There is no better feeling of ego than saying that you are a triathlete. Although triathlon existed in the sports atmosphere 40 years ago, this sport quickly became a new benchmark to measure of level of fitness, endurance, and athleticism. In the last five years this sport has developed rapidly. Nearly 2,000 triathlon race are held in the world, with participants reaching around two million people. If you have a dream to cross the finish line of a triathlon race, even if it's not in the forefront, here are some lessons you can learn.
#1 Start Training
You don't need the perfect physical condition to start the triathlon. You only need to be in good health. If you were not a runner, cyclist or swimmer before, take the time to emphasize your skills in the three sports. Then, when you are ready to start the triathlon training program, look for the race around you that will take place for at least the next eight weeks. Make sure your training program combines endurance, strength, and speed. Increasing your training intensity gradually, no need to rush. Remember, your life is not just for triathlon, there is still family and work. In addition, you also need to recover between the training sessions in your triathlon preparation program.
#2 Swim
Perform swimming exercises with a distance of 500-3,800 meters. Do it 1-2 times every week if you want to maintain your level of fitness. If you want to improve, do it 2-5 times every week. There are several challenges you will face in swimming. The four biggest ones are making the transition from swimming pool to open water, swimming in crowds, swinging arms against waves and currents, and gliding in the water continuously.
During the race, consider this: Look for a good position at the starting line. If you are a strong swimmer, take the front position. But if you are a weak swimmer, take a back position. Understand that if you swim, you might be hit by the competitor's arms or legs. This is common in a triathlon race. If you use a wetsuit, wear it on your body properly. Pull the part more up to flex the material around the shoulder. This method will provide a wider range of movements.
#3 Bike
Perform cycling training with a distance of 20-180 kilometers. Do it once every week if you want to maintain your fitness level. If you want to improve, do it 2-3 times every week. There are several challenges you will face in cycling. Among the biggest ones are cycling after swimming, taking and placing bicycles, and bringing bicycles out and into the transition zone.
To make yourself easier, make sure you know the exact position where your bike is and how to reach it after swimming. Place a brightly colored towel or balloon nearby to mark the position of your bike, which can save a lot of time. Also, set it in light gear when you pick it up in the transition zone and will ride for the next phase. Almost all of your wigs are gathered in your arms, so you feel strong. But here, you don't have the same strength in the legs after swimming at least in the early minutes. So, start the cycling phase by using light gear. This method will help you maintain energy levels. Next, increase the intensity gradually.
#4 Run
Perform running training with a distance of 5-42 kilometers. Do it once every week if you want to maintain your fitness level. If you want to improve, do it 2-3 times every week. There are two of the biggest challenges you will face in this phase: Run when you get tired and maintain energy levels and endurance. Running in a triathlon is difficult. After bike leg, try to concentrate on running with small steps and fast cadence. Taking wide steps is not a good choice. Running with small steps and fast cadence will return blood to the feet quickly. Focus on the rhythm of your cadence and make sure your body is always hydrated.
#5 Finish
Don’t worry about your journey to the finish line, especially if this is your first triathlon race. Finish the race is your only goal. Enjoy all these adventures and don't forget to show a smile and lift your chin at the finish line.