How to Build Stamina for a Triathlon
A triathlon is no joke. It is an intense test set of activities based on stamina, strength and skill. Stamina basically refers to the amount of energy your body commands. For a triathlon, it is highly essential to you have a well built stamina, or else to build stamina to take over the staggering swim, run and bike portions of a triathlon race.
Stamina does not mean energy and effort alone expended on your part, but the consistency with which you can sustain and maintain this effort. Here are some tips on how to build stamina with a triathlon particularly in mind.
Build a Base
By building a base, we here we mean that before jump starting triathlon training, the first step should be to build a cardiovascular, endurance and muscular strength base. This basically entails regularly running, swimming and biking for a period of at least 6 months sp that your body can adapt to the routine. This is also an effective way to prevent injuries pertaining to the muscles, tendons and the joints.
While building a base two factors are essential to be considered. Firstly, make sure you do not increase or intensify activity over a 10 percent mark in subsequent weeks of training. Secondly, it is important to reserve a week in a month as rest week, and give your muscles a chance to recover and grow stronger.
Once you have established a base, start practicing swimming, biking and running as a part of your training routines. The amount of times you perform a certain activity in a workout is directly dependant on the length of the triathlon. For shorter triathlon two workouts for each sport during the week shall suffice. For longer triathlons a higher number of workouts for each sport may be required, depending on the distance to be covered in the triathlon.
Choose a Workout of the Week
One of the best ways to build stamina for a triathlon is to single out one of the three sports and practice it for an extended period of time once a week. One week you may choose to do so with running, while another week it can be swimming and following that week you could give biking a go. The distance you cover in this extended period should be more than that prescribed by the triathlon, but make sure it is not more than 10 percent of the distance that you covered a week before for the particular workout. This increase n distance will help you body become used to the activity of racing and maintaining a set goal speed throughout the workout is what will really get your stamina going.
Bring in Brick Workouts
A brick workout basically means doing two different activities in one workout, for example a swim and a bike. This will help your body transition more smoothly from one sport to another at the time of the triathlon once you have gained enough practice. At first it is likely that you may experience weakness in your legs when transitioning from one workout to another but by brick training you will your body a chance to adapt to such a transition which will ultimately help build stamina for the triathlon.
As always nutrition is of utmost importance. In order to build stamina and energy through a triathlon is highly essential to keep hydrated and consume a sufficient amount of calories. If you keep yourself properly hydrated with the help of water and energy drinks, you will be better able to function at a higher level. Furthermore, in order to build stamina and energy through longer races, it is very important to take in adequate calories.