Tri Tips


Tri These Training Tips
USTA Level 2 Coach


Triathlon season is here. With three sports to focus on, there is a a lot to think about as well as prepare for. Here are six, simple training tips to consider as you head out the door  – enjoy the season.
Bike Maintenance
Check your rear tire. If you have not replaced it – especially after using indoors,  chances are it needs replacing. Evaluate your chain, the life of most chains are about one year. Last, but most importantly….WEAR YOUR HELMET.
Hydration
Anything over an hour is considered an endurance event and requires fluids. Make sure you are drinking at the pool, on the bike and on the run. You should get use to sipping water or a sports drink every 10-15
minutes. For longer workouts you need to consider sodium and potassium.
Nutrition
For athletes training for longer events, nutrition becomes the fourth sport. You will need to take in calories over the course of your long workouts. You want to take in small amounts of simple carbohydrates during your workout, to keep your energy level steady.
Transition Practice
Practice makes perfect. You need to practice taking off your wetsuit, hopping quickly on your bike, and getting those run shoes on fast so that you can get out of transition before your competition. The only way to do that is to practice over and over again. If you are specifically racing shorter races, this should be a weekly workout that you now begin to incorporate into your training now.
Rest and Recovery
You want to make sure you are getting enough sleep, ideally seven to eight  hours. Your body recovers more at sleep than it does any other time. Make sure you take one full-day off per week, to allow your body to absorb the workload you have been giving it. If you miss a workout, or you are too tired to get up to do your workout…chances are you need more rest.
Test for yourself
All of the above tips have to be tested on individual basis. Everyone is uniquely different. There is an abundance of information telling us all what we need to do to perform better. However, you  have to test it for yourself.  What works for your training partners may not work for you. I spend a great deal of time testing the athletes I coach. I test each athlete to see how much fluid they need per hour, how many calories they need per hour, how much salt they need per hour. We test with workouts to see how there bodies respond to different intensities. I have athletes that need two full days off per week instead of one, other athletes need more volume or miles while others need far less. Make sure you journal or keep a history of workouts so that you can see pattern or things that might need changing. The only thing that matters is that it works for you.
If you incorporate these six tips into your training regiment you will be safe, race well and feel good.
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