beginners. Novice triathlon coaching or training usually focuses on helping beginners understand how the three separate sports interact with one another and how their specific movements impact the body. A triathlon training schedule for a beginner generally includes obtainable weekly goals, and gradually works towards increasing the load.
Most triathlon coaching experts recommend pairing up with an acquaintance, or joining a triathlon team when training if possible so to stay motivated, maintain your training schedule, and keep good track of your progress. The following are triathlon beginner training suggestions or guides that can be considered when getting started:
My First Triathlon Beginner Training for Swimming:
The swimming part of the competition is usually the most difficult and disheartening component of the race for many novice triathletes since it is the one sport that many are not familiar with. Unless you’re an excellent swimmer, tailoring your triathlon training schedule to meet and overcome your swimming apprehension or inadequacy is a must if you want to have success in this sport. Triathlon swimming training should be geared towards reducing fatigue and improving speed by focusing on technique. Most triathlon coaching trainers encourage triathletes to train in the open water, or in environments and conditions that mostly closely mimic those of the environment and circumstances you will be competing in.
My First Triathlon Beginner Training for Biking:
Cycling usually makes up the longest portion of the races with regards to both distance and time. It is very important to make sure you get an experienced bike expert to fit you for your biking equipment, since the success of your bike training sessions and cycling component of the race greatly depends on the type of bike you are working with.
My First Triathlon Beginner Training for the Run:
For triathlon training, for the running component of the race the best thing to do is to mimic the circumstances you will be experiencing in the actual race. If you are out of shape or are new to triathlon training it is probably a good idea to start of slow with daily walks then gradually build up to a jog the following week increasing your pace gradually as you go along. You should also incorporate sprints every now and then to practice turning on speed during your race. Technique is also crucial in running, although many new athletes ignore this and get injured. Take a Pose Method or Chi Running clinic, or simply read their materials to make sure you are moving and landing properly.
When preparing for a sprint distance triathlon, most triathletes place a lot of emphasis on equipment, triathlon transitions, and stoke methodology. However, the most important and often overlooked element for any type of triathlon training is the training plan itself. This article goes on to discuss how triathletes can develop a strong sprint triathlon training plan, taking in to consideration all the talk in the industry concerning the different approaches to getting in shape for this sport.
The first thing that needs to be tackled when developing a sprint distance triathlon training plan or after getting yourself signed up for a triathlon coaching session is establishing the best starting point for you to begin from.
To objectively establish your starting point on your own, you need to ask yourself the following questions: Are you currently exercising multiple days a week? Are you a novice that needs to learn how to swim and ramp up exercise levels gradually? Answering these along with other pre triathlon coaching questions that your trainer or preferred training guide asks helps set you on the right starting path to developing a custom effective training plan for your needs.
Interested triathlon participants that are already in good shape and understand swimming essentials will definitely have no problem jumping in to training sessions that typically involve biking, swimming and running a minimum number of 3 times a week for a recommended time period of 10 to 12 weeks. Sprint triathlon distances normally vary; however with effective triathlon coaching sessions and sufficient training schedules followed meticulously, well prepared triathletes should be able to successfully complete each race distance charted out on consecutive days.
For instance, if the race you are to be competing in is a 500 meter swim, 20 kilometer bike ride and 5 kilometer run, you should devise your triathlon training schedule in a manner that mimics the both the events and environment of the particular race you are aiming to compete in. In the above case, this means that stroke training or swimming should be conducted on Monday, bike training on Tuesday and running on Wednesday.
For triathletes or future triathletes who have gone a considerable amount of time without training, or those who are entering a triathlon race in order to get in to better shape, the training plan or program you opt for should undoubtedly be building up more slowly than that of athletes that are already in good shape.
Instead of jumping right in to an aggressive training program that requires you to be in good shape, you can be more effective by starting off with simply taking up daily walks for a week or so then gradually build up to a jog the following week, and subsequently increase your pace until you are able to effortlessly run a few miles or kilometers without issue. The same principle applies to biking. You may have the ability to run and or bike for long however you should keep in mind not to overdo it.
Swimming on the other hand takes a different approach from running and biking. If you aren’t that confident in water, taking a few swim classes and learning how to submerge your face as well as blow bubbles is generally an excellent starting point. From there, you can learn a progressive series of drills that can get you “over the hump” in swimming, and allow you to complete an open water triathlon swim with enough energy left over for the bike and run portions of the race.
Are you in a hurry to get ready for your first triathlon? Be warned: triathlon competitions usually take most athletes weeks to months of training sessions to prepare for.
This tiring, grueling competition typically varies in distance and as thus requires the right type of triathlon training schedule to provide these athletes with the right amount of stamina, strength and energy to compete. This article discusses important factors to be considered by beginner triathletes when developing appropriate triathlon training schedules for the race they are planning to participate in, current level of their athletic development, and amount of time they have to prepare.
Current Level of Development:
The first place to start when laying out a triathlon training schedule is conducting an honest evaluation of your current fitness level and preparedness to compete in such an event. This is one area where it is extremely helpful to get external or outside help- preferably from an experienced triathlete or coach, since a solid current level of fitness assessment is necessary in order to come up with an effective triathlon training schedule plan.
Triathlon coaching is a fantastic option you can choose to opt for, rather than going it alone. Scheduling a session or two with a professional triathlon or endurance trainer or coach can help set you on the right path to developing a realistic base of your current level of endurance before setting out to train for your ever first triathlon.
Once you have established where you stand with regard to your current abilities you need to know what to do, and where you are going with your plan. Knowing where you are going involves you asking yourself questions like: What challenges am I faced with in the triathlon I’m preparing for? Is the race being conducted in a pool or open water? What is the distance of the race? What does the course look like (especially the swim)? Answering these questions helps you plan as much of your training as possible in conditions close to those of the actual environment, settings, and situation in which you will be competing.
All triathlons are competitions or races against time- much more than they are against other athletes. Therefore, your triathlon training schedule and sessions should be conducted in a manner that is appropriate. If you are like most triathletes, you probably have a day job, other social obligations and maybe even a family. Somewhere between all the other responsibilities or duties you may have, you need to find time to consistently devote to your triathlon training schedule. This is at times quite a challenge to some, since certain things need to be given up in order to make time for both training and training recovery.
I remember how it was for my first triathlon- preparation was the key to my success and enjoyment of the race. The most important elements for trainees are to know where they stand, where they are going, and to be prepared to put in the work and sacrifices necessary along the way. It is generally a good idea to read up on the triathlon training process as much as is possible so as to know what to expect. You will avoid potential disasters this way, and be more likely to have a great time (as well as a great personal time!).