Jump to Main ContentJump to Primary Navigation
Top

10 Lifestyle Tips for Triathlons

21.jpg

OK, so you've signed up for your event and you’re excited. Now you can focus on your training.

Every event you enter will have to find it’s place in what’s likely to be an already busy routine so, whether you’re aiming to get a great time or just get to the finish line, it’s vital to be organised. Here are 10 top tips to help you fit your event seamlessly into your life and ensure great results all round.

1) Planning

Your best result will not be achieved by hoping for the best with your training. Take some time to look at your schedule leading up to the event and either download or design a programme of progressive training that will see you arrive at the start line in great shape. When choosing a plan, build in some wiggle room that allows you to accommodate busy work weeks, family commitments or unforeseen hiccups like colds or minor injury while still leaving time to get your fitness to where you want it to be.

2) Be realistic

If you currently train for 3 hours a week it’s unlikely you can suddenly ramp this up to 5 or ten hours week. Think about how much time you’d like to spend training each week, temper this with what you can fit into your schedule and where you are with your current level of fitness, and settle on a plan that will challenge you and guarantee progress without leaving you feeling overwhelmed.

3) Be specific

When plotting your training schedule make sure that every session has a clear purpose. Not many people have time for aimless exercise so target every session towards making improvements in your speed, stamina, strength, stability or flexibility.

4) Strive for balance

You may be excited about your event but not everyone will be quite so enthusiastic. Training is important but always be aware of how it might impact on family, friends and colleagues, and aim to keep everyone on side. A great result in your chosen event will be fantastic but not so satisfying if you’ve lost friends along the way. You’ll enjoy the whole experience a lot more if you maintain a sense of balance in your life.

5) Get kitted out

Every event requires some element of kit so you’ll need to list what you need and set a budget for anything new or any upgrades. There are different price points on everything from shorts and trainers to wetsuits and bikes so plan what you’re buying carefully and always do your research to ensure you invest wisely. There’s often a gap between what you need and what you’d like, so be selective and don’t overspend unnecessarily.

6) Be flexible

It’s great to have a plan for training but, given how busy life is and the fact that some of your training will depend on things like the weather and gym opening hours, it pays to be flexible. If the weather suddenly cheers up, make sure you grab the moment to get outside for a longer run or bike ride. A change of domestic plans at the weekend may give you the extra time you need to travel for an open water swim. A family or social visit may present the opportunity to train in some different terrain. Seize these moments when you can. It’s important to follow a schedule but sometimes the best training sessions are those that are impromptu and a bit different.

7) Recovery is part of the process

Just because training is good does not mean that more training is always better. Between sessions is when your body adapts, recovers and grows stronger, so plan your recovery days and enjoy them.

8) Prioritise sleep

With a busy life and a focused training schedule you’ll need to get the appropriate amount of quality sleep for you. This will require some planning, particularly as research suggests that a consistent bedtime and wake up time every night of the week is the most successful approach. It’s worth the effort though as good sleep will help you recover well, train effectively as well as having good energy to complete all your daily tasks.

9) Drink up

Whatever your event, good hydration is your friend. Make sure you quickly get into the habit of drinking water regularly every day as well as establishing your optimum pre- and post-event hydration strategies.

10) Fuel up

To train well and recover quickly you need to focus on a regular intake of quality fuel. Aim to combine complex carbohydrates with lean protein and include plenty of fresh vegetables, salad and fruit with your meals and snacks. It helps to keep a food diary for a few days to see exactly what you’re eating now and how this makes you feel, and then you can experiment with some alternative options and gradually build up a picture of the healthy eating routine that produces the best results for you.

The Tonic is a partner of Human Race Events, working with ShortList for the 2014 Tri Challenge. See humanrace.co.uk and the-tonic.

Comments

More

Whatever happened to the FA Cup Final song?

Time for the 80s and 90s staple to make a comeback

by Tom Victor
27 Apr 2017

Barton makes valid points, but that doesn’t mean his ban is wrong

The situation is more nuanced than some claim

by Tom Victor
26 Apr 2017

It's exactly 19 years since the most disastrous own goal of all time

As if we needed an excuse to look back at this blockbuster

by Matt Tate
25 Apr 2017

Introducing the world's most blatant handball courtesy of Preston

You are not the goalkeeper. Repeat, you are not the goalkeeper

by Gary Ogden
25 Apr 2017

This is the goal that every centre-back dreams of scoring

All that defending, all that discipline, worth it for this moment alone

by Dave Fawbert
24 Apr 2017

Incredible snooker trick shot wows the Crucible

Can't stop watching

by Matt Tate
21 Apr 2017

Martin O'Neill, a naked right-back & the one of the worst tackles ever

"The technique and distance covered would surely have qualified for the long jump at the Olympics"

by Phil Catchpole
21 Apr 2017

Tennis match hilariously interrupted by a couple having very loud sex

"IT CAN'T BE THAT GOOD"

by Matt Tate
20 Apr 2017

How to run a marathon even if you're useless at sport

Out of breath after climbing the stairs? Don't worry, you can still do it

by Dave Fawbert
19 Apr 2017

Harry Redknapp's Greatest Video Moments

'Arry's finest moments of magic in front of the camera

by Dave Fawbert
18 Apr 2017