Training Tips for all UK Triathlon Events

 

The Swim (open water or pool based)

I'm not a brilliant swimmer, what swimming stroke can I do in the pool?

Almost any stroke will do but front crawl is the most efficient and often the fastest.

You cannot use back stroke as you are likely to be hauled out of the water because generally, lying on your back with your arm in the air is a sign you want help, also for safety reasons you cannot swim backwards because it could be dangerous to you and other competitors around you.

 

How difficult is it to swim in a pool during a triathlon?

Often considered to be the most daunting of the three disciplines, it is really very simple. All you have do is remember you will be in the pool with people of the same ability (based on the estimated swim time you give us) so there is no need to worry. Remember in the pool you can take a breather at any time by either standing up in the shallow end or holding onto the side at the deeper end or the sides of the pool.

 

What about open water swimming, is it really difficult because you are with lots of other people all with different swimming abilities?

Here you need to try and be a little more confident with your swimming, try to relax, think about your training and try to find space around you in the water, don’t get caught up with the fast swimmers (if you’re not a fast swimmer), move to the back so you can swim at your own pace. Also before you take part in an open water swim try to find where there are open water swimming nights before your triathlon, this will help your confidence no end.

Most open water triathlons in the UK require a wetsuit to be worn (it is compulsory to wear a wetsuit if you are taking part in an Olympic distance open water swim). Wearing a wetsuit may feel strange but it can help your swim. Wetsuits help buoyancy and can aid your confidence. It is recommended you try the wetsuit well before the day of the event as they can feel tight and restrict your breathing (don’t be afraid to ask for advice at any time).

So remember…

  • Try to relax
  • Think about your training
  • Look for your own space in the water
  • Don’t get caught up with faster swimmers
  • Move to the back so you can swim at your own pace
  • Look for open water swim sessions near you before you do your triathlon
  • Most importantly… try to enjoy your triathlon experience!


How do I train for the swim?
Your training sessions should be about aiming for the distance you have chosen for your triathlon. For a sprint distance this can be between 400m and 750m. Don’t worry if you can’t complete the distance just yet. Make a note of how far you can swim and the time it takes you. The next time you swim aim to swim a little further and longer. By doing this regularly you will soon find your swimming will improve.

The secret to swimming is to relax and not to rush your stroke.

Try to go slower and perfect your technique rather than trying to be as fast as you can as this often leads to bad habits. It will also help you as you emerge from the water. If you are too exhausted after the swim you will not perform well on the bike or the run. Swimming should be done as often as possible in your weekly training schedule.

These 3 swim sessions should help with your swimming:

If you are not very confident in the water keep the distances you swim short.

Swim 4 – 8 lengths easy any stroke to warm up, then swim three lengths (75m), 10 X, allow 30 seconds rest between each. If you can’t manage 10 do 5. If you are still able to do some more swimming try 20 X 25m (1 length) doing every other one hard/easy.

Swim 4 – 8 lengths easy any stroke to warm up, 5 X 50m/100m (2 lengths/4 lengths) with 30 seconds rest and 1 minute rest respectively. If you feel you can do more take it up to 10 X 50/100.

Long swim – swim continuously for 20 minutes. Count how many lengths you manage to do and work out the distance you have covered. If it is not the distance of the race aim to improve by 2 lengths per week until you have covered 200m more than the race distance.

 

The Bike Section

This is the longest discipline of the three and many first time triathletes often neglect to give adequate attention to it. The most important feature of the bike leg is, of course, the bike itself. Try to make sure your bike has had a recent service, but most importantly, it is in good working order. Something simple like the gears working properly can make a huge difference to your enjoyment on the bike course. 

How do I train for the bike?

The bike is all about how much mileage you do. Spinning classes are great for building up your strength and stamina. Otherwise just spending time on your bike will help you get fitter. I recommend you either cycle to work once to twice a week if possible or go for two to three rides per week of up to one hour. If you enjoy cycling and want to do more then make sure you allow an easy day or day off between cycles. Cycling shorts are a worthwhile investment.

 

If you are feeling more confident on a bike you could try an interval session during one of your rides. Find a stretch that is 1 minute long and sprint at the end of the minute allow 2 minutes easy spinning before repeating a further 5 times. Allow 10 minutes more cycling and repeat the set again.

 

The Run Section

This is traditionally the easiest discipline of the three but after a swim and a bike the run becomes a little trickier. Your legs feel numb and don’t seem to respond to what you are telling them to do. It is important you get the strength in for the run during your training. Long steady runs at your pace are actually very good for developing leg strength.

 

How do I train for the run?

If the furthest you have run is up the stairs or to the bus then build your running mileage up gradually. Start with walking for one minute and jogging for one minute. Every week try to increase the time you do for this session. 
If you are more confident about your running ability then run continuously for 30 – 45 minutes. You could also try intervals. Jog for one minute and run hard for one minute and repeat until you have completed 30 minutes.

Hill training. Although hills may seem like hard work they make your running far more efficient and add strength to your legs. Find a short hill about 20 – 40 seconds and run up it as hard as you can. Have a breather at the top and jog down. Repeat 4 – 10 times.

 

You should also try to practice running after you have been cycling or combining cycles with runs. This will help get you used to running after the bike leg and will provide you with a great workout. One of my favourite sessions is run for 10 minutes and cycle for 20 minutes X 3. This will give you 1 ½ hours of exercise. You could of course make this much less. i.e. run for 5 minutes, cycle for 10 X 4. The key is you change from bike to run as quickly as you can. Make sure you allow two days recovery before running or cycling again after the combined bike and run sessions.


A typical week

Try the following combinations to get the most out of your training.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Swim

Bike

Run

Day off

Swim

Bike

Run

If you would like to try two sessions per day try this routine.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Swim

Run

Swim

Day off

Swim

Bike

Run

Bike

 

Bike

 

Run

   


Generally speaking you should aim to follow either routine using the sessions described above. The week before the day of your race, start to taper the sessions down. Reduce every session you do by 1/3 of that suggested and try to speed the tempo up. If you feel tired it is important to take the day off.

For more accurate individual training plans, nutrition advice and further improvement for future triathlons please contact Ralph Hydes Coaching Services for costs of personal training on 07970719715 or ralph.hydes@hotmail.co.uk