{"id":43259,"date":"2021-10-20T03:00:00","date_gmt":"2021-10-20T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/triathlon\/"},"modified":"2021-10-20T03:00:00","modified_gmt":"2021-10-20T01:00:00","slug":"triathlon","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/discover\/triathlon\/","title":{"rendered":"How to train for a triathlon"},"content":{"rendered":"\n

Consisting of three, grueling rounds stretched over the course of several miles, a triathlon<\/strong> is considered by many to be the ultimate fitness triple-threat.<\/strong> But that doesn\u2019t mean it can\u2019t be conquered. This is how to do it. <\/span><\/p>\n\n\n\n

A triathlon is made up of a swimming<\/a><\/span>, running<\/a><\/span> and cycling<\/a><\/span> segment. Your training plan should reflect that, starting 8-12 weeks before the event.<\/strong><\/p>\n\n\n\n

Alternate<\/strong> between focus sessions (where you work on each exercise separately) and combination<\/strong> sessions (where you practice one after the other, as you would on the big day).<\/p>\n\n\n\n

Running blog Map My Run recommends<\/a><\/u> that you split these between four to six hours every week over five days (allotting just over one hour per session). In the early stages, assign the first three sessions to separate exercises – one for cycling, one for swimming and one for running. Make your fourth a combination session and your fifth an extra session on the sport you\u2019re least comfortable with. The closer you get to the big event, the more combination workouts you should do, so that your body can adapt to the triathlon framework.<\/p>\n\n\n\n

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Training tips for each triathlon exercise<\/h2>\n\n\n\n

Swimming<\/h3>\n\n\n\n

You don\u2019t need to stick to a specific type of swim to excel in a triathlon – your strength is more important than your style.<\/p>\n\n\n\n

With this in mind, focus on obtaining an even, powerful stroke<\/strong> in the water. Sports site Active recommends<\/a><\/u> the \u2018one-arm drill\u2019. Swim for 25 yards with only your left arm followed by 25 yards with your right, then swim for 50 with both. This will help you achieve equal strength in both arms<\/strong>, ensuring that one doesn\u2019t tire before the other and that you can swim for longer.<\/p>\n\n\n\n

\"evo<\/a><\/figure>\n\n\n\n

Running<\/h3>\n\n\n\n

Even the most seasoned runners can struggle in a triathlon<\/strong> if they don\u2019t factor it into their training regime, as this portion of the event usually comes towards the end (after you\u2019ve swam and cycled). Wherever possible, add a quick 10-15 minute run after other exercises, to build on your multi-sport endurance and keep your cardio levels high. If you\u2019re a weaker runner, pack in plenty of runs before the triathlon where you focus on alternating your speed – run for five minutes, walk for one, jog for four and repeat. This will help you to get stronger faster.<\/strong><\/p>\n\n\n\n

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Cycling<\/h3>\n\n\n\n

Cycling doesn\u2019t require as much of your physical attention as the other sports in the triathlon, so your \u2018training\u2019 is more a matter of getting used to it. Take your bike to the park or your local nature trail, or enjoy a quick spin class at your local EVO fitness studio<\/a><\/span>. Ensure that during these sessions, you practice braking quickly and can maintain a good balance in the saddle<\/strong>, so that no matter what appears on the road, you\u2019re prepared.<\/p>\n\n\n\n

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We\u2019ve got your back<\/h2>\n\n\n\n

Not sure where to start? Book a session<\/a><\/u> with one of our EVO personal trainers, who can put you on the track to victory. Good luck! We know you\u2019ll do great.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"

It\u2019s considered one of the ultimate challenges in fitness. Are you looking for tips on how to start? Find out how to train for a triathlon.<\/p>\n","protected":false},"author":4,"featured_media":43260,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Training tips: how to get in shape for a triathlon | EVO fitness","_seopress_titles_desc":"It\u2019s considered one of the ultimate challenges in fitness. Are you looking for tips on how to start? Find out how to train for a triathlon.","_seopress_robots_index":"","footnotes":""},"categories":[20],"tags":[188,194,198,573],"class_list":["post-43259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-discover","tag-cycling","tag-running","tag-swimming","tag-triathlon"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43259","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43259"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43259\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43260"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}