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PREPARING FOR A A triathlon is a race that includes swimming, biking and running. Training for a triathlon needs to include conditioning in all three areas, however training sessions for a triathlete are not exactly like those done by swimmers, cyclists or runners individually. Swim Those who are new to competitive swimming should take lessons to develop a smooth, efficient stroke. With efficiency will come speed. Triathletes also must also get comfortable swimming in open water–so that means choppy water, without underwater markers for navigation. Practice swimming in open water as often as possible and practice staying on course. “Sighting” the course buoys is necessary to stay on track and preventing swimming farther than you need. Always swim safely and that means with a buddy. Bike This is the longest leg of the race so time in the saddle is very important. To improve cycling skills you will want to be comfortable on you seat in an efficient, aerodynamic position. It is highly recommended to get a professional bike fitting. On your bike practice pushing a moderate gear and hold a cadence of about 90 revolutions per minute (rpm). This will save your running legs! Run This is the most common discipline for injury, so always listen to your body and focus on the quality, not quantity, when it comes to your training runs. Hill running will help build running speed and prevent injuries. Make sure, if you are not already conditioned to run the distance, train for the distance before introducing speed training into your program. Bricks “Bricks” are workouts that practice transitions between two of the disciplines. Bike-to-run bricks are especially important because your legs can feel as though they’ve turned to concrete blocks when you get off your bike and try to run. Schedule at least one bike-to-run brick each week while training. This will help you get your body used to making the transition. Recovery Allow your body enough recovery time before each event. Training will make you slow, tired and more prone to injury without a recovery period. Have one day of complete rest per week to give your body a chance to recover. Every three to four weeks, cut your overall training intensity and volume in half. This “Recovery week” gives your mind and body a chance to rest and absorb all of the hard training you’ve done over the past month.

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htp:/w w.usatriathlon.org/ www.HaveFunBiking.com

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