Triathlon training tips

Credit: WaterAid

Get ready for the transition

Often participants are worried about the transition stages of the race. Here are some quick tips to ensure fast and efficient changeovers on the day.

1. Be Calm. Go through the transition at the same intensity that you wish to maintain through the whole race.
2. It takes about one minute to put socks on after the swim, which can lose you valuable places. Practice running without socks in training and on the race day put talc or Vaseline in your shoes to reduce rubbing.
3. Practice your changeovers before the race. Ensure you know exactly where your bike is located in the transition area and which direction you are going after each discipline.
4. In the last ten minutes of the swim and bike, mentally rehearse the transition. This will ensure a smoother changeover when you get there.
5. If you are using shoes and cleats on the cycle then try to leave your shoes clipped into your bike. This technique may take time to acquire so make sure you practice in advance.

Swimming to cycling

Set up your bike by making sure it is in a suitable starting gear before the start of the race. Getting your wetsuit off can be difficult, here's how you can save valuable transition time:

1. Find and pull zip cord
2. Grab neck and pull over one shoulder and arm, then repeat on other side
3. Pull suit down to waist
4. Take goggles and hat off, hold them in your hand
5. On arrival at bike drop goggles and hat, then pull suit down over knees
6. Place one foot on excess suit and pull up hard with other knee
7. Repeat for other leg, if suit gets stuck over ankles use fingers

Baby oil will further speed up the change, get someone to apply it liberally on the lower leg of your suit before entering the water, this will help it peel off. It is also worth covering your lower arms and neck to help prevent the suit rubbing your skin. But please note that petroleum jelly can damage neoprene suits.

Cycling to running

• Ease down at the end of the bike ride. Free wheel on any downhill sections and allow your legs to recover before the run.
• Stand on your pedals a few times throughout the cycle to stretch out your legs, hips and back. - Don't worry if you lose a few seconds doing this, you will make them up in the run!

Training diary

It makes perfect sense for triathletes to keep a training diary and log their results. With three disciplines to train for there is a lot to fit in so some organisation is needed to ensure you do enough training to enjoy your race!

Charting your training session, the distance, pace, type of course, and other key factors gives you a much-needed perspective. With a training log, you can objectively trace your progress and detect errors and it's great for motivation when you finally see the results pay off!

If you're looking for help in setting up your training schedule, entrants to the Michelob ULTRA London Triathlon can purchase an interactive training program tailor-made for each individual from trainsmart.

Coaching

For those of you looking for an opportunity to improve your skills and meet up with other first time triathletes, the London Triathlon are organising a Training Day at Bradfield College near Reading on Saturday 30 June. Spaces are filling fast, visit the website to find out more.

And if you're looking for open water swimming practice there are two organised training days in July. You can find more details on the London Traithlon website. Again spaces are filling fast, so book soon!

If you just want to practice open water swimming, there are two very good venues near London; Heron lake and Liquid Leisure, Datchet. You should be prepared for early morning sessions at the weekend as the lakes turn into water-skiing parks after 9am!

Equipment

There are a few essential items that you will need to buy or hire before the London Triathlon. For more details visit the official London Triathlon website.