Triathletes during the cycling portion of a triathlon.
If you are thinking of participating in your first triathlon, you may have endless questions and preconceptions about the actual race day. Deciding train can be a challenge as well, but as with most activities in life, practice makes perfect. Learn prepare for each individual leg of the triathlon (swimming, cycling and running) in order to have a successful race day.
Swim
The swim is the first, and usually the most challenging, leg of the race for new triathletes. If you are new to swimming, consult your local swim club to receive adult swimming lessons. In a matter of two to three weeks, you should be more comfortable in the water and with swimming. If you are a beginner at swimming, start your training in a pool that allows you to touch the bottom if you become too tired. The goal is to slowly increase your distance without taking a break. Start training in open water, like a lake, once you can swim the entire swim leg without a break (the distance will depend on the particular race you are registered for). Practice in water that will be similar to the water on race day. According to beginner-triathlon-training.com, if you incorporate more arm work during your swimming you can glide twice the distance without using your legs; you will need to save your leg strength for the cycle and run portions of the race.
Cycle
The cycling portion is usually the easiest leg of the race. Start your practice on a local bike trail or a park if you are not comfortable on a public road. Start with short distances and build toward the length of the cycling leg during race day. Practice your cycling as if you are actually in the triathlon. Hydrate and refuel with the same food items you will use during the race. You will need extra energy and water during the cycling leg to help you with the next leg, the run. Beginner-triathlon-training.com recommends taking spinning classes during your training to improve your cycling speed. Be sure to read all of the race rules about drafting, helmet guidelines and what type of road you will be cycling on. Practice fixing a flat or punctured tire as well. This can come in very handy on race day should you encounter either obstacle.
Run
Prepare for the run portion in two ways: improve your distance and learn to run with tired legs. According to trifuel.com, you should build up to the race day distance over a period of four weeks. You can complete the run portion with running and walking, walking alone or running the entire distance. Choose the option that best fits your physical fitness.
Train your legs to perform when they are already tired with "brick" workouts. A "brick" workout is a bike ride followed by running. You will improve your stamina, leg strength and train your muscles to work under these specific pressures. Beginner-triathlon-training.com recommends starting your run with smaller strides until your legs no longer feel like "bricks," then lengthening your stride to cover more area.
Tags: improve your, your legs, Beginner-triathlon-training recommends, cycling portion, distance without, during cycling, during race