Training

Top 20 Training Tips from Bill Black and theTriLife.com

1. Train with a Plan – with long and short-term goals, that are both challenging and achievable. These will help you keep focused and motivated throughout training and racing season.

2. Train consistently – daily – weekly and monthly.

3. Have one REST day per week – and one Recovery week per month.

4. Balance your training with your lifestyle of family, friends and work commitments.

5. Listen to your body - if tired or muscles ache – pay attention to what the body is telling you – to “please back off a little“ and let me recover.

6. Use lunch hours to work out in the local gym or pools.

7. Use the weekends for the longer bike and run work out sessions.

8. Try and join a local triathlon club – or find a qualified triathlon coach to help you progress your training correctly.

9. In training – try to cover at least each sport distance in your chosen race- to give you confidence in your ability for the race itself.

Equipment

10. Try or hire a wetsuit before you buy one. The race organiser usually provides swim caps. Goggles need to be comfortable to wear and have a good range of vision, in various light conditions. i.e., dark early mornings – moderate sunshine or bright sunshine.

11. Initially use your existing bike – it could be a mountain bike ( MTB ) or a road bike, before you buy a racing bike.

12. Visit the local bike shop to check that your bike is road worthy and safe – plus that it is set up correctly for your size.

13. Helmets – are compulsory so buy one and ALWAYS wear one.

14. Invest in a good pair of running shoes - they do not need to be the most expensive pair in the shop. Change them regularly after so many running miles, as this will help you protect you from injuries.

15. Heart rate monitor. These help you train at the right pace/s. Again they do not have to be too expensive, just easy to operate, read and set.

Refuelling

16. In training and racing there are 3 times you need to refuel with nutrition and hydration a)  before training/racing b) during the training /racing and c) after training and racing. This aids and quickens up recovery. Use mainly carbohydrates in solid or liquid form.

Racing

17. Arrive early with plenty of time to set up your equipment in the Transition area/s. Recce all the entrances and exits from the start of the swim – to the exit of the swim to T1.  Know exactly where you are racked in transition, taking note of useful landmarks to help you.

18. Know the exit route for your bike to the mounting line and also the reverse when you return from the bike.

19. Always rack the bike first and then take off your helmet. THIS IS A RULE – failure to do so will get you a penalty! and we don’t want one of those now do we ? Then from the racking position of your bike to the run exit and the finish.

20. Start all three sports steadily and then build up your pace as the section progresses. Always working within your ability and experience.

Enjoy the triathlon training and race journey – all the very best for the coming season.

Bill Black