STRENGTH:

You can’t ignore the benefits of resistance training in your overall plan to help build strength and endurance as well as minimize injuries. For a basic beginner training plan, I would typically suggest using minimal weights at low repetition. Some suggestions to cover the entire body:

Back & Shoulders – cable pulls, lat pull downs, rows, shoulder press, push-ups

Legs – squats, one-legged squats, step-ups, band walks

Core – cable twists, plank, mountain climber

For more ideas and to ensure you are doing the movements properly consult a personal trainer, or me, Coach Jason at coachjas@tritrain.ca.

BRICKS:

This is what makes tri-training so unique.

The more you can get used to running off the bike the more it becomes completely normal. I guarantee the first time you try you will feel like Frankenstein impersonating Ralph Macchio in the “Karate Kid”, but it does get better.

Be organized before the workout to ensure that your time in between is kept short (lay out your shoes and change of clothes beforehand, have a quick drink and get out the door).

Essentially you are getting practice in your transitions too!

GET OUTSIDE:

Swimming in a pool is one thing, open water is another, and open water in a race environment is a third beast all together.

Hopefully you can get a chance to practice in your race day wetsuit before the event itself. Your time spent out there may be shorter because working in open water is challenging (and you can’t use the walls for breaks).

Practice periods of hard effort to simulate the start and then brief periods of settling down to goal race pace. Try counting strokes such as “30 hard, 30 easy” to let your heart rate come back down. Then repeat!

Also, practice “sighting” so that you swim in a straight line. Lift your head every 6-8 strokes and focus on a point in the distance. Make it seamless and continue on with your regular, relaxed swim stroke.

If you do make it out to a lake or reservoir, make sure you take all safety measures possible. Do NOT go alone. In fact swimming with another person close by is a great way to help simulate the race. Take turns being the lead and swim on the other person’s heels, hips, beside – take note of how each one feels.

The same principle applies to road riding on your bike. Spending an entire winter in your basement on a trainer is one thing, but that should only be as a tool to prepare you for the real thing.

Freeing yourself from the stationary engages your core muscles to help with balance. You also now have to deal with changes in elevation, wind, and that dog that might jump in front of you.

By TRI-TRAIN Coach, Jason Hervey
(coachjas@tritrain.ca@tritraincanada)

 

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