Top Triathlon tips

Running

• Learn to pace, run shorter distances at your race pace for the longer distance, take breaks between each shorter distances. Set yourself a target race distance time and then run at that pace for shorter distance with rest between them, you will soon start to be able to go further at that pace before needing some rest.
• Running is hard and the longer the training run the harder, as it gets harder things go wrong and your focus can be lost. Take a short break every 5 – 10 minutes and walk for approx. 1 minute, at about 60 steps a minute, this will give you time to remind yourself what the aim of the session is will mean you will feel fresher and less fatigued.
• Think and plan how you run, if the focus is a hard session on a Tuesday, then doing a longer slower run on a Sunday will help the Tuesday run, you need rest. On the Sunday if you feel good don’t be tempted to push it hard as this will affect the run on Tuesday, keep to the plan and know what the focus is for the week.
• Taking a drink on a run from a cup, isn’t easy, to help, pinch the lip to form a spout it will prevent the dink going everywhere and better direct it where you want it to go.
• Always take short strides at the start of the run section, your legs will be tired from the cycling, taking shorter steps will aid that transition, adjusting your stride length as you start to get used to the run

Cycling

• Use the cycling leg to refuel, tape some gels on to the cross bar of the bike so as you tear them off they open the gel, no more fiddling with opening them up whilst riding
• Make sure when you train for the bike leg, don't always train in a pack. You don’t race in a pack so don’t train in a pack. Triathlon bike racing is a race, bike riders tend to only race at the end of the event, Triathlon is a time trial on your own so get used to it and train how you race.
• Regularly practice clipping and unclipping your race helmet, after the swim you will be under pressure so its surprising how easy it is to get it wrong. Alternatively try the magnetic helmet clips, you might find them easier.
• Downhills are not for recovery, if you work on keeping the intensity constant on the up-hills you will be able to keep this going on the down-hills to gain more.  If you think of the down-hills as a way to recover from the up-hills you are losing speed on both the up and down hills. Keep the intensity constant on the up-hills (yes you will lose speed) but being able to still keep that intensity going on the down-hill means you will gain because you are not just coasting and recovering.
• It’s winter so make sure you have added mudguards to the bike, these are essential items to protect you, the bike and your fellow riders from the worst of the Winter months training, so this weekend get those mudguards fitted.
• Make it to next year’s Triathlon season. With the nights drawing in and the weather not at its best, make sure you stay safe when out running. Bright clothes, lights and / or reflective strips added to your clothing. Alternatively consider a reflective and stick where you can to well-lit areas
• Use the cycling leg to refuel, tape some gels on to the cross bar of the bike so as you tear them off they open the gel, no more fiddling with opening them up whilst riding

Swimming

• Put your google straps under your hat, you might get kicked in an open water even, if they know your goggles off they will stay around your neck, if you don’t have them under your hat you might have just lost them.
• Don’t spend money on an aero helmet, spend the money on swim coaches, evidence has shown an aero helmet will save approx. 1 minute over 40K, with the top riders. Invest your money on a good swim coach, your times will come down and you will be in better shape to save more time on the cycle leg. Once you have a fast swim time, invest in the aero helmet.
• Goggle choice – where do you start, there are so many to choose from. There will be all shapes and sizes being used in your club, so why not ask your training buddies (TB) if you could try a few. Consider tinted goggles for those sunny open water swims. Remember they don’t last for ever so check them and replace them if there are any signs of wear, throw them away, or risk them giving way at that crucial point in a race.
• Swim stroke analysis isn’t cheap, but it pays off big time if you are a visual learner, find yourself a good swim coach who understands the mechanics of the stroke and pay for that video analysis. It will pay hands down once you have those a-ha moments looking over the stroke issues.

Transition

• Always walk you transition route, make sure you are familiar with where you have to go. Plan an alternate in case there is an obstacle in the way, like another athlete blocking your path getting ready.

​Mental

• Help your dentist feel good.  For years you have been going to the dentist, making sure your teeth are in good shape, getting ready for your race day. Take advantage of what your dentist has been working hard at – SMILE !!! it will make you feel good.
• Belief is the absence of negativity. If you focus on the negative things you will be distracted from the where you can add value. Turn those negative thoughts off and focus on what you are good at, the negative areas will feel better and you will be surprised how easy and better they become.
• Always, always protect your family. Triathlon involves a lot of commitment and its easy for you to drift away from what you love to do with the family, causing a drift between the two things you love doing. This will generate a negative force that doesn’t help both sides. Find a way as early as is possible to integrate them both.
• It always helps when you see a friendly face cheering you on when you are on the course. Take it one step further print a map of the course, work out where they will be that way you have something to look forward to as you are racing.
• Focus on the present.  What has happened in the past and what is happening in the future isn’t for now. Find a good coach and with them put together and plan for your training, based on your targets and then stick to it. Learn from the past and review the plans regularly, but when you are training, train in the moment and not in the future, that way old and future elements of your training plan don’t affect anything you are doing now and you will get the most out of what you are doing.
• Outcomes are out of your control. Concentrate on what you can do to right now, this could be knowing your pace, your focus in a race, perhaps your breathing. Your times will come from this focus and your place in the race will take care of its self.
• Stick to the POSITIVE. Use strong positive words to remind you of the good things you are doing. When things get tough and you are feeling uncomfortable, substitute those thoughts by reminding yourself that this is part of being healthier and becoming your best.
• Tell everyone.  Share your goal, bye sharing things you will be committing and it will motivate you more to achieve.  Start easy if its your first triathlon and build from there. That way you will have some early success that will motivate you further.
• Find a friend, winter training is always hard and we all need more motivation to get out. So buddy up and run with a friend. Make the day / time a regular slot each week and use each other to help you through those less appealing sessions.
• If its your first race, choose somewhere close to home, it will reduce stress, you can practice on parts of the course before the race and who knows you might get some more support on the day from friends or relations.

General

• The great thing about training for triathlons, is that there is always an excuse to train, if its hot go for a swim training session, if its raining then consider a run on the treadmill. There is always a way to do something so lets get at it.
• Do LSD at least once a week, Triathlon is an endurance event so you need to do regular long Slow Distance training at least once a week, either on the bike or the run. You need endurance so train yourself by doing the Longer Slower Distances regularly.
• Try and complete two training disciplines whenever you can, one of the hardest parts of triathlon are those changes from one discipline to another, so if you can after a bike ride, complete a short run, or more difficult, practice that first part of the bike ride after a swim, maybe bike home from the pool. These shorter, two discipline sessions will improve how you feel after a particular section of the Tri and help make the race more comfortable.
• Take some rest. You all need it so make sure you are taking it, especially on weeks where you are training extra hard. Training is about breaking down the muscles and then giving them time to recover and come back stronger.