What is a triathlon?

A triathlon is an event incorporating a swim, cycle and run. Usually, the swim takes place in open water. A triathlon can cover various distances, most popular are the sprint, olympic and ironman. Numerous other distances are also available at specific events. Triathlon disciplines cover a broad range of muscle groups so are excellent for all round fitness. The distance you choose will determine the amount of time you need to devote to training and although the initial cost of equipment is quite high, the ongoing costs are relatively low.

Distances and Types

A Sprint Triathlon typically incorporates a 750m swim, 20km cycle and 5km run
An Olympic Triathlon typically incorporates a 1500m swim, 40km cycle and 10km run
An Ironman Triathlon typically incorporates a 3.86km swim, 180km cycle and 42.2km run (the same distance as a marathon)

The three events of a triathlon usually take place in sequence, with the swim first, followed by the cycle and then the run. There is usually no time to rest in between the different activities, therefore it is important to train the transition period as much as the disciplines themselves in order to reduce time-wasting.

There are also many variations on the triathlon, with team events where you can just do one discipline, or tag team events where you each take turns at the different events, allowing you a period of rest in between.

Aquathlons are similar events involving a swim and run
Aquabike events involve just the swim and cycle
Duathlon events involve just a cycle and run
Indoor triathlons take place in a swimming pool and gym
Off road triathlons involve mountain biking and trail running
Pedal, Paddle, Run events involve a cycle, kayak and run

Swim

Swimming is often the weakest discipline for aspiring triathletes. As an ASA qualified Level 2 Swimming Instructor, Angela can teach you to swim, refine your stroke, optimise your performance and train you to swim longer distances faster. Don't let your lack of swimming ability prevent you from taking part in a triathlon!

Swim training can take place in your local pool, or in open water.

Personal training sessions can provide useful complementary training to your swimming, using resistance training to improve muscular endurance, whilst posture control and stability training can optimise your performance.

Video analysis can show you elements of your stroke that need refining and illustrate your progress.

Equipment worth investing in:

• Swimsuit
• Swimming cap (brightly coloured for open water swimming)
• Goggles (low profile racing goggles)
• Wetsuit
• Waterproof MP3 player (great for relieving boredom on long distance pool sessions)
• Training Fins (great for strengthening kick technique - though check your local pool allows them)
• Gloves/hand paddles (great for strengthening arm pull)
• Kickboard/Pullbuoy (for isolating upper/lower body)
• Lap timer/waterproof watch

Cycle

Cycling is a great discipline with practical applications. Combine training with your commute to work or enjoy weekends touring the country. Personal training sessions can look at strategies for race performance and work out a progression plan involving speed, hill training and improving your aerobic fitness. Complementary training involving resistance, stability and posture can help to optimise your performance.

Equipment worth investing in:

• A road or time trial bike
• Helmet
• Cycling shoes (for cleats if using on a road bike)
• Lights (for training at night)
• High visibility clothing (for training on road or at night)
• Cycling shorts (padded for comfortable cycling)
• Basic repair kit
• Aerobars

Run

Running is one of the most basic and accessible fitness activities available to us. If you are a fan of natural or "barefoot" running, then you don't even need any kit. Running outdoors is free and you can train with minimal preparation. No setting up of a bike, no getting changed into a swimming costume, you can just get up and go. Many people find running difficult, excessively tiring or awkward, and personal training sessions can look at your technique, work out progressive training plans, look at pacing, motivation and race strategy.

Angela is a natural running enthusiast and can help you learn the techniques of "barefoot" or "minimalist" running, which are very different to traditional running or jogging. If you are an experienced runner that is interested in natural running, you may find the new technique an interesting challenge.

Equipment worth investing in:

• Running shoes (trainers or minimalist shoes)
• Shorts, 3/4 lengths or lycra trousers
• Vest
• Arm band pouch (to keep house keys, mobile phone etc. in)
• MP3 player (to keep you going on training sessions)
• Metronome (to regulate your pace)

Transitions

The transition period between disciplines can have a significant effect on your overall race time, so working out strategies and practicing the transitions are essential. With personal training sessions, you can plan for mistakes and optimise your race potential.

Performance Stability and Cross Training

Did you know that your cycle training could potentially affect your swimming performance? Training muscles to perform at their optimum in one position such as the seated cycling position can cause them to underperform in a different position such as the extended front crawl leg position. Usually, triathletes will have a favourite discipline that they excel at, but this could be contributing to a decreased performance in others. Angela can help you to identify such weaknesses and provide re-training exercises to improve your performance in the other disciplines without detracting from your current ability. Overall performance optimisation is achieved with specific targeted activities.

The high level of training required for a triathlon can lead to many types of injury. An injury will require you to be out of training for a significant period of time and will affect your race performance. Some injuries can occur through uncontrolled movements, so Angela can help you to identify areas where your stabilising muscles are underperforming and re-train them to engage appropriately and therefore reducing the risk of injury. Re-training the stabilising muscles can also work to optimise performance by reducing the workload on mobiliser muscles and direct them to the most appropriate functions.

Nutrition

The high level of training required for a triathlon will require you to adapt your diet. Increased cardiovascular output will increase your body's demand for carbs, while muscle adaptations will call for more protein. What you eat and when you eat it will have a noticeable effect on your performance and motivation, so Angela can help you to work out a useful plan of action.

Time and Money

Choosing to do a triathlon is a big commitment in terms of time and money, but there are many ways you can fit it around your work, family and budget. Angela can help you manage your time and fit training into your lifestyle.

Interested in taking on a Triathlon?

Contact Angela for more information, advice or to start your training today!
info@raphaelite.co.uk

 

Targets, goals and motivation

Raphaelite community

Video Analysis

Types of training CV

Types of training RT

Aspects of fitness

 

 

 

 

 

Raphaelite Health and Fitness is the trading name of Angela Marie Keen
07759651189
info@raphaelite.co.uk