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If you started as a…
SWIMMER If your youth was spent zipping up
and down the pool before school, you’ve already mastered the most technical discipline in triathlon. But it’ll take time to get used to the strain you’ll be placing on your legs, and if you’ve been a really serious swimmer, you could be carrying extra bulk up top that will put you at a slight disadvantage during the bike and run parts of a tri. Don’t fret, though; you’ll arrive in transition calmer than many of your competitors and the powerful
aerobic engine you’ve built up through swim training will stand you in good stead.
Play to your strength Join a club
Doing coached sessions with other strong swimmers will keep your sessions fresh. Don’t neglect the technical side of swimming – everyone’s stroke can be improved, so add a session that’s devoted to drills. Get outside If you’re leaving the pool behind to race outside, you could lose the advantage through poor open- water skills. Get a wetsuit and get outside as soon as you can; again,
joining a group will help, as you can replicate the crowded starts of open-water tris. Practise key skills such as turning round a buoy and drafting on others’ feet.
Work on your
weaknesses Bike Use your strong back and abs to your advantage on the bike and work on getting your position right. You’ll need help from a bike fit expert, but in a nutshell you want to be riding with as flat a back and narrow shoulders as you can. Try to bike four or five times a week as it’s the safest way to build up strength in your legs. Start with
these sessions every week: 1 x 45-60min long ride (later building up to 2hrs if you’re doing Olympic distance); 1 x 30-45 min ride focusing on your position; 1 x 30-45 min ride with 3-5 x 2 mins fast intervals built in. The other rides should be easy. Run
Keep sessions short with plenty of walk breaks to minimise injury risk. If you’re completely new to running, have your gait analysed in your local running or tri shop and invest in decent running shoes. Start with just two runs per week, both 30-40 mins run/walk (5 mins run/ 1 min walk), gradually cutting out the walk breaks.
SWIM FOR TRI WILL BE RUNNING TRAINING SESSIONS IN THE TRIATHLON PLUS SHOW’S 15m X 9m SWIMMING POOL – ON OFFER ARE GROUP MASTERCLASSES, 1-2-1 ANALYSIS SESSIONS AND TECHNIQUE DEMOS ACROSS ALL FOUR DAYS. FIND OUT MORE AND BOOK YOUR PLACE HERE
triathlonplusshow.co.uk 77
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