Marine Corps Base Hawaii -- Triathlons have increased in popularity in recent years. They can vary in distances and events but most involve a combination of swimming, running and biking.
Much more information is available about the sport, helping any beginner work toward becoming a champion.
Participating in triathlons is a great way to exercise, stay fit, challenge oneself and meet new people according to Beckie Page, personal trainer and assistant manager for Semper Fit Center gym. But before trying to bike 10 miles and swim out into the Pacific Ocean, follow these tips to help build muscles necessary to make it to the finish line.
“The first thing you should do is research triathlon training,” Page explained. “Schedule how many miles you should (run, bike, swim) a week and break it down. Look into diet, nutrition and what equipment you have and need.”
Beginners should ease into a program gradually. A person must be honest what level of activity they are at and not attempt to do advanced workouts according to http://www-scf.usc.edu. Avoid causing injury by not beginning with rigorous exercises when your normal activity level is working at a desk.
“Make sure to give plenty of time to prepare (before a triathlon),” Page explained. “You can join a running club, a triathlon club or bike club. People in these clubs are usually very knowledgeable about that one thing. They can give advice on techniques, form and even about nutrition. It’s good motivation.”
What you eat can be the difference between feeling sluggish and crampy during your workout or feeling refreshed and full of energy.
“Nutrition is important,” Page said. “What works for me might not work for you. I always refer my clients to log onto http://www.myfitnesspal.com or http://www.choosemyplate.gov. These are good to use when you don’t know what to eat or what portions to eat.”
Equipment holds an important role in training. The equipment can be the difference between being safe and getting injured. The proper running shoes, bike, helmet etcetera can help prevent injury.
“The first thing I would do before beginning to run is get a gait analysis,” Page said. “A gait analysis tells you how your foot hits the pavement. It tells you about your arch and what type of running shoe will work best. Like before, what running show works for me may not be the one for you.”
Beginners should train the same amount for each portion to guarantee equal effort in all sections.
“To begin training for the running portion, walk at a brisk pace and get used to the different climates,” Page said. “Here you have to worry about the heat and humidity. You shouldn’t train on a treadmill. It’ll be harder to acclimate to the heat, hills and wind because when you’re on a treadmill you are in air conditioning. You should build stamina by doing a run walk program. Run a certain amount of time or distance then walk, and so on.”
Everything should be done gradually. It’ll help your muscles prepare and build stamina. Riding a bike may seem simple but there are technicalities necessary to guarantee a safe ride.
“Before you begin biking you need to find a bike that fits you,” Page said. “You need to make sure you have the proper leg extension, proper seat. You need the bike fitted to you. You can start on a stationary bike to build stamina. Make sure to have a helmet and be smart.”
Swimming is usually the biggest challenge for new triathletes.
“Swimming is the hardest,” Page said. “If you don’t know how to swim I suggest you take swimming lessons. I wouldn’t learn from a buddy. It’s kind of like your dad teaching you to drive. You need someone who can teach you with fourth grade terms. You can start by swimming laps in a pool. A jog belt can help assist people who are afraid to swim in deep water. The belt helps keep you afloat. Once you feel ready you can try open water. You have to keep the climate in mind as well because you never know if the water is going to have crazy waves or be calm.”
Once you have been training in all three areas, you need to begin putting them together. The most important part of training is learning how to transition from one portion to another, according to http://www.acefitness.org.
“You just have to do your homework,” Page said. “Research is very important, especially when it comes to something that is very strenuous on your body.”
For information on upcoming triathlon events or for questions about training contact the Semper Fit office at 254-7597.