Triathlon Running

Triathlon Basics...Train All Of Your Body Systems In Texas

A triathlon is a grueling competition that includes running, biking and swimming distances. The races can vary in distances, with the shorter Tinman, which includes a .62 mile swim, 28.6 mile bike race and a 6.2 mile run, to the aptly named Ironman, which includes a 2.4 mile swim, 112-mile bike race and running a marathon - approximately 26 miles.

Although triathletes from Dallas, Houston or anywhere in Texas come in various shapes, sizes and sexes, you have to be in excellent physical condition to participate in a triathlon. If you are participating in a race, or plan to do so, here are five key phases you should add to your triathlon training.

Hydration is the absolute, number one, most important training tip. Start off well hydrated, or even over-hydrated if you don't mind potty visits three times in the last hour of your pre-triathlon race or training sessions. Then, if the triathlon event is less than an hour, you will not need to take in liquids during the event.

Phase One
Fun exercise. Most of your triathlon training should be enjoyable. The post-triathlon race season, and the early build up for next year, should be even more fun. Include long gentle sessions, cruising at 70 percent of your maximum heart rate, plus plenty of speedplay.

Running element. Two hundred to 800 meter efforts on trails, grass or other soft surfaces. Run 10-20 percent of your mileage as speedplay at about 10K of your race effort.

Swimming. Time to switch your environment. Ocean, lake or pool...seek a change. Swim 30-90 seconds in moderate effort surges.

Biking - Go off-road or to the road. Ride hard up the hills or do 2-10 minute surges.

Phase Two
Strength exercise - You still keep your long runs and bike rides, but you're now in full triathlon training. Hill repeats for running and biking. Use resistance devices for swimming. In all the triathlon disciplines, keep your cadence and work on form. Also include weight training twice a week, until two weeks before your main triathlon races. Keep that relaxing speedplay exercise also.

Phase Three
Improve your oxygen delivery system or anaerobic threshold, while improving exercise efficiency. For triathlon running, you need to practice running at 15K to half-marathon race pace, with one to two mile repeats and 4- to 5-mile tempo runs. Run at 80-86 % maximum heart rate for these sessions. Biking at about one-hour time trial pace means 5- to 15-minute repeats at that pace. Swimming will require 3- to 5-minute efforts at 90 percent maximum swimming heart rate. Keep some strength and speedplay sessions too. Continue long runs and bike rides.

Phase Four
Improve oxygen uptake capacity (VO2 Max) and exercise form. Use a 5K pace for running (95 % of max VO2), usually as 1- to 3-minute efforts or 300-600 meters. If very experienced, use 5-minute efforts to perfect relaxed running form. Biking will also need 1- to 5-minute efforts at 15-minute time trial pace, which is closer to 100 % of max VO2 on the bike. One-minute efforts are more the norm for swimmers; form is so much more important against the high resistance of water. Retain some anaerobic exercise, strength and speedplay sessions too.

Phase Five
Peaking requires resting by 20-40 percent, but only in the last 2-3 weeks. The type of training that's most often neglected is long efforts at VO2 Max. Running 1,000 to 1,600 meters at 5K pace, biking 4-6 minute efforts, and swimming 2 to 3 minutes at high intensity, places the muscles, including the heart muscle, in the high training zone for a greater percentage of the exercise session.

The well-trained runner/triathlete will find 12 x 400 meters at 5K pace easy. Three times one-mile at 5K pace is more demanding, especially if you only take a two-minute rest between reps. Match each session of long efforts with a session of short efforts at 5K intensity. Keep some anaerobic threshold exercise, strength speedplay sessions too. Never ignore a strength while working on your weakness.

Four weeks of relative rest in phase one should be followed by about eight weeks in each of the other four, triathlon-training phases. These 36 weeks leave triathletes a 16-week racing season.

