Triathlons are a big deal now for many people–pros and novices. Some of you would like to try a triathlon but you’re afraid for various reasons. Well, my friend, Lacey (pictures below), decided she wanted to do a triathlon and she is doing just that this Saturday in an ironman event! She’s always been a dedicated exerciser and that’s what it takes to train for and complete a triathlon. She needed a new challenge and has taken this one on……….
UPDATE: She did finish the event, earned 1,000 points and is an official IRONWOMAN!
You can follow her here (bib #108). She will swim 2.4 miles, bike 112 miles and run 26.2 miles…whew!! We will interview her next week to learn about how the whole process went for her.
If you want to do this type of event, you MUST do some foundational training before you begin to actually train for an ironman.
You need to cross-train your body to prepare for competition. Any triathlon will require strength, endurance, power and speed. You should do more than run when you train. You should train like an athlete to avoid injuries and perform at a high level.
There is a certain amount of injury risk with any exercise program. Triathletes must be especially careful because of the intensity and endurance required in these events.
Improve your performance and decrease your risk of injury by following these 6 tips:
1) You must eat right during training to get your body ready. Download your free eating book. You could also use carbohydrate loading to help improve your performance during this tough event.
2) Strength training should be a big part of your training regimen. Two to 3 days a week of full body strength training will strengthen your core and overall body. A strong body and core is a prerequisite to being a good athlete.
A strong body will also help you recover faster from events and injuries. Plyometric and speed training should also be a part of your overall training program.
Speed and plyometric training increases your chances of injury. Proper warm-up is critical. You could include one day each of speed and plyometric training (not consecutive days).
Or, you could combine training types on some days such as:
–Chest press on ball, 10 repetitions
–Walk 1 minute
–Dumbbell squats, 10 repetitions
–Walk 1 minute
–Step Ups (knee high platform), 10 repetitions each leg
–Walk 1 minute
–Sprint intervals (60 yards) for 6 minutes (run sprint, walk back to start)
–Mountain climbers, fast, 30 seconds
–Walk 1 minute
–Squat jumps, fast, 30 seconds
–Walk 1 minute
–Bentover dumbbell rows, 10 repetitions
–Walk 1 minute
–Standing dumbbell shoulder press, 10 repetitions
Repeat this circuit 1 more time after 5 minute rest.
3) Mastering proper running mechanics will make you a more efficient runner and protect you against injuries. You will make a tough triathlon even tougher when you “fight against yourself” as you run.
It is important to practice good mechanics for swimming as well. And, endurance and speed swim training is needed to produce good results during the event.
4) Don’t over-train your body. Research shows that the lowest number of running injuries occur when you run three days a week. Each added day increases your chance of injury. Also, don’t run too many miles in a week. Those who run 20 miles or less a week experience the lowest number of injuries.
5) You need rest between exercise days and walk breaks during long runs.
6) A dynamic warmup (using your muscles to warm-up your muscles) has been shown to prepare your body best for strenuous activity. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, 1/2 speed sprints, jumps, hops, lunges, etc. Static stretches would be done after your workout.
If you feel sharp pain during any run or exercise, stop immediately and seek medical help if needed. Don’t just be a runner—train and run like an athlete. That’s what you are.
Train hard and safe! Good luck Lacey! Remember she will have bib #108 if you want to follow her.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
