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5 Steps to a Successful Triathlon Season

Updated: Jan 22, 2023

Whether you're an experienced triathlete or a beginner, taking steps to train and prepare for race day is essential for ensuring a successful season. From creating a nutrition plan to picking the right gear, here are five tips that can help make your next triathlon a success.

African American Black Women Runners High Fiving
📸credit: Superstar Brenda Newton

Set Realistic Goals

Before you even begin your training, it's important to set realistic goals that will keep you motivated and on track throughout the season. Be sure to break your goals down into small, achievable steps and write them down in order to keep yourself accountable.

For example, if running is something you need to work on, set a goal of running a certain distance each week and adjust as needed depending on the progress

Find the Right Training Plan for You

Once you’ve established your goals, it is important to select an effective triathlon training plan tailored to your current level of fitness and skill that will help you reach them. Look at different plans and find one that works best for your lifestyle.

If a traditional plan isn’t the right fit, personalize it by adding or deleting workouts, or doing fewer hours but with greater intensity so that you can still meet your goals. Additionally, setting aside time each week for rest and recovery is just as important as structuring the remaining days of the week in terms of different workout types.

Develop a Nutrition Plan

Nutrition is key when it comes to achieving your fitness goals. Make sure you have a plan in place so that you have the energy necessary to put in the work during training sessions. Ensure your diet includes adequate amounts of carbohydrates, proteins and fats.

Additionally, developing healthy eating habits can help ensure that you are fueling correctly leading up to an event, helping to prevent fatigue and keeping your performance levels high. Consider increasing your water intake outside of training and workouts to avoid dehydration or heat exhaustion.

Women Cyclist training outdoors for a Triathlon
📸image credit: Shannon Bryant

Rain or Shine, Get Outside and Train

It’s important to train both indoors and outdoors. When the weather is warm, you can get outside and utilize the open roads to build endurance. During wet and cold days, it’s important to commit to indoor cycling, running or swimming sessions in order to stay motivated and prepared for your next triathlon.

Imagine how victorious crossing the finish line will be! Dedication during all types of weather conditions is key for making sure you get across the finish line with success.

Make Recovery a Priority

To make the most out of your training, it’s important to structure recovery into your triathlon preparation. Recovery between workouts is just as important as the intensity and duration of those sessions. Look into massage therapy centers or yoga stretches for runners & triathletes to help restore muscle tension and rejuvenate you after a challenging workout.

You can also use heal and recovery tools like foam rollers, lacrosse balls and dry needling to address muscle tightness and inflammation in order to return yourself to optimal performance conditions. Rest days should be considered just as important as training days.


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