3 Factors which determine Success

1
3 Factors which determine Success

• Genetics!
• Training
• Nutrition

2

• Training
• for a
• Triathlon

3
Where to start?

• Decide what distance you are training for..
• Sprint distance 500/750m swim, 20km cycle, 5km
  run
• Olympic distance 1500m swim, 40km cycle, 10km
  run
• Something longer? Half ironman? full ironman? you
  what?

4
Set your goals.

• Finish a sprint distance triathlon?
• Finish a triathlon in a specific time?
• Complete a triathlon as part of a team?
• Swim 500m without stopping?
• Run 5km in a certain time?

5
Time Commitments.

• Work.
• Family..
• Social Life..
• .where to fit it all in? and then theres the
  training..
• Decide how much time YOU can realistically commit
  to training

6
Identify your weaknesses

• Swim?
• Cycle?
• Run?
• Flexibility? Strength?
• Fitness?

7
Plan Your Week

• Plan to do one session in each discipline per
  week eg. one swim, one cycle (spinning class),
  one run
• If you have time, do an additional session which
  concentrates on your weakness
• Aim to be able to complete the distance which you
  intend racing in each discipline
• Build it up slowly you have loads of time!

8
Training Tips

• Train with somebody when possible a friend? A
  club? People from work? A gym session?
• Enter a race in one or two of the disciplines
  try a seas swim, a fun run, or a duathlon
  (run,bike,run)
• Dont train fast all the time, concentrate on
  trying to improve your technique
• Use a heart rate monitor if you have one
• Always stretch after a hard session
• Do one or two brick sessions.
• Have fun!!

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Basics Of Nutrition

• Fluid
• Food

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Hydrating Properly

• 1 reduction in hydration a 10 drop in
  performance.
• Drink before, during and after training. Bring a
  water bottle to every session including swimming.
  
• Make sure that your water bottle is clean and
  hasnt been left in your gym bag.
• Cycling For long cycles bring two bottles with
  you and/or some change to buy a drink at a stop
  off point.
• For shorter cycling bring a single bottle and
  stock up on return home.

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Hydrating Properly cont

• Swimming Most common misconception is that while
  swimming you dont need to hydrate. Swimmers can
  loose 1-5 lbs of fluid during a hard
  session.simply because they are not replacing
  fluid
• Running Its harder to bring water with you while
  running. Drink plenty before you head out and
  again on return home.
• Top up through out the day after a tough session.
  
• Water help cleans your system of toxins and is
  vital for anyone training for triathlons.

12
Eating while Training

• 65 Carbohydrates (Pasta, Rice brown, Potatoes,
  Bread, Fruit and Veg)
• 15-20 Protein (Lean meat chicken, Turkey, Red
  Meet Milk, Nuts, Fish, Pulses (lentils, chick
  peas etc)
• 20 Fat (Try to include olive oil, fish oils
  and every so often a treat)
• If you are training hard then you will need to up
  you food intake. Signs of not getting enough food
  or consuming the wrong foods are tiredness, mood
  swings, weight loss/gain and infections in forms
  of cold sores, colds and flus.

13
Eating for Racing

• Make sure you get your carbs in Pasta, Rice,
  Bread, Potatoes, Fruit and Veg
• Ideally you should train with more intensity but
  for shorter lengths of timemixed with more than
  normal amounts of carbs, leaves you will an
  oversupply.
• During the race you can burn this oversupply that
  your body has saved up, making your race that
  little bit easier
• Dont go overboard on the training or eating in
  the build up to a race. A little faster and a
  little more carbs directly after training (within
  90mins) will see you to the finish line.

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Eating the morning of a race

• Avoid fatty or greasy foods
• Eat what you would normally eat and what agrees
  with you (easily digestable food)
• Most athletes eat some of the following, 2 hours
  before a race Porridge, cereal, toast, jam,
  banana, tea or coffee ( lt 2 cups), fruit juice
• Eat well cause youll need itbe sure to eat
  earlydont leave it to the last minute

15
Eating and Drinking during a race

• Drink plenty of water after swim (extra water
  bottle at transition), while on the bike (1 or 2
  bottles of water or carb drink depending on
  length of race)
• If the race is less than an hour long water
  should suffice
• Otherwise a carb drink can be used to replace
  some of the lost electrolytes that are vital for
  peak performance.. The most common of these is
  salt lost through sweatingwhich can cause
  cramping in the run.

16
Eating and Drinking during a race

• On the run there will be water tables, use them.
• Eating during a race is not necessary unless the
  race is over an hour and a half.
• Eat something easily digesteda sports bar or
  gels..if you feel you need itprob not required
  in sprint distance triathlons.

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Useful Website..

• http//www.trinewbies.com/2Nutrition.htm
• http//www.trifuel.com/triathlon/cat_nutrition.php
  
• http//www.pponline.co.uk/

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• Racing

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The day before.

• Eat properly
• Pack your bag to include
• togs, hat, goggles, 2 towels, wetsuit (if a sea
  swim)
• Bike, helmet, t-shirt (top to put on over togs),
  bike shoes/runners, socks
• Talc, vaseline, 2 water bottles, snacks,
  sunglasses
• Get a decent nights sleep

20
Day of the Race

• Eat a decent breakfast
• Arrive at the race at least an hour in advance
• Rack your bike and put your towel, helmet, bike
  shoes/runners, sunglasses and water bottle beside
  your bike
• Review the course map (just in case!)
• Be sure to attend the pre-race briefing

21
Swim Tips

• Put vaseline on your neck in order to stop
  chaffing (and on your ankle under your timing
  chip if you have one)
• If you are a weak swimmer and if its an open
  water swim, start near the back of the pack at
  the start
• Dont start too fast keep something until the
  end
• Look up every 6-8 strokes to see where you are
  going

22
Transition 1 - Tips

• Find your bike (sometimes easier said than done)
• Remove your wetsuit (practice this before the big
  day)
• Take a quick drink
• Put on your shoes, socks (optional) etc..
• Put your helmet on your head before removing your
  bike

23
The Cycle

• Safety first follow the rules of the road
• Watch out for drafting give people who are
  overtaking you space to pass and if you are
  overtaking be sure to make sure you can do it
• Dont push too hard a gear leave something in
  your legs for the run

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Transition 2 - Tips

• Rack your bike in the same place you picked it up
• Only take off your helmet after you have racked
  your bike
• Change your shoes (if needs be)
• Take a drink

25
And finally.The Run

• Dont be surprised if your legs feel funny
  (especially if you havent done any brick
  sessions)
• Dont start too fast try to keep a good
  consistent pace
• If you can find someone going at your pace and
  work together to finish
• Take a drink where offered

26
Post the Race

• Celebrate!!
• Get some liquids into you as soon as possible
• Remove your bike and rest of your gear from the
  transition area
• Relax!
• start preparing for your next race after a
  couple days rest (youll be addicted by now!)