Training planning | Triathlon

Training planning

Those who design their triathlon training in such a way that the individual disciplines are trained in isolation will have to contend with many problems in competition. Therefore, the changeover between the disciplines is especially trained, which increases the training volume considerably and the training often proves to be very problematic. Since most triathletes switch to triathlon from a single endurance sport, each athlete has a discipline in which he or she is especially trained.

This also applies to recreational athletes, who often show their best potential in running. It is therefore all the more important to pay special attention to cycling and swimming. At the beginning of training, beginners can and should train the disciplines separately until a solid endurance level is reached in all areas.

In terms of numbers, this should roughly correspond to the times that are later aimed for in triathlon. In the further course of the training there must be an immediate change in training between the disciplines. Since countless individual factors play a role in triathlon training, it is virtually impossible to create a universal training plan. If you follow the training rules for a triathlon training, you will very quickly find your personal training plan.

Nutrition

1. nutrition in the training phaseIn triathlon, especially in competitions over longer distances, nutrition plays a special but often unnoticed important role. As already described from the energy supply, endurance performance is energy burning. On the one hand, the exhaustion of the energy stores should be as efficient as possible (training), on the other hand the body’s own energy stores can and must be increased.

However, this can only happen if the nutrition is optimally adapted to the training. This means nothing other than replenishing the carbohydrate stores before training. (approx.

4-5 hours before a training session, the carbohydrate stores should be completely filled. This replenishment can be done with pasta, rice, potatoes, etc. potatoes).

It is also important to note that after training the burned carbohydrates must be replenished. 2. nutrition before the competitionFor the success of a triathlon, the food supply immediately before the competition is also of great importance. Since a triathlon is a strain in the long-term endurance range, the carbohydrate supply is crucial.

24 – 48 hours before the competition, the nutrition must be designed in such a way that the carbohydrate storage is completely filled up at the beginning of the competition. On the evening before the competition, avoid protein- and fat-rich foods. 4- 5 hours before the competition, also eat a carbohydrate-rich diet.

The intake of L-carnitine and creatine is also becoming increasingly common in endurance sports. Carboloading” (carbohydrate fattening) is a form of diet divided into two stages. In the first phase, you completely avoid carbohydrates.

In addition, one completes an intensive training so that the carbohydrate storage of the body is completely emptied. In a second phase, about 3 days before the marathon, the empty stores are completely filled (loading). One hopes that this will lead to an increased accumulation of carbohydrates.

This form of nutrition is very controversial, as it often causes illness (colds and stomach ailments). 3. nutrition during the competitionDependent on the competition distance, most triathletes complete the distance without additional food intake.In the case of prolonged stress, the food intake should be in the form of simple sugars (monosaccharides/dextrose, energy bars, bananas, etc.) These can be quickly synthesized by the body and are immediately available as energy suppliers. More important than solid food is the supply of liquids during the competition. Since the body loses a lot of fluid during long endurance efforts, this loss must be compensated in time.