Working out your fitness base and find the reason why you want to undertake the race:
Often with training and getting back into sport, people set their training goals too high. They find that after 4-6 weeks their body starts to break down. In most cases, the body tissue capacity can’t meet the training load/intensity that is placed on it, which results in a trip to your favourite Osteopath! Before you do any form of training, it is crucial to work out your base of training and then focus on what is your main driver for completing the race.
Working out a balanced training plan around your life and work schedule:
This is one area where it is important to get right! Especially if you want to continue to exercise well and complete the race. There are many 6-12 week triathlon programs for all ages and abilities that can be applied. Having a plan that can focus on all three aspects of the race is important but more importantly is that your training plan works for you. Your training plan needs to be balanced with enough recovery and doesn’t impact life/work commitments.
A balanced mix of high-benefit workouts that have specific purposes:
In the current climate, try to incorporate three forms into your training program, however the biggest thing to address is the intensity and progressive overload of the program. This being that you plan to train at least 3-5 sessions a week depending on your schedule.
Then increase with either intensity or duration overtime along with a recovery week at the end of the training block. This enables the body to adapt to physiological changes that occur as result of exercise. With this type of training, recovery is crucial and is something that can be discussed with your Physio or Osteopath at BSPC.
Training Zones:
Once you start to develop and build up your training, it’s important that we are training at the right intensity. This is to ensure that the body has the ability to adapt and improve. Often this can be done by determining your max heart rate and then using a percentage of your max heart rate to meet the training zone.
For example: if your max heart rate while training is 190bpm you could start off training making sure to stay within 70- 75% of this, depending on the type of training intensity. If you struggle to find the right zone, the internet provides a great resource to get a better understanding. In order to improve, it’s important we gradually progress the training intensity so as to adapt in the best possible way.
Triathlon Gear and Training Plans:
If you want to enjoy training, you need to source the right training gear and training plan to support you. There are many resources on the internet or your local triathlon club that will support you. If that doesn’t work, feel free to reach out to me if you would like to discuss more.
Yours in Health,
Matthew Franz
Matthew Franz is an experienced Triathlon participant and Osteopath! If you’d like more information about how we can help YOU on your triathlon journey, please book online or give our friendly reception team a call on 03 9836 7000.
