Increasing one’s endurance can seem intimidating and confusing when you get started, but with ample practice and motivation, many people can accomplish what once seemed impossible. Regardless of your current fitness level, a simple (but challenging and effective) way to improve your stamina is to train for a triathlon.
Keep in mind that patience, practice, and the right mindset will play major roles in your success. Here’s what you need to know:
What Is a Triathlon?
A triathlon is defined as a multisport physical competition involving cycling, running, and swimming. Generally, the triathlon is a continuous race with brief breaks in between each event. Each event requires covering a specific distance before moving on to the next. Sometimes, the events are timed. In modern triathlons, there are three stages of difficulty, allowing beginner, intermediate, or advanced level contestants to participate.
The History of Triathlons
Looking back to the first tri-sport event, the triathlon can be traced back to 1920s France. A three-kilometer run, a 12-kilometer bike ride, and a swim, known as “Les Trois Sports,” were held in sequential order without any breaks. “Les Trois Sports,” “The Three Sports,” was the first of its kind and grew exponentially over the years. Later, it became known as a triathlon.
It wasn’t until the mid-20th century that the triathlon found its way to the United States, popping up in San Diego, California. However, claims are made that France had little influence on the San Diego event, and it was brought to life by the San Diego Track Club. The intent was to offer athletes alternate training for marathons and 10k events.
The triathlon started as a non-competitive event but quickly changed as it became more popular. Though many events resemble a triathlon, the modern-day triathlon wasn’t formalized until about the 1970s.
The Different Types of Triathlons
Due to the numerous enthusiasts of many fitness levels, triathlons vary in intensity. Olympic-distance, sprint-distance, super-sprint, ironman, half-ironman, and ITU long-distance triathlons can be found. Each one sets a specific distance and timeframe, from a quarter mile to more than 74 miles, depending on the event.
In some triathlons, men and women compete in different divisions. The ITU event is one in which both male and female competitors race the same courses, and distances, and fight for the same victory prize. Triathlons have become so famous that some states have created a triathlon just for kids. Ages range from 3 years old up to the age of 17. Children are separated into appropriate age groups and events vary depending on age and ability.
Triathlon Swimming Events
Swimming is usually the first event to take place at a triathlon. Competitors announce which stroke, or strokes, they will utilize for their swim. The most common stroke used is the freestyle stroke. Entrants are expected to swim 1.5 kilometers, or 0.93 miles, but lengths may vary depending on the focus and level of the triathlon. For example, the ironman triathlon may require a 3.9-kilometer (2.4-mile) swim.
Triathlon Cycling Events
Like all the other events, the cycling portion may be any of a variety of lengths, levels, and intensities. It begins shortly after the swim. This event can be anywhere between 15 miles and 112 miles. Having a triathlon bike can be important for this part of the race. Triathlon bikes are made for high-speed travel and long distances. They also come with storage compartments for food, water, and other essentials.
Triathlon Running Events
After a short break, running is the last event and will be between 3 miles and full marathon length of 26.2 miles. Depending on the location of the event, the terrain runners compete on could be asphalt or dirt. Wearing appropriate shoes can be the difference between early exhaustion or making it to the end triumphant.
Training Tips
Safety should be your priority, and knowing how to train properly will help you avoid injury. Be realistic with your training schedule. Don’t overbook yourself, which may lead you to cancel your workouts. If you’re more motivated working out with people, find a group or friend to join you.
Your focus should remain on improvement, rather than on the workout or machine you’re using. If you’re running a 3-mile race, work towards a 5-mile race. If you have several workouts planned in one day or one session, do the most difficult one first, and work down from there.
Listen to your body when you’re tired or having a hard time focusing. You can take a rest or delay working out until the next day. It’s okay to cut training sessions short when necessary. Don’t forget to follow an appropriate diet and get plenty of sleep.
Benefits of Triathlons
From the start of training, to race day and post-race conditioning, triathlons are a way to improve your cardio limits, increase your muscle mass, and boost your stamina. Some of the other benefits of participating in triathlons include better mental health, increased motivation, and improved discipline.
Just because you do triathlon training doesn’t mean you must participate in a formal event. However, it’s an effective way to get moving and build confidence.