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  • What is Triathlon?
    A triathlon is a multi-sport endurance event that typically consists of three continuous and sequential activities; swimming, cycling and running, completed in this order. In between each activity is a transition, where the athlete changes from one activity to the next. Competitors race against each other and the clock with the goal of completing the entire course in the shortest possible time. Although a demanding sport that requires a good level of fitness, it attracts athletes of all ages and abilities from beginner to professional.
  • Common triathlon distances
    A triathlon could comprise of any combination of distances. Here are the common distances along with their alternative names. Go-Tri Entry level, low key events that are great for giving triathlon a go. These events usually have pool based swims (no need for a wetsuit) and cover short distances e.g. 200m swim, 10km cycle and 2.5km run. Super Sprint Similar in distance to Go-Tri these events also provide a great introduction to triathlon. The swim is likely to be 400m and may use open water (e.g. lake, sea, river). This will be followed by a 10km cycle and a 2.5km run. Sprint distance A popular starting point for many first-time triathletes that have a background in one or more of the disciplines. You’ll find beginners, professionals and everyone in between at these events. The swim is almost certainly held in open water, with a mass start. These starts can feel intimidating, but it is easy to miss the ‘washing machine’ by starting at the back. Distances are 750m swim, 20km cycle and 5km run. This distance can be full on with top triathletes going all out for the entire event. Standard distance (Olympic) At exactly twice the distance of a Sprint, this is the distance that debuted at the 2020 Summer Olympics in Sydney. These will be open water swims and can provide a more varied course to cover, due to the increased distances. Swims are 1500m followed by a 40km cycle, before ending in a 10km run. The increased distances result in a slightly lower intensity event than the Sprint. Half distance (Half Ironman, Middle distance, 70.3) So called as it is half the distance of Full triathlon, and not quite double the distance of a Standard distance. Swims are 1900m, 90km cycle and a 21.1km (half Marathon) run. These events take dedication and time to train for. These events are likely to have cut-off times at various locations with athletes being pulled from the race if the cut-off time is not met. Full distance (Ironman, Long course, Full distance, 140.6) The original triathlon format (San Diego, 1974) of 3.8km swim, 180km cycle and a 42.2km (Marathon) run to the finish line these events truly test both physical and mental strength. As with Half distance cut-off times will be in operation and training gets even more demanding. Many full distance triathletes have families and full time jobs, but expect sacrifices to be made in order to fit in an appropriate volume of training. The journey to the start line will need the support of your family as many hours will be spent training. As with everything in life the more you put into something the greater the reward.
  • Event selection
    If you are new to triathlon the following tips will help you have a great time and leaving you wanting more. These options may not be as relevant the more experienced, competitive and longer the race, as events become more limited. Play to your strengths Select a distance that compliments your level of experience and fitness. If you are worried about open water swimming, choose a pool based event. If you'd prefer not to cycle on open roads with traffic, choose an event on private grounds. If hills are your nemesis on the run, choose an event with a flat course. A bit of reasearch of the event routes and decrisptions will go a long way to selecting an event you'll enjoy. Keep it local Most events start early and there's a lot of equipement to take with you. Keeping it local will not only save accomodation/travel costs, but also mean an home cooked evening meal the night before, a better night sleep in your own bed and a breakfast of your choice in the morning. Transporting bikes usually involve a degree of assembly on arrival and added pressure of setting things up. A meaningful location Whether it's an area, a castle, a stately home or the like, choose and event that sounds interesting and enjoyable to swim, bike and run through. Being in interesting surroundings, even if the weather is poor, will add to the enjoyment of the event.
  • Considerations when choosing a coach
    Choosing the right coach is be a crucial factor in your success as an athlete. Here are some tips to help you choose the best coach for you: 1. Determine Your Goals: Start by determining your goals and what you want to achieve through coaching. This will help you find a coach who has experience and expertise in the areas you want to focus on. 2. Research and Check Credentials: Do your research and check the coach's credentials, certifications, and experience. Look for coaches who have a track record of success and have experience working with athletes at your level. 3. Schedule a Consultation: Schedule a consultation or trial session with the coach to get a sense of their coaching style, communication skills, and ability to connect with you as an athlete. This can help you determine if the coach is a good fit for you. 4. Consider Personality and Communication Style: Consider the coach's personality and communication style. A good coach should be someone who you feel comfortable working with and who communicates in a way that resonates with you. 5. Discuss Coaching Philosophy and Expectations: Discuss the coach's coaching philosophy and expectations to make sure they align with your goals and preferences. 6. Consider Logistics and Budget: Consider logistics such as location, scheduling, and cost. Choose a coach who can work with your schedule and who is affordable within your budget.
