If you are reading this article, it is surely because you have signed up to participate in a triathlon test. !! Congratulations!! It is not an easy test, but with the right preparation, it is acceptable. You just have to follow some Triathlon training guidelines for beginners and you will see how on the day of the test you arrive with enough strength to pedal, run and brace in the water.
Triathlon is a discipline that since its origins is a demonstration of courage and physical strength. Legend has it that he was born in a bet in 1978 between some American Marines in Hawaii to find out which athlete was more resistant: a cyclist, a runner or a swimmer.
In order to finish a triathlon, you have to follow a rigorous triathlon training plan and thus achieve the strength you need. And it is that everything that is worth it requires an effort and a dedication. When you pass the goal you will see everything you have been rewarded for preparing the triathlon.
Beginners triathlon training
Block 1 of triathlon training
Before starting the first week of training you will have to calculate the minutes you can train each day. Once you have clear the time you can dedicate to your training, you will have to divide it in three sessions of swimming, two or three sessions in bicycle and two or three sessions running and also concentrate on Nutrition.
In the case that you have few minutes to practice, combine workouts. When you head to the pool, do it running, sign up for a spinning class after a bit of running, etc.
The main objective of the first three weeks of training is that you enjoy the exercise and that you make consistent movements. From each discipline make an easy session (breathe and expire through the nose) and two other constants (breathe through the nose and expires through the mouth).
Block 2 of triathlon training
As of week 4 of training, it is recommended to increase the minutes that you dedicate to physical exercise by 10%. This means that if you run 10 minutes, you must increase the time by one minute.
The resulting time of extending the training routine should divide it into three sessions of swimming, three of race and three of bicycle. As in the previous block, if in your case time is scarce, you can combine workouts and run to the pool or splice a spinning class with a race.
When you train in this block, focus on technique, consistency, and endurance. In addition, both in swimming, as in the race and on the bike, make an easy session (breathe and expire through the nose) and two constant sessions (breathe through the nose and expire through the mouth).
Block 3 of triathlon training
When you enter week seven of your triathlon training, you must increase the number of minutes to you dedicate to your exercise by 10%. If you train 10 minutes, train eleven minutes to addict your body.
Once you have increased the number of minutes you dedicate to triathlon training, divide the total time into three swimming sessions, three bicycle sessions, and three race sessions.
This last block is expressly dedicated to the technique, the consistency, the resistance or the strengthening threshold or the expanding degree of fat burning. This is recommended to make an easy session (breathing and expires through the nose), a constant session (breathing through the nose and expires through the mouth) and a difficult session (breathe and expires through the mouth).
Tips for preparing a triathlon
If you are a rookie in this triathlon, it will be good to pay attention to a series of suggestions, besides strictly following the training plan that we have suggested previously.
To finish a triathlon you have to repeat many times a day that you will get it. One thing that is very good is to imagine yourself crossing the finish line.
Remember also that great goals are achieved based on small achievements. Do not obsess about finishing the three races in the top ten. The first time you try the triathlon, be satisfied with finishing it and not having to abandon it.
The previous training can help you measure the results obtained and give you peace of mind and self-confidence in the face of the tests.
Do not stop self-assessing the training plan, consulting specialized articles on blogs such as Gymcompany or asking experts at your trusted gym. In this way, you will have a more realistic idea of the progress you are making.