Training The Triathlon

Training The Triathlon
Training The Triathlon

Training The Triathlon

Training The Triathlon

Training The Triathlon

Century Training To Win The Triathlon
Most people who have done one of the longer distance triathlons (ie. Iron-distance) can describe the feeling of finishing. Completing your first triathlon is a huge accomplishment and something you can be proud of. In order to finish the full Iron-distance triathlon you will need to be able to swim 1.8 km, bike 112 kms and run a maximum of 1.2 km. สล็อตเว็บตรง

To train for a century it is a very different proposition. The Iron-distance triathlon is a 2.4 hour swim (aka a “distance event”) and 112 km bike ride (aka a “distance event”) with 22.1 kms of running. Turn that around though and you find that it takes you a minimum of 4 hours to complete a Century training. In order to make this happen you are going to have to do work sets consisting of just a bike ride. To get the feel of what a Century training is all about, I would suggest you look at the workouts of some of the Iron-distance triathletes and then do the same. Training The Triathlon

Here are some of the key points to note: Training The Triathlon

1) The first point of all workouts is to get the bike handled -i.e. to be able to ride the bike while you run the ride. If the bike handling is not there then you cannot do the century. Work on getting the bike done right before you training rides. Training The Triathlon

2) Work on your run -i.e. on your long ride. This is the time when you are going to be tired and possibly aching because of all the climbing you are doing. It is a crucial part of your century training and so make sure to train in this area. A good coach would be able to provide you the necessary feedback so make sure to follow suit. If your coach is not the right guy for this, then get someone who is.

3) Your run has to count. Make sure before you start your training that you have a specific run you are targeting towards. Make one because your training is all going to be about one specific run. Make sure you why this is important. The reason is because when you do your weekly long ride, these one long rides have to be as hard as your rest rides. Training The Triathlon

4) The next point is to get the run done when possible. Following the previous point the run has got to count. Training The Triathlon

The other point is to make sure that you get the run with as many hills as possible. During the week your coach is probably going to give you a certain number of “hills” to do. (this is something that I missed and it is really important) The point here is that these hills need to be as snappier than the waves you will be riding to help build speed and strength and enable your body to handle the speed and power you are going to be putting in. The easy runs also need to count, this is the time that you could do a long, slow, fast run as this is going to be your long ride and this is going to be part of your century training. Training The Triathlon

5) Work on your core strength -i.e. how strong you are in your torso, hips and back. The core strength to enable this kind of power starts from below the torso or from the ground up. This is about building up muscular strength and endurance.

To do this your going to have to get on a plane of motion that is different from all your other movement patterns. This kind of strength has to rely as much on muscle fiber as it does on muscle strength.

After you have gotten used to riding your bike during your long ride, when you start doing your century training you will start building up the strength to derive the most benefit.

Training The Triathlon