Preparation for triathlon

Preparation for triathlon

The triathlon is a hard race.
There are still a few tens of years, one recommend to the cyclists of the turn not to take a bath, even less to swim, that softens the muscles.
In 1978, American gathered in only one discipline three races which proceeded in Hawaii, a race of Swimming, a race of bicycle and a marathon. Today, one does not speak about triathletes softened but about Iron Man, moreover the women took quickly part and make better than equal play with a large male majority of triathletes.

The triathlon is a hard race.
There are still a few tens of years, one recommend to the cyclists of the turn not to take a bath, even less to swim, that softens the muscles.
In 1978, American gathered in only one discipline three races which proceeded in Hawaii, a race of Swimming, a race of bicycle and a marathon. Today, one does not speak about triathletes softened but about Iron Man, moreover the women took quickly part and make better than equal play with a large male majority of triathletes.

The triathlon it is thus carry on three sports with whole share: Swimming, Bike and Run.
Enchain because the stopwatch always turns and that it is necessary to change of swimmer into a cyclist and cyclist into runner.
Several types of races proceed in France from April at October, the difference is in the distances covered.

Sprint Distance: Swim : 750 m, Bike : 20 km, Run : 5 km

Olympic Distance: Swim : 1,5 km, Bike : 40 km, Run : 10 km

Long Distance: Swim : 3,8 km, Bike : 120 km, Run : 30 km times for the first are approximately 1 H in DS, 2 H in C and 6 H in LD. There is then a distance Ultra Triathlon which is triple triathlon LD and which requires a calendar in the place of the chronometer.

Swimming
There is no specific training for swimming if not that a training of swimming, with thus for base of the sequences of series such as the swimmers do them. The stroke used is well cavity the freestyle, but a good training will work on the 4 strokes in order to better feel water and to multiply possibilities of the exercises.

or whose swimming is not the discipline of predilection, it is necessary to know that to make the 1,5 km in Olympic distance between 20 and 25 minutes is a very honorable time, making it possible to be still in the race and to finish before many people. For these 20 to 25 minutes, it is necessary to count in average time of 1' 30 '' with the 100 meters. If you are not there, you can arrive there by work by multiplying the meetings well on. A rate of three meetings per week is enough to develop a quality , whereas a rate of 1 meeting per week makes it possible to preserve a quality .
Once that you arrive at this rate/rhythm, will ameliorate by split it: To connect 10 * 100 m with departure all the 1' 30 '' and you will then manage to make 1.500 m in 1' 30 ' ' of average. If 1' 30 '' is too fast, take the leisure to put your barrier at 1' 45 '' if you are more at ease, in any case put a barrier and then made jump it.
To improve its average speed:
A good exercise also consists with enchain of the slow series of 50m fast and 50m, to make on 200 meters, then on 400m.
To improve its technique:
Learn how to swim... with the educational ones, exercises allowing you to make work the arms in an independent way, an arm and then the other. To make with or without plates at the beginning, a exercise consists in making 25 meters on an arm, 25 m on the other arm, 25 m by alternating right arm, left arm and 25 m swim normal maximum speed, then 2 ' of rest and one starts again that on 200 m then then later on 400m. During the stroke on an arm, the other arm is in the prolongation of the body, the hand in support.

Bicycle
There are not a specific training for the bicycle if not only one training of bicycle. The races of triathlon being able to combine mountainous courses like plains or descents of collars, it is necessary to work all the fields suitable for cycling, the sprint can be also a good specific exercise.
Running
There is no training specific for run only one training of run! All the exercises of running are valid. One can however privilege a predominance of race to the train with meetings of track. The track can be useful to work its design speed, the race with the train, of preference except bitumen, allows regular its speed and to work an effort supported at a long distance.
Specific triathlon
One comes there, it exists indeed exercises that the triathlete must work, by discipline and in general.

By discipline, it will be a question of working the sequences, Swim Bike and Run. The exercise of the sequences can consist in making follow a small meeting of bicycle after a meeting of swimming and mainly working the following exercise, Bike - Run, Bike - Run, Bike - Run, and this at small distances from the command of the 1/4 of hour in each discipline.

In general, in the three discipline one will realize that swimming is the best discipline to work the rate/rhythm, then the running can be replaced by bicycle, less traumatizing for the musculature, however the sequence bicycle-course should not be neglected. The work of power can be carried out with bike, the positive effects will also feel in running.

One cannot apply receipts which went to one to another one who has a sporting baggage, mental... different, we are not done everything in the same way and let us not function with the same motivations. However, there are common rules that one can announcer and to adapt to the profile of each one.
As follows:

To work the educational ones to improve its technique and to better feel water

To work per series to improve its average speed

To work the sequences bike run, it is of primary importance (Level beginning)

To roll as of January in 52X15, BUT with 20 km/h to be made a bottom of power. (advanced Level)

To work speed in specific work then to manage to make outputs to 30 km/h of average by series on circuit to 30 then 35 then 40 km/h (confirmed Level)

Except if you are a beginner in which case, it be necessary arrive to turn the 10 km in 39 ' (either 15 km / H), then the essence of work be carried out with dimensions rate by the swimming, with dimensions power and endurance by the bicycle, make you pleasure, it there have nothing of specific except to progress with the year to arrive to run with 18 km/h of average, but it be not the discipline on which it be necessary base the maximum of workload de travail, if not that the pleasure to run which be to develop (the running be mentally difficult, after the fun of bike)
To avoid the errors during the year, it is significant also to plan one's season well: