FitEgg.com Multisport Reviews
In most locations within the western hemisphere as spring and summer approach triathlon training naturally swifts from training inside on the treadmill and/or indoor bike trainer to the much more appealing beautiful outdoors. While there are various benefits from this indoor to outdoor training transition that occur naturally, the following are the 10 rules to make this transition most beneficial for you and your triathlon training.
Rule #1 Swim In Open Water If You Get The Chance
If you’re fortunate enough to live near an open body of water you can safely swim in, do it! Pool swimming and open water swimming are two completely different tasks but can be transitioned easily with practice. Swimming in open water is much more race like and allows you to practice sighting just as you will on race day. To make open water swimming enough more beneficial try to get some friends to join you so you can practice drafting each other.
Rule #2 Still Do Swim Drills
Even though it’s warmer out and you might have the opportunity to do a majority of your swims in open water, don’t forget to still include swim drills. Swimming is an extremely technical sport and practicing swimming drills continually contributes to better technique.
Rule #3 Don’t Bike With Others Too Much
Cycling with others is one of the best ways to improve in cycling performance and is enjoyable as you are in the company of like minded people outside. That being said biking too much with others can take away from your improvements as the rides are not specifically focused on you and your training goals. I recommend limiting group rides to once week to allow for your other bike workouts to be specifically focused on your training.
Rule #4 Still Bike On The Trainer
Enough though the sun is out doesn’t mean you can’t (or shouldn’t) enjoy a trainer workout. Set-up your trainer on your front or back porch and complete an trainer workout while soaking the sun. As discussed in Top 5 Bike Workouts for the Time Crunched Triathlete trainer workouts have year-round benefits.
Rule #5 Stay Aero
Although it’s easy to sit-up and take in the views when going for a nice outdoor bike ride, remember staying aero is free speed and your body needs to get used to being in that position. Whenever possible stay aero just as you should in your triathlon.
Rule #6 Remember Safety
When training inside on a treadmill or bike trainer there are no outside variables that can get in your way (literally). However, it’s important to remember as you start to get outside again that as a runner or cyclist you are often sharing the road with motor vehicles and need to beware of your surroundings. Stay safe.
Rule #7 Don’t Worry About Running Pace At First
Running on a treadmill is completely different than running outside for on a treadmill the spinning treadmill belt is forcing you to run at a certain pace. Don’t get discouraged if your outside running pace is different than your indoor running pace, keep training and it will soon catch-up.
Rule #8 Mix up your running terrain
Running on pavement constantly can lead to knee or other leg injuries, which are all too common in runners already. When training outside mix up your running terrain to avoid injuries. For example do fast intervals on a track, easy runs on trails, and race like runs on asphalt or pavement.
Rule #9 Hydrate
Going from indoor environment with climate control to a warm outdoor environment requires your body to maintain body temperature through cooling systems such as sweating. Be sure to bring water with you when going out for any long endurance training sessions. Hydrate or die!
Rule #10 Don’t Neglect Strength Training
As the air gets warmer and races are getting closer it’s easy to focus solely on swimming, biking, and running while strength training gets put on the back burner. Don’t let this happen! It’s true that strength training becomes less of a priority as your triathlon gets closer, but strength training should still be maintain with a short strength session once every 7-10 days.
