This section is adapted from the book, Triathlon Training in Four Hours a Week: From Beginner to Finish Line in Just Six Weeks, by Eric Harr1. Choose your starting position wisely. If the triathlon you've entered has a mass start (meaning all
'd left my cycle shoes in the van," recalls coach and former British triathlon champion Rick Kiddle (www.rickkiddle.com)."I spent the rest of the swim planning the quickest way to sprint to the car park and back. A ticked list means you can focus 100 per
Weeks 1-3Focus on building up the distances of each discipline and preparing your body for the demands of the race. ➊ You should aim to be able to cover the distances you will be racing. Build up the distances slowly, especially if you're slightly
Olympic1.5K swim, 40K bike ride, 10K runIronman3.8K swim, 180K bike ride, 42K run (marathon)Between each leg is a stage known as transition, giving you time to prepare for the next discipline (for example, removing your wetsuit or parking your bike). Don
while simultaneously straightening your legs so your body forms a V. Hold for two seconds. Lower. Do three sets of eight to 10 reps.Rule Five: Aim for 90 rpm when pedalling.The Whole Truth: There is no magical cadence number. Nothing But The Truth: You
to picking the perfect triathlon that suits your level of experience:Small races - forA pool swim is a great first step to build confidence before the open water.A relaxed atmosphere will help as you start to iron out kit and transition area organisation. All
). Take a 20-second rest between each set.If your swim on race day is 1500m: weeks 1–6 swim five sets of 200m. Weeks 7–10 build up to seven or eight sets – effort level 7.5 or 75 per cent of your MHR. Take a 20-second rest between each set.Session 3
efficiency, comfort and dragHHalf-Ironman1.9K swim; 90K cycle; 21K run. See also, Ironman.HybridA bike somewhere between a mountain bike and a road bike. Good for all-round use.IIMIronman distance (2.4-mile/3.8K swim, 112-mile/180K bike, 26.2-mile/42.2K run
in waves of 150 or more, things can become hectic and it is possible you may find someone swimming over you, under you or even across you. The swim usually becomes calmer after the first 100m or so as the faster swimmers pull ahead and the field becomes
