TRIATHLON PLUS SHOW – DRIVEN BY SEAT
If you started as a…
CYCLIST The bike is the longest section of
any triathlon and involves the most kit, so if you’re already an expert on two wheels you’re off to a good start. Years of cycling will have built up brilliant fitness and given you the handling skills to make the most of more technically demanding courses. In addition, your strong lower body should mean running won’t take too long to master, though be careful not to get injured from the extra impact. Build on the commitment, skills and fitness
you’ve built up on the bike and you can be a strong triathlete.
Play to your strength Be economical
You’ll have to trim down your time on the road to make room for the other disciplines. Do three ‘straight’ rides per week and one brick session (when you move straight from bike to run). One should be long and easy: 1hr 30mins to 2hrs for up to Olympic distance. The other two should be faster: use one as a short intervals session, with 5-6 x 1min 30secs– 5mins at up to race pace. The other should be for longer efforts around
your threshold pace (80-85% of your maximum heart rate). For the brick session, ride for 45-70mins at just slower than race pace and have a 10-15-minute quick jog straight after.
Work on your
weaknesses Swim
This discipline is likely to need the most work, but be patient and you can pull it off. Get in the pool at least three times per week. To begin with, two of those sessions can just be building up endurance, but devote your third session to drills to help your muscles learn
how to swim more efficiently. Try these: 1. Catch ups: push off with both arms straight in front. Keeping your left arm out, pull through with your right, turning to breathe. When it reaches the water again, immediately pull through with the other arm. 2. Fist: swim front crawl but with your fists clenched – you’ll be forced to use your forearms to pull you through, improving your feel for the water. 3. Pull buoy: do sets of 100m with a pull buoy (your pool may have one, or they cost less than £10 to buy), a float which you hold between your
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