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As newbies, we tend to take for granted the training we should do before the race. We thought that swimming, biking, and running is a stand alone-sport at this event. We practice to each sport a lot. We buy the most expensive gadgets and eat a lot thinking it will be a long and exhausting one.
Newbie tips
Here’s the list of what to do before starting your first ever race:
1. Second-hand bike, no problem
First-time triathletes tend to show off and buy a new bike without knowing what it will be like two, three years after. However, getting a second-hand bike can offer you more than what a brand new bike for the same price, or cheaper. Always remember that you are not going to the Olympics on your first race, you are just getting into the sport. Don’t pay a lot with your first bike; you can enhance it in the future.
2. Food is your enemy
Your first couple triathlons are probably going to be shorter races that may last for about one to three hours. That means you do not need to load up five pounds of carbs the night before because if you do, you are not going to have an enjoyable time getting to the finish line. You might end up throwing up! What you need to do is eat less and rest well before the race.
3. Start with swimming
As a newbie in triathlon, you should always start with swimming. It will help you calm down, control your breathing, and learn the technique that will get you through with triathlon and that is to swim with minimal effort and with reasonable speed. Here are amazing tips you can do while training:
Front end stroke – focus on your front end stroke instead of how you kick. It will naturally let you float in the water
Broaden your stroke – make sure to practice a full stroke. Possibilities are your hand position will be better arranged, and you and your legs will be able to move more straight.
Develop your turn – Focus on facing the wall with your hips revolving. Drills such as shark fin drill and hand entrance drill help develop your rotation. It will help you to relax and build your overall freestyle.
Stretch your ankles – it will help your feet be more flexible and will not refrain you from running afterward. So, stretch your ankles regularly while kicking.
Practice upward in the water – Get into deep water so that your feet aren’t reaching the ground when you get into an upright form. Release the wall, cross your arms, and perpendicularly kick in a station, denoting your toes and putting your chin above the surface of the water
4. Bike through the top
Biking should not kill you throughout your journey in triathlon. You need to learn how to ease your back and save your legs for that one full bike. Train with a power meter. Relax on your bike, do not overuse your legs or body. Eighty percent of your biking should focus on aerodynamics because it will push yourself through in a triathlon.
How can you stay in an aero position? Here’s a tip:
First, go to your local bike shop that custom a bike for a triathlon. It does not matter which bike you get as long as it will be within your body’s natural limits.
The second thing is to grab a pair of clip-on Aero bars that will fit onto whatever bike you are going to use and learn how to get down into that Aero position and be comfortable with it.
Be sure that your bicycle is equipped with a hydration system that you can easily access. It is a must to get hydrated during this event.
Do not get frustrated with your bike. Ride safely.
5. A brick workout is your friend.
The best tip you should learn is how to run after the bike which is called the brick workout. Make sure to do a five to six brick workout where you do a bike followed by a short run to teach your legs how to turn themselves in. If you do not do this, your legs will turn into jelly, and it will be hard for you to finish the race.
You are expected to run during the triathlon, but you should not give yourself a lot of run during the training, you should focus running a lot after every bike. It will help you build your legs and stay in the race for an extended time.
If you do not have time or funds to hit the gym, you can lock your bike in your car or ask a friend to hold your bike while training.
Sample brick workout:
30-minute warm-up on the bike
10 minutes of running
10 minutes of cycling
10 minutes of running
10 minutes of cycling
5 minutes of running
10 minutes of cycling
5 minutes of running
10 minutes of cycling
5 minutes of running
10 minutes of cycling
5 minutes of running
20-minute cool down on the bike
Triathlon should make you feel energetic and happy. It should not make you suffer and stay in bed or the hospital after the race.
Apply these tips on your first ever triathlon to get a more pleasant time and memorable experience than any first-time triathletes do. It is a fantastic sport! Kill your first race!