About the Author

Pat Carpenter writes for Precedent Insurance Company. Precedent puts a new spin on health insurance. Learn more at Precedent.com

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A Guide to Running an Ironman Triathlon $24.51 This book focuses on the Ironman Triathlon and the unbelievable effort it takes to finish one. Read about Ironman World Championship from 2007 to 2010 and learn more about the triathletes who compete regularly. Project Webster represents a new publishing paradigm, allowing disparate content sources to be curated into cohesive, relevant, and informative books. To date, this content has been curated from Wikipedia articles and images under Creative Commons licensing, although as Project Webster continues to increase in scope and dimension, more licensed and public domain content is being added. We believe books such as this represent a new and exciting lexicon in the sharing of human knowledge. Author: Stevens, Dakota Binding Type: Paperback Number of Pages: 118 Publication Date: 2011/01/27 Language: English Dimensions: 9.69 x 7.44 x 0.25 inches

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Triathlon Training For Dummies (Paperback) $27.22 Practical, proven ways to get in shape for a grueling race that combines running, swimming, and biking Packed with insider tips, hands-on advice, and proven methods, Triathlon Training For Dummies is an essential guide for anyone who wants to participate and compete in a triathlon. This authoritative guide outlines effective training programs based on the reader`s level of fitness and expected time to the finish line. It helps competitors get into the best shape possible by providing practical steps and regimens, ways to eat better for more energy, training programs that accommodate every fitness level, and motivation to train for and finish a race. It also covers gear, equipment, and apparel as well as strategies to help prevent injuries and navigate the logistics when participating in an out-of-state or overseas race. Deirdre Pitney (Bound Brook, NJ) is a freelance writer specializing in women`s issues, fitness, and wellness. She is currently training for a triathlon with veteran triathlon competitor and coauthor Donna Mallery (Hillsborough, NJ). Mallery has completed half and full Ironman triathlons and has served as a wellness director and personal trainer for clients, tri-clubs, and first-time athletes.

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Your First Triathlon (Paperback) $26.53 America`s top triathlon coach offers a simple 12-week plan that will prepare aspiring triathletes for their first race in just 5 hours a week. This clear and comprehensive book prepares aspiring triathletes for the challenge of their first tri through a simple, 12-week training plan that requires fewer than 5 hours a week. By race day, you`ll have the confidence and fitness to enjoy your first triathlon. Your First Triathlon offers a 12-week training plan for total beginners as well as custom plans for athletes already experienced in swimming, cycling, or running. The easy-to-use plans include achievable swim, bike, run, and optional strength workouts that will slowly but surely build you into a triathlete. As you build endurance, Joe Friel`s technique workouts will improve your speed and efficiency. Helpful tips will ensure you`ll know how to handle problems like a flat tire, soreness, and how to navigate questions about etiquette in the pool or on a group ride or run. Joe simplifies the complexities of the swim-bike-run sport with his smart advice on gear, how to prepare a transition area, finishing a stress-free swim, and ensuring that race day goes as planned. Joe offers tips on choosing a beginner-friendly triathlon and then walks you through your entire race week covering packet pickup, knowing the course, the pre-race briefing, what to eat for breakfast, check-in and body marking, how to set up your transition area, warming up, what to do in unexpected weather, a smart race plan, and what to do after you`ve finished your first triathlon. Joe Friel is the coach experienced triathletes trust most. His book The Triathlete`s Training Bible is the best-selling resource in the sport and now his trusted advice is available to help you enjoy your first triathlon.

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Triathlon: Start to Finish $22.4 The definitive guide to the swimming, cycling and running event. According to "Triathlete" magazine, there are more than one million multi-sport athletes in America, and this number is growing. Some triathlon clubs report that membership is doubling year after year. "Triathlon" is the complete guide to training for and participating in this extreme sport. Sam Murphy helps the triathlete through every flutter kick, pedal stroke and stride along the way to completing a triathlon, whether it's the elite Ironman competition or a local qualifying event. The book gives expert guidance and shows how to: Improve overall fitness and design a personalized training program Work on techniques and performance in each of the three sports Master smooth transitions between each sport Choose the right races, tailored to specific expertise and fitness levels Fuel performance Stay injury-free and motivated. Charts, checklists and dozens of sidebars feature drills, give pointers on technique and provide tips on everything from improving endurance and staying focused to choosing the right equipment. Color illustrations throughout highlight the important performance elements of each sport. "Triathlon" is the best and most comprehensive guide for the growing number of triathletes.

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