﻿Triathlons might be intimidating to participate in. At the mere mention of one,
pictures of genetically perfect athletes flying through race portions at such a blazing pace that
they become hazy flash before our eyes. The good news is that you don't have to be a genetic freak
in order to be able to complete your very first triathlon. A sprint distance triathlon consists of
a 400-600m swim, a 12.4-mile bike ride, and a 5k run, and it is one of the fastest-growing sports
in North America, with participation increasing by the year. The first sprint distance triathlon
can be completed in approximately 3 months of training, and it turns out that triathlons aren't
quite as scary as they appear on the surface. Welcome to Triathlon Global Insights,
the motivation channel for all triathletes. You may subscribe to our channel and click
the notification bell icon to stay updated on the latest news in the triathlon world.
We keep you updated on triathlon news, incredible races, training tips,
and information about pro athletes. 1. Keep an eye on the macronutrients-
Carbohydrates are your primary source of energy during rigorous workouts, whereas protein
is what your muscles need to recuperate. A typical rule of thumb is to ingest 3-8 grams of
carbohydrates per kilogram of body weight, 1.5-1.8 grams of protein per kilogram of body weight,
and 1 gram of fat per kilogram of body weight when training for one to five hours per day.
NOTE: Depending on the intensity and duration of your training, you should gradually increase
or decrease your carbohydrate consumption. 2. Take a Sip- Develop the practice of drinking
multiple glasses of water during your daily routine, and consume a sports drink while training
to help replenish important carbohydrates, sodium, and electrolytes that are lost during exercise.
3. Relax In the Water- Swimming is something everyone is afraid of. When you're in the water,
waiting for the race to start, it's easy to get fired up, stressed, and focused on the race. The
swim is always the most feared leg for beginner triathletes. Relax. Keep it loose and don't go too
hard at first. Keep your cool and move at your own pace, one that is both rapid and long-lasting.
People often freeze and panic during a swim. If you ever feel pressured, panicked, or fatigued,
stop, tread water, if necessary, and take slow breaths until you feel calm.
4. Get your work organized- Training for triathlons requires a great deal of planning
and organization. You will be training for three separate sports at the same time,
so there will be no time for a squandered workout. Some suggestions for keeping yourself
motivated and making the ongoing training a little more bearable are included below.
5. Which foods to eat- Make a fist with your hand. That's roughly the size of the meal you'll require
before and after your workout. As a result, consider it an appetizer rather than a meal.
A healthy diet should include carbs as well as some protein, according to Leslie Bonci,
head of sports nutrition at the University of Pittsburgh Medical Centre and a qualified
specialist in sports dietetics. As a post-workout snack, the classic peanut butter sandwich is
a terrific choice to consider. Half of the sandwich should be consumed one hour before
and the other half should be consumed immediately after your run. Low-fat chocolate milk also works
exceptionally well. Try some of these recipes for some nutritious post-workout nourishment.
6. When should you eat?- According to Ms. Bonci, one of the most common mistakes that beginning
athletes make is skipping meals completely before exercising, resulting in a lack of
nutrition to keep them going. Consider eating an hour before your run to provide you with energy
while not upsetting your tummy. It's important to consume food within 15 minutes of finishing
your workout to help your body re-synthesize muscle glycogen and recover more quickly.
It may also be beneficial in preventing or alleviating delayed-onset muscular pain.
7. Your post-workout snack should not be considered a meal replacement. Maintain your
daily regimen of breakfast, lunch, and dinner, but include a pre-and post-exercise snack as well.
That entails consuming food at least five times every day. "When people engage in
physical activity, anything less than three meals a day will not be sufficient," adds Ms. Bonci.
8. Listen carefully to instructions- Pre-race meetings are generally optional at running races,
but triathlons require that you pay attention to any instructions given before the race.
Briefings nearly always take place just before the start of the race. Keep an ear out for any
last-minute course directions, as well as any potential risks in the water or on the road. This
is also where the director will announce whether or not the swim is permitted with a wetsuit on.
9. Observe the Instructional Plan- A triathlon training program can be quite beneficial
in getting you ready to compete in your first triathlon race. A training program,
in addition to physically preparing you for a race, serves as a road map, indicating where
you should begin your training and how you should finish, depending on your current fitness level.
The fact is that it's far easier to concentrate on a 30-minute workout you have to perform today than
it is to think about the triathlon you have to complete in 90 days' time. An effective training
plan not only makes things less daunting but also guides you from your current fitness level
all the way to the top of the fitness ladder. 10. Prioritize rest! - Your body will need to
handle stress, recovery, and whatever life throws at you after a tough workout. The truth is,
you need more sleep than you can imagine. After analyzing triathletes, Kenya runners,
and high functioning athletes, even a relaxing day is physically demanding. Sleep allows your body
to reset your nervous system, rest, and heal so you can train at your best the next day.
That ends our video for today! We do hope that we were able to point out
the 10 most important things you should know before training for a triathlon.
Thank you for watching and staying with me up to the end! You may like, subscribe, and press the
notification bell so that you'll be updated on my next upload! Take care, everyone, Bye!