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So you don’t know how to train for a triathlon but you want to compete. Beginner triathlon training can be overwhelming, and it’s easy to feel like you’re getting in over your head. Triathlon training demands a lot of both your time and your body, so don’t push yourself too hard right at the start. No one can run, bike, and swim their way through a triathlon without proper preparation. So, before you begin your triathlon training, remind yourself to be patient—this is a process.
Getting Back to Basics
Before you start a hardcore training regimen, make sure to start with the basics. A triathlon consists of swimming, running, and biking. If you don’t know how to swim, or you haven’t ridden a bike in several years, start there. Brush up on the necessary skills before you try putting them to the test during a big race. Especially if you need to get a few strokes under your belt before you start triathlon training, first find a local swimming class at a gym or recreation center to start.
As you begin your triathlon training, try incorporating all three activities into your workouts at least three times a week.
The Race 101
Not all triathlons are created equally, and, if you are a triathlon beginner, do not start out in a race that has an open swim event. An open swim is more difficult than a triathlon pool swim, and if you are not experienced in triathlons or are not a strong swimmer, open swim triathlons are not recommended.
Look at the bike route for the race and make sure that there aren’t too many hills or sandy areas to bike through. During your first triathlon, these difficult bike paths can feel insurmountable, and it’s best to start a little easier and work your way up.
Also be sure to check the race cut off time — the maximum amount of time you are allotted to finish the race. If the cut off time is less than two and a half hours, consider finding something with a larger window of time for your first race. You can always work your way up as your speed improves.
You can find a triathlon locally, or use this site.
Beginner Triathlon Training
Beginner triathlon training can be done in several different ways. Explore all of the available options and pick a method that works best for you. Many individuals use a personal trainer to help them begin their triathlon training. A personal trainer can help you train in a completely individualized way, which sets you up for success.
Not interested in hiring a personal trainer? There are several free triathlon training schedules available online that will help you get up and get going. Try this schedule, one of these, track down your own, or give a triathlon training app a try.
As you start training, make sure you have a support group ready to cheer you on and help you out when the training gets tough.
Take Care of Your Body
You can’t compete in a triathlon if you’re bent, broken, and bruised. When working out, listen to your body and don’t push yourself too far. Make sure to eat a healthy balanced diet while training, and do not deprive your body of any needed nutrients or carbohydrates.
After a training session, care for your sore and tired body. Using tools like a heated massage roller or a heated wrap can help your body relax and recover. A Moji heated massage roller can help you target sore areas of your body and give you the relief you need to keep on training. Our goal is to keep you competing, so give our quality products a try when your muscles start aching.
If you are injured during training, seek medical attention. Pushing through the pain is admirable when your body is healthy, but, when you are injured, pushing through only causes more problems and lasting damage.
If you want to race and excel, you have to put your body first.
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Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride:
Whether you’re preparing for a cycling race, training for a triathlon or simply appreciate the exhilarating cardio workout you get from riding, your body (the lower half in particular) is certainly being challenged.
Most of your focus will be on the meat of your training – developing programs for each ride to incorporate different terrain, speeds, hills and other aspects of riding itself. But it’s also important to remember that your training doesn’t stop once your session ends. In fact, time spent after you hop off your bike is just as important as time spent on the saddle. Cooling down and taking part in athletic recovery reduces your risk of sore muscles and injuries, which can sideline you and set you back in your schedule. This is especially problematic if you are on a deadline for a race.
After each bike ride you should be taking the time to stretch out your muscles and allow your mind and body to return to their resting states. It’s also useful to incorporate self massage into your routine each week, especially after an intense ride. Massage will help loosen up muscles even further, which is important so you don’t create any imbalances.
There are several key muscles you should focus your massager on after a bike ride: