A triathlon is a high intensity competition where there are 3 different sports modalities and it is considered an Olympic modality. Normally you start by swimming, then a bike race to finish running. A physical test not suitable for everyone, but that we can try if we prepare thoroughly for a long period of time. With the advice that we will give below, it will be easier for us to prepare and not abandon, unless it is of extreme necessity. We only recommend participating if we are able to do all the tests in less than 2 hours, which is the maximum time according to the regulations of this Olympic modality.
Triathlon is a sport that in turn mixes 3 other sports, it is an endurance test and usually has approximate distances ranging from 200 meters to 1,000 meters of swimming, from 5 km to 40 km of cycling and from 1.5 km to 20 km of running. A test that will put our physical and mental resistance to the limit.
In almost all the most important municipalities in Spain this type of sporting event usually takes place annually, some even serve to participate in competitions at the provincial, regional or national level.
Tips for the swim test
Normally these tests are carried out in the open sea (the hardest), at river mouths, in rivers, swamps, lakes, etc. It is interesting to know exactly where so that on the day of the test we go safely.
Control the terrain
We have already spoiled it, but it is crucial to know the terrain, the distance, the weather, the state of the water, the depth, etc. All this will help us to be safer and more confident on triathlon day . By knowing the space, we can practice in that same water or in a similar one, since a pool with ideal conditions is not the same as swimming in the open sea with waves and temperatures below what is desired.
In addition, it is recommended to calculate the time it takes to do the test distance and then train intensity to be able to swim a little more in the same time. We know it’s not easy, but that speed will turn into overtime if we suffer a setback or something.
Swimming in a group
Swimming alone is a true marvel, and more if it is done in a known and controlled terrain such as a pool or a lake, however, swimming in a group helps us to know how to control our pace , to accelerate, and even to orient ourselves. You learn much more, and even our friends and colleagues can give us advice to improve our orientation, rhythm, our swimming technique, how to breathe more and better with each stroke, etc.
Test the material
The number 1 advice in life is that we never ever release something new, especially shoes, on an important day if we have not tried it before. This tip works for heels, boots, a dress, jeans in a bra, and even a T-shirt or gym tights.
The clothing that we wear in the triathlon must be special, that means that it is not made of cotton, that it does not get soaked and weighs, that it is 100% breathable, that it is easy to remove and put on, that it has areas with reflectors for the races and for cycling test, etc.
Practice the transition
Testing each sport is part of these tips to enjoy a triathlon, and so far so good, but there is a problem that many people forget about and that is the transition between swimming and the next sport, which is usually cycling. .
This implies that we will have to get used to putting on our shoes when wet , riding a bike and feeling uncomfortable and wet and even having the body with sand and that is equal to rubbing and wounds on the thighs, feet and in other areas of direct contact.
Also, in the transition you have to practice something very important: not undressing. If the test judges observe a nude, it can lead to immediate disqualification. That is why it is vitally important to wear specific clothing for a triathlon where we are removing layers without leaving anything in the air, apart from using a towel and others.
Top tips for cycling test
Here we must be clear that we are almost bursting from having swum at maximum power, being wet and knowing that it is only the beginning. It takes a lot of mental strength and a lot of self-confidence, apart from complying with road safety. Let’s not forget the helmet, the glasses, check the bike, try everything before going out, etc.
Train, train and train
Any time is good to get on the bike, either to train for the triathlon, or to take a walk, to motivate ourselves after a conflict, to enjoy the countryside or the city, etc. All those minutes that we spend on the bike are training moments and when it comes to doing a triathlon, it is never enough training.
Learn to eat and drink on the bike
Yes, we all know how to ride a bicycle with one hand or even without one, which we do not recommend, but try to eat an energy bar, or two, and drink some water or an isotonic drink and in the meantime not slow down too much. pedaling is an achievement that everyone sees easy until they do it.
It is a technique that has to be very exact and go step by step, first a bar, then put away the paper, then take the other bar, put the paper away, breathe deeply and drink water or whatever beverage we have. The best thing is that everything is very close to hand, so as not to make sudden movements and lose your balance.
Improve posture and performance
Posture on the bike and the way we pedal is key to gaining seconds and inches. Aerodynamics will help us on more than one occasion, especially if there is wind either from the head or from the back.
We can go to a specialist and help us correct the faults that he sees when we pedal and ride a bicycle. It is also key that this bike is the right one for our weight, height and performance. If there is a reputable bike shop near us and specialists, not just sellers, they will surely help us.
Best tips for the running test
Yes, here we are already devastated, surely with rubbing, pain in bones and muscles, it is likely that we have fallen, that we are angry, that we want to end that torture, but that is where we must draw from the bottom of our being, all the adrenaline that it fits us.
Find a coach
It is essential to train in the best way. Running is not going out for a run in a park overtaking people or going with the dog. That is going out for a run for entertainment or for doing a physical activity, doing serious running and training to do a triathlon, requires other measures, and the best thing is to put yourself in less than a professional, so we will have to look for a athletic trainer.
This trainer will tell us what type of shoes we need , the clothes, the rhythm we should take, the type of stride, the breathing, where to focus the view and how to relax the mind, etc.
Train fatigue and exhaustion
Taking the body to exhaustion is serious, but after swimming several kilometers, riding a bike and now running, our body will be placed on the limit and we will have that feeling of fatigue, shortness of breath, exhaustion, collapse of self-esteem, etc. All that has to be worked on and the longer we train the race, the better.
In addition, let’s not forget that here you also have to train the transition, since going from cycling with the cold in the face, to overloading our legs adding exhaustion, is something that deserves a previous training.
Always stretch when finished
It is important to stretch after each test, but since we cannot do that in the middle of the triathlon celebration, it is best to dedicate quite a generous time to stretch our entire body well at the end of the races and after having recovered our breath.
By stretching we are helping the muscles to relax and that promotes recovery , prevents injuries, possible stiffness, muscle aches, etc. What we can do is stretch after each test that we do in training, although it is best not to accustom our body to that, since on the day of the test, we may suffer overloads and injuries.
Give your body time to recover
We can promote this recovery with bars and special drinks, but the most important thing is to hydrate throughout the race and at the end take special drinks to improve recovery and help the body to replenish vitamins, minerals and other nutrients.
The best thing is to take at least 2 days of total relaxation after participating in the triathlon, this will help us regain our mental and physical state and be able to cope with the usual tasks of our day to day.
