Hudson, Wisconsin, business leader Thomas Datwyler has completed numerous marathons throughout the United States and around the world, including those in New York City, Berlin, Tokyo, and London. In addition to his marathon and half-marathon experience, Thomas Datwyler is an active member of Outpace Coaching, a triathlon training club.
Triathlons are multi-sport endurance competitions consisting of three segments: swimming, cycling, and running, in that order. Athletes can compete in various triathlons, with swimming segments ranging from half a mile to 2.4 miles, cycling distances of 12.4 to 112 miles, and runs that cover between 6.2 and 26.2 miles. Triathlon training methods vary depending on the length of the race. Regardless of distance, triathletes should avoid common training and race-day mistakes if they want to optimize their results.
To begin, less-experienced triathletes sometimes fail to appreciate the importance of progressive training strategies. Most know to gradually increase the volume and intensity of their workouts as race day approaches to make sure they have the necessary endurance, but progressive training is a bit more complicated than that.
During triathlon training, athletes should plan clear base, build, and peak training phases into their schedules. The initial “base” lays a foundation of endurance and technique; the “build” phase features high-interval intensity training (HIIT) that clears out lactic acid; and the “peak” phase prioritizes long-interval training sessions that emulate all the rigors of race day.
While each of the three legs of a triathlon present their own unique challenges, triathletes sometimes fail to take the swimming segment seriously due to its length. However, athletes who finish the swimming leg in a state of exhaustion can hardly finish the rest of the race, let alone post their best times. Regardless of the training phase, triathletes should spend at least three days per week in the pool. Training in a wetsuit is an especially important experience that all athletes should have before race day.
An all-too-common triathlon mistake takes place throughout training and continues on race day: poor nutrition. Most athletes understand the overall importance of eating well during training, but still show up to the triathlon expecting to drink and eat whatever the event coordinators provide. Instead of relying on critical energy boosts from subpar nutrition products, triathletes should plan for between 40 and 90 grams of carbohydrates per hour, with popular options including gels, sports chews, energy bars they know their bodies can handle, and sports drinks.
If possible, participants should survey the course before they show up on race day, especially the swimming site. Swim routes may feature currents or tight turns that can pull triathletes off course, forcing them to expend additional energy getting back on track. Furthermore, individuals should have a clear idea of where they are entering and exiting the water, where their cycling equipment will be, and how to minimize the transition time. Athletes should clearly mark all of their gear so that they do not lose anything during the chaos of the race.
Finally, triathletes should always remind themselves to stay on pace. This can prove especially challenging to first-time competitors who feel an early burst of adrenaline, then overexert themselves while swimming or during the early part of cycling. Instead, individuals should adhere to their training times as closely as possible and only push themselves to new heights as the running segment comes to a close.
