Together with some of our ambassadors, we are going to launch "Triathlon Thursday." This means that every Thursday we will publish an engaging blog about triathlon. We want to help you get even more out of your performance, or just offer a fun piece to read.
Over the next six weeks, Tim van de Hemel and Bart Cooymans will accompany you with several informative blogs about triathlon. We will start with a general blog discussing the three parts, and then we will go deeper into each specific part of triathlon.
We wish you much reading pleasure and Boost Your Energy!!!
Triathlon: A challenging combination of running, cycling and swimming
Triathlon is a unique and challenging sport that requires a combination of three different disciplines: running, cycling and swimming. It is a popular sport among athletes who are looking for a challenge and want to prove their worth. Whether you are an experienced triathlete or just starting out in this sport, it is important to know how to prepare and perform at your best.
Over the next few weeks we will take you through the various components that make up this sport. If you want to read more anyway check out previous blogs on stomach issues in a triathlon and carbohydrate stacking for an ironman or check out our Ironman page
A good goal is the foundation for a successful triathlon. Often goals are focused on outcome or achievement, this can be to participate & complete a certain race, win a certain race, achieve a certain time.
What is much more helpful is setting up what are called process goals. These are goals that are actually the steps to achieving your performance or outcome goal. From there, you can begin to set up a training program.
For example: you want an Ironman (3.86km open water swim - 180km bike - 42,195m run) within 10 hours. You can then estimate how long your swim, bike and run should take to achieve this (for example, by looking at results from previous years and determining what split times other participants who finished around your finish time achieved. Then you can start calculating back what it takes to achieve that time. This can be done very precisely by making a calculation of for example the power it takes to ride a certain time on that course, you can also choose to start from the average speed that was ridden to give you an idea of what you should be able to do.
Depending on your own ambition, knowledge and abilities consider enlisting help to prepare properly. After all, a good training program is tailored to where you start now and look at the requirements of the performance you want to achieve. In short, you start with some testing to then set up the workouts properly. You do that build up of training in different phases with eventually the peak during your main goal. The bigger the difference between your initial situation (0 measurement from testing) and the requirements of your goal, the longer you need to prepare yourself.
Tip: If your main goal is further than 5 to 6 months in the future, feel free to set an intermediate goal (achievement or result) in addition to the process goals to give you extra motivation in the shorter term. These can also be test races similar to your ultimate main goal.
As you know by now, running, cycling and swimming are the three main disciplines of a triathlon and each requires specific technique and training. Suppose you are a strong runner, then it is very nice that you can set a fast time in a single running race, but this does not guarantee the triathlon. After all, running is the last leg and if you start there too tired, because the swimming and biking took almost all your energy, you will not perform nearly as well during that leg. So it is important to start training specifically, in the case of running you can do this by, for example, doing a running workout shortly after a cycling workout, preferably a cycling and running workout in which you also add specific race intensity. This way, what you do in training is much like what you will encounter in the race, after all, that is exactly what you want to train your body for.
Note: in addition to these intense sessions, make sure to do plenty of gentle training. You cannot always just train hard; indeed, the bulk of your workouts should be gentle (below the aerobic threshold).
Nutrition also plays an important role in triathlon. It is important to get enough energy and nutrients so that you have enough reserves to perform during the race. This requires a lot of planning and preparation, and it is important to know what works best for you. It is also advisable to practice with different nutrition tactics so you know what works best for you during the race.
During a race you mainly use a mix of fats and carbohydrates, the latter unfortunately is a precious fuel of which we cannot store enough in our bodies to complete an Ironman without eating/drinking along the way. Think of it as a bucket where at the top there is an influx (carbohydrate intake) and at the bottom it is leaking, this is your burn. The higher the intensity is for you, the greater this outflow.
In conclusion, triathlon is a unique and challenging sport that requires you to prepare physically and mentally. Whether you're an experienced triathlete or just starting out in this sport, it's good to know how to prepare and perform at your best. By training with focus, finding the right balance between the three disciplines and applying the right nutrition tactics, you can confidently meet the challenge that is a triathlon!
If you have a fun question for Bart and Tim, send it in the message below after 6 weeks all questions will be answered and the best one will get a free BYE! Sports nutrition package. If you want to subscribe to our newsletter and never miss a blog sign up below.
Are you looking for the ultimate preparation for a triathlon or would you like to receive a personalized training program? Then take a look at the Cooymans performance website . or follow both men on social media Bart Cooymans and Tim van de HemelEnd