Download Youth Training Tips
Youth Training Tips
Always put safety first.
A child’s safety should always be the highest priority. A safe bike, a good pair of running shoes and a helmet that fits properly are all important items for youth triathletes. Adult supervision during training is also important.
Start short; go long.
Begin training with runs, swims and rides that are shorter than the final course in which you plan to participate. Try a six-week training program that gradually increases the distance in all three disciplines.
Hydrate, hydrate and ... hydrate.
Athletes, regardless of age, should drink water throughout the day to stay hydrated and drink lightly sweetened sports drinks during exercise. Drinking milk and juice is also encouraged.
Nutrients - spread the wealth around.
Young athletes should take in a wide variety of nutrients. Whole-grain carbohydrates provide the main energy source for exercise, but athletes also need protein from lean meats and dairy products and small amounts of fats from nuts and olive oil. Eating healthy snacks throughout the day is a great way to keep energy levels stable.
More is not always better.
Youth athletes should take one day off each week during training, according to the USA Triathlon. It is also a good idea to reserve some days for less-intensive training and take off the day before the triathlon.
Don’t forget transition practice.
Transitioning between events is an often underestimated part of triathlon training. Youth athletes should include swim-to-bike transitions and bike-to-run transitions as part of their regular training regimen. It will familiarize them with how it feels to run with fatigued legs after being on a bike and how it feels to bike after swimming.
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Download Adult Training Tips
Adult Training Tips
Always put safety first.
Train in a safe location and with a partner or group whenever possible. Always be aware of your surroundings and don’t take chances just for the sake of training.
Go long .... gradually.
Begin training with runs, swims and rides that are shorter than the final course in which you plan to participate. Be careful not to increase your minutes/miles by more than 10 percent per week. This decreases your chance for injury.
To push or not to push.
Pay attention to your body. If you feel run-down at the beginning of your routine, don’t push yourself. Sometimes an unscheduled light workout is appropriate. Pushing yourself when your body says “no” can only lead to more fatigue, injuries and/or illness.
When to go beyond.
As you become more comfortable with training, do a few swims, bike and runs that are over the distance needed for the triathlon. This will give you more confidence during the real competition.
You are what you eat ... and drink.
During your training, eat a healthy, well-balanced diet that includes whole-grain carbohydrates for energy, lean protein from meat and dairy for muscle recovery and healthy fats from nuts and avocados. Also, stay hydrated. Drink water throughout the day. Drink lightly sweetened sports drinks during workouts.
No end-of-training cramming sessions.
Don’t train hard the last two weeks before the race. Get plenty of sleep several nights before (although you should always be doing this). Stay consistent with your diet the last two weeks. There is no need to carbo-load the night before the competition. If you have been eating properly during training and not starving yourself, you should have plenty of energy reserves.
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