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Super-Sprint Triathlon Training Program - Part 1

We want to help you achieve the exciting challenge of competing in a triathlon in 2016. Working with experienced trainer Aitzi Santos, here's part one of a training program to get you to the start line for your first super-sprint distance triathlon.

So you've decided to sign up for your first triathlon - have some doubts been popping up already? How do I start? Will it be too much for me? Do I need a wetsuit? How do triathletes go from biking to running so quickly?

Stop those thoughts right there! Be assured we have plenty of time to prepare for this, so lets start off slowly and we'll be able to clear up all of your doubts along the way.

These first two training weeks will be great to start practicing the three disciplines involved in triathlon: swim, bike and run. The idea here is just to wake our bodies up. We need to get used to all three disciplines, so we need to start training in each one separately. Over time we will mix up the workouts by joining them together, so we can prepare for the transitions as well.

In every fortnightly program we will give you tips and tricks about your training as well as 'homework' to work on.

Here is your training schedule for the first two weeks:

As this program is focused on beginners, we are starting out very gently. During these first two weeks you need only 45 minutes three days per week. So not having enough time will not be an excuse! 

 

Before each training session you need to warm up as this is important to prepare your body. You can begin with a light jog, walking fast, or even climbing a few sets of stairs - just something to get your body warm.

 

SWIM COMMENTS:

If you have problems breathing and feel like you aren't capable of finishing the lengths required that's ok! Try holding on to the side of the pool and breathe normally as if you were swimming - taking a breath with your mouth and then blowing all the air out through your nose under the water before coming up for another breath of air. Practice this technique for 10 minutes every day to improve your breathing. Everything will be easier after you get this.

Before starting your training set, swim four laps very slowly to warm up your body and get used to being in the water. After this complete the required laps by alternating two laps focusing on technique, and then two laps swimming normally. Repeat this sequence until you've completed the set.

 

BIKE COMMENTS:

If the weather where you are makes it hard to get outside, or if you don't own a bike, you can train for this discipline in the gym. Just make sure you check that the bike is set up right for you before you begin. Ask for help if you don't know how to set this up correctly yourself. Training shouldn't be exhausting. We are just getting our bodies prepared for the coming weeks where they will have to train harder - for now we are just giving them a heads up on what's coming!

 

RUN COMMENTS:

If you are already able to run a couple of kilometres continuously then go ahead with that, taking it slowly. If you are new to running, or not already able to run continuously, then we will begin with WARU - meaning "walk and run" - so you will mix up walking and running to complete the 30mins. We will use Interval Training to do this - so for the first week WARU will be 2 minutes walking and 30 seconds running, until you complete the full 30 minutes. For the second week we will increase the intensity so WARU will be 2 minutes walking faster and 45 seconds running until you complete the full 30 minutes.

Just as important as warming up, after training it's important to calm the body back down and stretch out the muscles with a warm down. 

 

THIS WEEK'S SWIMMING TIP:

To be a proficient swimmer you need to have good technique, and apart from the training distances set, we will also put time into improving our stroke, so that it becomes more effective. Freestyle is what will be used in the openwater and is where we will focus on making some changes. There are other factors such as a wetsuit, the waves and other competitors that will also be a factor on race day.

This week we'll learn two easy tricks to incorporate into your training.

 

Using a pull buoy and a paddle board during your technique focused laps. One of the most common errors that beginner swimmers make is to stroke with your arm too close to your head. You can work on improving this with the following drill:

1. With a paddle board in your right hand extend the elbow.

2. Place the pull buoy between your legs to stabilise yourself.

3. Hold this postion while you swim with just your left arm - ensuring that every time you stroke your hand into the water that your fingers touch the board. In doing so, you will be starting your stroke with your hand in front of your shoulder, and so away from your head.

 

Another common error is “hitting the water”, creating turbulence and wasting energy and losing efficiency. To avoid doing this, when you reach your hand forward to stroke into the water, imagine that you're introducing your fingers, hand, wrist and then elbow all through the same imaginary hole.

Practising these two simple exercises will help you to improve the entry of your stroke into the water, ensuring that it is in front of the face and shoulders. It's really important to keep in mind that the first thing to touch the water must be your fingers, wrist, forearm, elbow, and finally the full arm. Your fingers must be held firm, but without tensions so you're smoothly entering the water, and not hitting the surface. We will follow up further on this technique next time.

Are you still with us? Pretty simple right? Remember during these first two weeks you're just waking up your body, preparing it for the training that is to come. On the days that there is no training set, go out for a walk or dance - make movement a part of your daily life! If you work sitting down for long periods then make a conscious effort to stand up at least once an hour. If you usually drive everywhere try mixing this up and walking sometimes too. Pretend the lift in your place is broken and take the stairs! After all, daily habits are what make you a better sportswoman!

During the coming weeks we will be increasing the training time, so that by the end of these 16 weeks you can acheive your goal of crossing your first triathlon's finish line.

And remember, “If you know training is a part of the dream, then you are ready”

Till next time, Aitzi

 

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