Easy Tips for Triathletes

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1. Pick the right race
There are 3 main types of triathlon based on distance

a. Sprint-tri
• A 750-meter (0.47-mile) swim, 20-kilometer (12-mile) bike, and 5-kilometer (3.1-mile) run.
b. Olympic tri
• A 1.5-kilometer (0.93-mile) swim, 40-kilometer (25-mile) bike, and 10-kilometer (6.2-mile) run.
c. Ultra
• A 3.8-kilometer (2.4-mile) swim, 180.2-kilometer (112.0-mile) bike, and a 42.2-kilometer (26.2-mile) run.

If you are a first timer, it is better if you start to a shorter race.

2. Spend on gear
Your most basic need is a tri suit, your gear is not about fashion it’s all about function. You also need helmet, running shoes, bike and water belt.

3. Plan your workout
Plan a training time that balance your family and work time and then stick to your goals.

4. Work your weakness
Basically in the 3 sports of triathlon there is one sport that you’re weaker at. So, it’s better to train hard in parts that you don’t like as much.

5. Practice Bricking
Bricking means doing 2 of the sport again2x just like you will do in the race.

6. Master swimming
Some hard obstacles for most new triathletes is the swim portion which is the beginning of the race. As it can be quiet intimidating since you will be in the water with over 100 people.

7. Hydrate yourself
Drink more water to replace your sweat and it adds vitamins, nutrients, sugar and electrolytes to keep you going.…

Categories: Guide

Top 5 Nutrition Tips for Triathletes

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It is understandable that you will be hungry after putting your body some much stress, so it is just so easy to eat back than to burn. But, eating for triathlon is not just about quantity. Because, when and what you eat plays a big role on your performance during the race day. Proper nutrition is the key for having a good race day experience.

Here are top eating tips to have the best race day possible:

Carb Up
You don’t need many carbs as if you were completing something like a marathon, but according to Sambal, it is recommended to take 200 extra calories worth of carbs for each, 2 days before the race to give you extra energy.

Breakfast
This is the most important meal of the day, before the race your breakfast should be rich in carbs but not high in fiber or fat. Choose a food that have worked well in past for you. It is necessary to have breakfast on the day before the race and then you can continue eating throughout the rest of the day.

Dinner Done
Your dinner should be at 5:30pm or 6 pm, as you will have enough time to digest your food before bedtime. Your meal should be low in fiber and fat, rich in carbs and moderate in protein.

Rise and Eat
You should eat something that is low in fiber, but most importantly choose foods that have worked well for you during training. It is better to eat 2 hours before the start of the race. Also, be sure that you are dehydrated.

Fuel in the finish line
Rehydrate yourself and get some electrolytes or sports drink/coconut water, if you can’t take food right away.…

Categories: Guide

Triathlon has True Gender Equality

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Triathlon sport is for people who feel 1 sport is not enough. This consist of continuous movement of swimming, biking and running which the winner will be the fastest time across all three that includes the removal of wetsuit and getting on and off the bike.

It was 2013 when British Triathlon reported that one third of its member was female and in the London Triathlon competition 28% were female.

The only gender inequality in triathlon is the cap on professional competitors for the Ironman World Championship in Kona. For there are more allocated slots for men than women for this event, 35 for women and 50 for men. Despite for opposition, the Ironman organizers remain this rule.

However, it is worth remembering that women can demonstrate equality with men. As triathlon is a sport where they held the same respect as male counterparts.…

Categories: Guide

A Triathlon Training Beginner’s Guide

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Triathlon is consist of swimming, biking and running, each sport is quite easy for you to do, but it will be a challenge if you do them all together.

As beginner there are a lot of things you think about aside from that it is intimidating, you think about your equipment for triathlon, gear and also training.

Registering for a Triathlon event is only half of your battle, but as long you trained and prepared well, you will be comfortable as the race day approaches.

Joining a Triathlon group or club is great for a beginner where you can be with others that is new as you and support one other.

Here are some of the tips for beginners:

Gearing Up
Having the best and right equipment for the Triathlon sport will not only help your performance but also it makes you comfortable and put your mind at ease.
Though each athlete has variety of choices in terms of equipment and attires. Some coaches and experts recommendation about good stores often helps you decide. Also, coaches recommend you to train with the gear you plan to race in to practice and be comfortable with it.

Getting Started
When you are competing, it is best to ask advices to those experienced playing or competed the sport or who has been a triathlon coach and a member of a Triathlon group or club.
Also, you need to train first to your weakest sport among the 3 (swimming, biking, running).

Swimming
The best stroke for a triathlon is freestyle because it is easy for you to move faster in open water. Practicing a variety of drills helps your breathing, improve your stoke, strength and endurance and also your kick and leg strength.

Biking
Biking maybe easy but it will be a nerve racking if it’s your first time to bike in a competition. The first step is getting accustomed with your gear and bike. Practicing your gear if it will be easy to pedal and being comfortable with your bike brakes.
Clipless pedals are more preferable for triathlon as it allows you to waste less energy. Clipping is not easy but with practice it will be easy for you when the race comes.

Running
A few miles might be easy, but you will already be exhausted by biking and swimming so it can be a lot challenging to keep your legs moving. But, with enough time of training, the run can help you keep up the wasted time during the other portion of the race. It is important that you practice yourself transitioning one sport to the next to make it easier for you to prepare what is the exactly the feeling doing the 3 sport before the race.

Race Day

If you followed your training plan, you will be prepared on the race day.
1. Get to the race area/place early – being late to the race makes you stress, so avoid it and be prepared.
2. Check your bike tires. Be sure they’re pumped within the pounds per square inch range recommended for your specific tires. Also, flat or low tires don’t roll fast. If you need help, ask someone around you who is experienced, or someone working the race.
3. Take the warm-up swim. If you didn’t visit the race site for a test swim beforehand and are offered the opportunity jump in and warm up pre-race, definitely get in. This will help you get accustomed to the water temperature and loosen up.
4. Let the alphas go first. The last thing you need is people swimming over you. So, start slow and get your breathing rhythm set, then build pace if you’re feeling good.
5. Have your bike in a moderate to low gear – It is better to start with low gear and high cadence to set your legs up for the rest of the bike portion.
6. Stick to short, quick run strides. This will save a lot of energy on your run.
7. Think positive. – Keep your thought positive as possible.
8. Have fun – Enjoy every second of the race especially if it’s your first triathlon race and heads up to your goal which is to finish the race.

Finish line
With the support of your family, friends, team and coach it helps you feel motivated to finish the race and if you finish it? It means you have reached your goal.…

Categories: Guide