After teaching you how to prepare a duathlon or how to prepare for trail running, now we are going to do the same with triathlon. This sport is a great challenge for all those who decide to get fully involved in this type of test, in which swimming must be combined with cycling and running.
Being a triathlete is not easy and you must know a series of basic considerations in order to achieve the best goals. We will explain everything you need to know in order to get the best results.
Definition of objectives
If you are interested in knowing how to prepare a triathlon, it will be important that you are able to define your goals. In this way you can evolve following these to try to reach the best result in the final test.
The first thing you should consider is that you should know how to be consistent in exercising, otherwise you will not achieve your goals. For the definition of objectives, you must take into account a series of key points, which are:
- Vision. You must visualize what you want to achieve, whether it is losing weight, reaching the goal, getting a particular time, reaching the podium, winning the competition…
- Set short, medium and long-term goals. These can be general or very specific.
- Recording and measurement. Following a program will be important to be able to improve attention, but also the quantity and quality of training.
- Adaptability. It is important that you are receptive to receive the feedback you know about your technique and training plan; and try to adapt to your needs.
If you are thinking of knowing how to prepare a triathlon you should know that, initially, you will not have to look for the best equipment or the one with the highest price. This is because it is possible that after a first participation you decide to throw in the towel and you can waste money.
On the other hand, if you are sure that you are going to practice this sport because it is to your liking, it will be time to invest in better equipment that can provide you with greater durability, comfort and performance.
The necessary equipment to be able to practice triathlon is the following:
- Swimming goggles
- Triathlon shoes
- Running shoes
- Heart rate monitor
In this case we are going to talk about the recommended training plan to be able to prepare run triathlon in the most appropriate way. It is important that during your training you make use of a heart rate meter or heart rate monitor. This way you can check your pulse in all three zones to help you improve your performance and find your five heart rate zones.
The training plan can be divided into:
Block 1: Week 1 to 3
- First you will have to calculate the number of minutes you can train daily.
- Once you know this time you will have to divide it into three swimming sessions; two or three cycling sessions; and two or three running sessions, with a total of 7 to 9 sessions per week.
- In those cases where your time is limited, you can choose to combine the workouts. An example is that you run to the pool to swim or that you go by bicycle.
- During this first block we will focus on carrying out physical exercise consistently.
- In this case, a “simple” session and two “constants” must be performed in each of the three disciplines that must be trained.
Block 2: Weeks 4 to 6
- Arrived at block two it will be time to increase by 10% the minutes trained each day.
- Again, you will have to divide that time, in this case into three swimming sessions, three running sessions and three cycling sessions. In total there will be nine sessions a week.
- If you have a limited time for training, as in the first block, it will be recommended that you combine training to try to make the most of it and thus progress in your training.
- In this block we are focused on both technique and endurance and consistency of training.
- Again, you will have to do one easy session and two sessions of higher intensity in each of the three disciplines.
Block 3: Weeks 7 to 9
- Once block 3 has been reached, it will be time to increase the daily training minutes by 10% over the previous block.
- You will have to divide, again, that time into three swimming sessions, three running sessions and three cycling sessions, with a total of 9 weekly sessions.
- If you do not have much time to train, it is recommended that you combine workouts to make the most of the training time as possible.
- In this block we will focus on both technique and consistency, resistance and reaching the strengthening threshold.
- In this case the sessions must be: a basic, a constant and a difficult and very demanding in each of the three disciplines to be trained.