The forgotten triathlon disciplines...
For me triathlon training can be divided into 6 disciplines (yes I know triathlon is 3 sports), but there are many more elements to being a good triathlete.
As well as the main three (swim training, bike training and run training), I try to include 3 other elements which help deliver a good race.
1. Transition - with two per race it's a good idea to practice. Getting out a wetsuit quickly after a hard swim is no easy feat. Get some practice in the warmer months leading up to your race to ensure you feel comfortable getting out of your wetsuit and on to the bike. Investment in small things like elasticated laces for your running shoes will make the second transition far quicker, removing the need for tired hands to deal with fiddly laces. Ask more experienced triathletes for help, film yourself practicing, look around for secluded places to try mounting your bike fast, jump in and out the shower in your wetsuit timing each repetition to maximise your confidence in taking your suit off. (Yes I have done the last one, a dry wetsuit is completely different to a wet one). Practice, practice, practice, but don't do that...
2. Nutrition - you will find it hard to maximise your potential on the wrong nutrition. During your training you should interchange snacks and supplements to find out which provide you with the basis to compete well. Try to include a range of nutrients in your snack choices, but avoid anything that is going to be hard to consume or could provide undesirable effects if taken whilst in motion. Refuelling after training is also very important to replace lost energy and repair muscles. Nutrition can include sprays and creams applied post workout to increase cell replenishing activity. Magnesium is an underutilised element, applied either to the skin in a spray or ingested it can help the body to produce adenosine tri-phosphate (ATP), the enzyme the body uses to transport energy to muscle groups.
3. Recovery - you can give it your all in training but without structured rest days and breaks it is likely your body will show signs of fatigue. Recovery is about giving the body time to repair muscle tissue and build back energy levels, this does not happen instantly. Recovery can take a number of identities; such as changing a hard session for an easy technique focused effort (keeping heart rate low), or a stretching and flexibility session - key for driving out those little niggles and tight muscles (foam rolling is ideal). Sometimes having an extra few hours sleep is whats really required. Better to skip one session now as you feel off colour rather than sacrifice a whole season because you feel you have to do each session and burning out.
Key Points
- Rest is important - without giving your body time to strengthen you limit the gains you can make.
- Get into a routine - for me this is; finish the set, gentle warm down, food, shower, magnesium spray, stretch and chill. Find what works for you. I have incorporated magnesium sprays in post shower to maximise my recovery rate but its all about what works for you. Experiment all the time.
