Even if you have some experience in one or more of the sports involved in Triathlons, putting them together into one event takes some practice. The effect that each section of the event has on you makes the next discipline feel very different to usual, particularly in the early stages. Getting off the bike after a 12 mile ride has the legs feeling strangely different to they usually feel during a quick 5 km trot in the morning. Be prepared for this, and train for it.

Taking a look at the 3 disciplines, there are a few relevant terms we are going to be discussing today. In future articles, we’ll really examine the disciplines, and look at what you need to do to become accomplished at each.

Swimming

Always remember that there are 5 essential steps to an efficient swimming stroke; the hand entry, the catch, the pull, push and then the recovery. Do some research into these and utilize it in your training. I find it useful to just concentrate on one particular aspect at a time rather than all of them.

Cycling

There is a very technical aspect to cycling which we’ll look at in a future article. But for now, get out on your bike, get used to being in the saddle for prolonged periods of time. Again, do some research, get a book out of the library and try to implement just one new technical aspect at a time.

Running

If swimming isn’t the part of a triathlon you fear, a good chance is that it’ll be running. Strangely enough, cycling doesn’t seem to scare people that much. Running is a joy when you learn how to do it. I say this because by the time we are into adulthood, we’ve pretty much forgotten how to run the way we did as kids. If you want to avoid injury, you’ve got to relearn the art of running. I did a fair bit of research before I started running seriously. ‘Chi Running’, a book by Danny Dreyer is excellent to guide you towards natural running technique. And if you’re game, take a look on some of the barefoot running forums for a minimalist approach. This is how humans were designed to run, not with some huge cushioned soles on their feet.

Well, there’s a bit of background into the disciplines. In the next article we’ll be looking at transitions during the event.

Getting, Started, Triathlete

Soon you will be ready for a cross-training program that will stretch, cardio training and core muscle training start.

Stretching
Why is stretching so important? Stretching maintains muscle elasticity and increase the number of movements of the joints. Stretching is also an important part of education for a variety of sports, as it warms muscles to help prevent injuries. Stretching before and after the exercise the muscles ready for more intensetraining.

There are several ways of stretching in your training. Some of the basic principles of the bending of your toes, stretching from left to right and front to back. Then there is the more sophisticated variety of exercises:
Yoga
Pilates
Fitness Ball exerciseYou can develop your own fitness ball stretching format or get help from a fitness trainer. Many times it is easier to start your work with an instructor to getprofessional advice on your individual case and to keep you accountable. You can also invest in a video or DVD that will show you stretching exercises. Best of all find a friend from work. You can help each other train, and hold each other responsible.

Cardio Training
Aerobic
Elliptical
Walk
Jogging
Jump rope
Recumbent
Running
TreadmillThe above are just a few types of cardio training, activities that increase your target heartrate. Target heart rate you can start your fitness level and measure your progress in your training program. Begin slowly to 5 -10 minutes and work up to 20 -30 minutes a day while staying within your target heart rate. The American Heart Association, you must within 50% to 85% of your maximum heart rate. Your maximum heart rate is 220 minus your age (35 if you would be 220-35 = 185). If you're 35, so your target heart ratebetween 93 and 158 beats per minute.

Remember these are only approximations, and you should consult your medical professional before starting any cardiovascular exercise core muscles.
Fitness balls
Fitness ball and weights
Resistance Exercise
Weightlifting
Resistance MachinesAs your endurance you can build a program that exercises your core muscles. Several fitness ball will help you start a program core muscles. Use a fitnessonly ball while doing stomach exercises or weighted balls and hand weights to the use of all muscle groups to increase. Then you can add weights to your existing core muscle training.

Resistance exercise is a good way to increase your core muscle strength. Resistance exercise can be as simple as exercise bands and tubing, or as complex as resistance machines found in gyms.

Once again start slow and work when you are ready. Always leavedays between your core muscle training your muscles to heal. This will help prevent muscle injuries. Also always remember to warm up for the exercise of any kind and cool down after exercise. Not extend REMEMBER – Start slowly and work up!

Start now! Start slow! Healthy Living! Enjoy the first day of the rest of your life!

Fitness, Getting, Health, Program, Started