SWIM
The Beginner Swimmer
Of the three disciplines in triathlon, swimming is the most difficult to master, as it is an 'unnatural' movement that must be learnt in a foreign environment. But in saying that, it is also one of the mst exciting, stimulating and rewarding of sports because of the immense improvements you can experience.
Training to become a better swimmer is a gradual process which cannot be achieved overnight. First you need to assess your present level of fitness. If you haven't got a sound swimming background, your next stop is to find an accredited coach with a good understanding of correct swimming technique. Getting the correct stroke happening before you start to lay down the mileage will help to guard against the overuse injuries that can sometimes occur in the shoulder and lower back regions often associated with incorrect stroke.
After you and your coach are happy with your form and you've started to develop the 'feel' for the water, start your actual training program gradually and build up over a period of weeks. You should be aiming to build your total training volume by 5-10% each week
You should also set reasonable goals for yourself. Make them challenging, but not so lofty that you're simple going to set yourself up for disappointment.
Once you've go a basic level of conditioning, use as many different training exercises and equiptment/swim aides as possible, as it helps to break up the sessions and can rest certain body parts while emphasising others. Don't be afraid to experiment in the pool.
Remember, assess your fitness level, focus on your technique, start training conservatively and build your volume slowly. With these points in mind, it's pretty difficult to go wrong.
BIKE
Long Rides
"So here's the deal. If you get yourself out of bed right now, and go for this 150km bike ride, you're allowed to have an iced doughnut when you get back home." These are the kinds of deals i have to make with myself on crappy 4 degree mornings like last week. The last thing i want to do at 5.30am is to get out and chuck on my oh so flattering lycra outfit, but i know it will all be worth it in the end.
And this is what you all need to keep in mind when you don't feel like going for the scheduled long ride that you may have.
Yes, it is true that you may only be riding 20km in the race, but those 80-100km rides do still have a purpose. Apart from gaining overall bike fitness, (and amazing looking legs!) long rides will increase your aerobic capacity and make the overall distance in a race look like child's play come race day.
It will also be an added benefit to throw in the big hills for that added strength training. And yes, they will hurt!! But if you put in the miles and the effort now, it will be considerably easier for you in the long run.
If you find it difficult to stay motivated and interested during the long rides, try to take a route that is scenic or of some interest to you. Riding with a group will also make the ride feel shorter and more bearable as you can pass the time with a conversation or two. You should not be going so hard that you cannot put a sentence together. Long rides are all about getting in the distance at about 65-70% effort.
So get out there on those long rides!! The benefits will definitely come back to help you out during the race..........even if you do have to coax yourself out of bed with the knowledge of an iced doughnut afterwards!!
RUN
Group Running
The monotony of running by yourself can sometimes be unbearable. But if you can find yourself a group to train with, it might just be the motivation you need to get yourself going in the morning. But with the benefits of group training, there are also a few downers to consider. We'll give you the do's and don't's of training in a group.
DO train with athletes of similar ability. For group running to be successful, it is advisable that you train with athletes of similar ability in each of the triathlon legs.
DON'T train with athletes too strong for you. A big mistake that runners make is wanting to take part in a group that is too strong for their athletic ability, believing that training with better athletes will improve their running talent. What more than often happens is that the weaker runners find themselves training in the wrong zones. That is, if the group is doing an easy recovery run, the weaker runners won't actually get any recovery because they have to run harder to keep up with the stronger athletes easy pace. This will eventually lead to weaker runners becoming flat and not being able to train to their best ability.
DO seek moral support. A bit of moral support and encouraging each others through tough sessions is always appreciated.
DON'T race your training partner. The temptation is often there, especially if you compete against each other in events. But when you start to race each other all the time, athletes lose the purpose of the training session by letting their ego and competitive nature dictate the pace instead of training logically and sensibly.
DO know when to leave the group. Drop off the pack if you need to and stay true to your own training.
DO be courteous to fellow squad members. Try to be punctual and allow some flexibility in scheduling sessions to suit the majority of the group. Take an interest in each others performances and training. A group training environment can be a tremendous source od support. |