  • How much training is needed?
    The volume of training for different triathlon distances can vary based on your fitness level, training history, goals, and time available to train. Here are some general guidelines for the volume of training for each triathlon distance: Sprint Triathlon (750m swim, 20km bike, 5km run): Swim: 2-3 times per week, 600-1,500 meters per session Bike: 2-3 times per week, 60-90 minutes per session Run: 2-3 times per week, 20-60 minutes per session Olympic Triathlon (1.5km swim, 40km bike, 10km run): Swim: 2-3 times per week, 1,000-2,500 meters per session Bike: 2-3 times per week, 1-3 hours per session Run: 2-3 times per week, 30-120 minutes per session Half Ironman (1.9km swim, 90km bike, 21.1km run): Swim: 2-3 times per week, 1,000-3,000 meters per session Bike: 2-3 times per week, 1-4 hours per session Run: 3-4 times per week, 45-120 minutes per session Ironman (3.8km swim, 180km bike, 42.2km run): Swim: 3-4 times per week, 1,500-4,000 meters per session Bike: 2-3 times per week, 1-6 hours per session Run: 3-5 times per week, 1-3 hours per session It's important to note that these are general guidelines, and the volume of training you need will vary based on your fitness level and goals. Additionally, it's important to include rest days and recovery time in your training plan to avoid injury and burnout. Consulting with a coach can help you create a customized training plan that meets your needs and goals.
  • Why hire a coach?
    Hiring a coach can be beneficial for servieral reasons: 1. Personalized Training Plan: A triathlon coach can create a customized training plan for you based on your abilities, goals, and schedule. This can help you achieve your goals more efficiently and effectively. 2. Expertise and Guidance: A coach can offer guidance on technique, nutrition, race strategy, and recovery, drawing on their experience and knowledge of the sport. This can help you avoid common mistakes and maximize your performance. 3. Accountability: A coach can help keep you accountable for your training by tracking your progress, providing feedback, and adjusting your plan as needed. This can help you stay motivated and consistent in your training. 4. Injury Risk Reduction: A coach can help you reduce the risk of injury by monitoring your training load, identifying potential issues, and providing guidance on recovery and injury prevention exercises. 5. Race Preparation: A coach can help you prepare for races by creating a race-specific training plan, offering guidance on pacing and nutrition, and providing logistical advice. This can help you perform at your best on race day. 6. Motivation and Support: A coach can provide motivation and support when you're struggling or feeling discouraged. They can offer encouragement and help you stay focused on your goals. Overall, hiring a triathlon coach can help you achieve your goals, improve your performance, and stay motivated and accountable throughout your training.
  • What equipement is needed?
    The kit list for a triathlon can vary depending on the distance of the race and your personal preferences, but here are some essential items that you will need: Swim: Wetsuit (if the water is cold or required by the race) Goggles Swim cap (usually provided by the event) Triathlon-specific swim suit Bike: Bicycle Helmet Cycling shoes Socks Gloves Water bottles and cages Tube bag for nutrition Sunglasses Bike pump Spare inner tube, tire levers, and patch kit Multi-tool Bike computer or GPS watch Race belt Run: Running shoes Hat or visor Socks Race belt or bib holder Transition: Towel Transition mat Bag to carry all your gear Other: Sunscreen Body Glide or other lubricant to prevent chafing Energy gels or other nutrition supplements Watch or heart rate monitor Cash or credit card for emergencies ID and race registration confirmation Race licence/insurance It's important to note that some races have specific rules or restrictions on gear, so be sure to check the race website or pack for any guidelines or requirements.
  • Where to find triathlon events
    The following links provde a good starting place to finding a great triathlon event. British Triathlon UK Triathlon Find A Race Also search for your local triathlon club, as they may well hold their own event.
  • Glossary of TrainingPeaks metrics
    The following table provides a description of the most commonly used metrics in TrainingPeaks that allow progress to be monitored and future workouts created, as part of a training plan.
  • How to sync Garmin Connect with TrainingPeaks
    Garmin Connect autosync allows completed workouts and health data to automatically sync from Garmin into TrainingPeaks. Structured workouts created in TrainingPeaks will also automatically sync to your Garmin Connect calendar and onto your compatible Garmin device. For full details on how to set up autosync, click here.
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