Triathlon training is tough and grueling for even the strongest athletes. So it’s no surprise that a recent study revealed more than half of the triathletes monitored suffered an overuse injury during their course of training. While competing in triathlons is a great way to get fit, you are at risk for injury if you don’t pace yourself.
Here are a few tried and true training tips to help get the most out of your triathlon experience and help you safely cross the finish line:
Make a plan
- Select a competition/distance that is right for you
- Start your training gradually, begin with shorter distances and work up to longer ones with faster sprints and greater intensity
- Check out websites such as USA Triathlon to locate training groups or routes in your area
Consider a coach or training partner
- Enlist a coach to check or correct your technique at the start of your training to help prevent injuries later on down the road
- Have a friend or partner help to keep you on track with your goals
Eat properly
- Consume foods rich in nutritional content and high in complex carbohydrates
- Increase your intake closer to race time, and supplement with energy gels and sports drinks as needed
Choose proper equipment
- Research water temps to see if you need a wetsuit
- Make sure your bike chains and pedals are working properly, and don’t forget your helmet
- Wear comfortable training shoes, and avoid sporting a brand new pair that can lead to blisters
Finally, and most importantly, listen to your body. If you miss a training session, don’t try to overcompensate and go at it harder next time. Build rest days into your training schedule to relax and recuperate. Tendonitis, sprains and strains, knee and hip pain, and unfortunately fractures, are all too common in triathletes.
If you experience severe or persistent pain while training, contact us before a more serious injury can occur.
(Adapted from STOP Sports Injuries)
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