10 tips from the Russian champion for those who are preparing for their first triathlon start

Triathlon is rapidly gaining popularity, attracting many people each year, from sports enthusiasts to beginners looking to try their hand at this multi-format race. Get ready for things to be far from easy. But if you can maintain discipline and follow a clear plan, eventually the achievements and victories will bring you satisfaction in the whole process. Triathlon will become an integral part of your life, a favorite hobby that will boost your confidence, provide new acquaintances and give you extra motivation to travel.

Ahead of the sprint at the Russian Triathlon Championship, which will be held in Moscow on June 22, Yulia Golofeeva, Russian triathlon champion and member of the Russian national team, shares her training principles, tips on proper nutrition, training, where to start, how to avoid health problems and how to choose the right distances.

Set a long-term goal

Russian triathlon champion, member of the national triathlon team

“Choose the most desirable start and prepare purposefully for it. And on the way to the global goal you can set smaller and shorter-term ones. You should start preparing for your first triathlon five to six months before the start. This is so that your body is prepared for the challenge and you can successfully complete the distance feeling confident and aware of what is happening. Remember that the most important thing is consistency and discipline.”

Get the right equipment

For swimming: goggles, cap, swimsuit/swim trunks, training equipment (paddles, fins, paddle, snorkel). This will allow you to diversify your tasks.

For cycling training: helmet (necessarily certified), sports sunglasses, cycling shoes, a couple of sets of cycling uniforms. By the way, the bike for the first time can be rented or used.

For running: running shoes (choose the softest and most comfortable ones to start training), several sets of running uniforms depending on the weather, sports socks. A little later you can buy a watch and a heart rate monitor.

Important! Itis better to choose clothes for training in which you will like yourself. It can be a source of additional motivation and confidence.

Start training very gently and gradually

At the beginning, one workout a day, alternating disciplines, will be enough. For example: swimming – cycling – running – rest day. Then repeat according to the same scheme. The optimal duration of one training session is from 60 to 90 minutes, depending on the discipline.

If swimming and cycling are harmless, relatively easy sports to start with, then with running you should be extremely careful. It is a shock load, and it is better to start by alternating running with walking. For example, a workout lasts 30 minutes – three minutes of light running / two minutes of walking.

Do not forget to include two to three times a week strength training in the gym. You need to pump your muscles and make your cor more stable and strong. After a few months, when your body gets stronger and muscle tone appears, you can increase the number of workouts and their time range.

Important: Your very first workout should be purely for pleasure. The main thing is not to overtrain, otherwise the desire will quickly disappear.

Work out in person with a trainer

The best option is to train offline. It is important for the coach to observe your technique in all three disciplines to assess your abilities and skills. This will help the coach determine which tasks and exercises are right for you. You can create a training plan on your own or seek the help of an experienced instructor to develop an individual program.

Important: Find “your trainer. You need to be on the same page with him or her and feel comfortable.

Look for a group of like-minded people

As practice shows, in such groups, training is more effective and interesting. At the very beginning of your journey, it is better to train with a trainer one-on-one. But after gaining a little experience and skills, it will be possible to join a group – separately for swimming, cycling and running. However, it is better to do recovery sessions individually according to your heart rate zones.

Important! You can look for like-minded people in social networks. For example, in the community of the Russian Triathlon Federation.

If possible, conduct testing

Testing on a bike and during a run will help you determine your heart rate and power zones. This will greatly facilitate the planning of preparation for a particular start. Check-ups can be done in special laboratories by appointment.

Important! Testing shows how an athlete should competently do recovery training. After all, the recovery zone is very individual, and everyone has its own.

Do not neglect sleep and nutrition

It is important to sleep at least seven hours, then you will feel strong and energized all day. Nutrition should be balanced and varied. Add as many complex carbohydrates to your diet as possible, such as hard pasta, buckwheat, lentils, rice, potatoes, yams, oatmeal. Don’t forget to consume enough fiber, which is found in a variety of vegetables and greens. Protein is also an important element needed for muscle growth and repair. Consume meat, fish and cottage cheese.

Important! Eliminate fatty foods from your diet and reduce sugar intake. It causes drastic fluctuations in glucose levels, negatively affecting health and training results.

Do an extensive list of tests

Irrespective of your athletic background, it is recommended to get a medical checkup before you start working out. This is to rule out any diseases or deficiencies. If necessary, a specialist will prescribe medications for you.

Important: Do not take supplements and vitamins without a doctor’s prescription.

Nutrition during training

Do not forget about sports nutrition during training: isotonics, recovery drinks, energy gels. If your workout lasts longer than 60 minutes, be sure to take your gel with you. It’s better to bring it back home than to starve yourself and not finish your workout.

Important: Choose your sports nutrition based on your body’s characteristics, and be sure to test it before you start.

Start with the shortest distances

For beginners it is recommended to start with short distances, e.g. a short sprint: 750 m swimming, 20 km cycling, 5 km running. If you can swim this distance without stopping and are confident on a bicycle, sprinting even with little preparation will be possible. The next one is the Olympic distance or duathlon, which is one of the disciplines of triathlon.

Important! To make your first “iron” from scratch will not work. Remember the goal setting from point 1.

Find pleasure in the process of training and competition, and you will enjoy every moment without having difficulties with motivation! And don’t forget to reward yourself for achieving your goals.