What should I do 2 weeks before a triathlon?
What should I do 2 weeks before a triathlon?
Start with a 15-minute warm-up and core strengthening exercises, then off you go for your last long ride and long swim. Carefully observe your hydration and nutrition needs. Eat healthy and get enough rest or sleep so you can recover well. TIP: Double the distance of the race you will be participating in.
How do you prepare for a triathlon race day?
Preparing Yourself Stay warm and hydrated. Transition areas can get hectic during a race so make sure you know the flow of swim in, bike out, bike in and run out. Try walking the transitions before the race starts. If you have time for a warm-up, do it in reverse—run, bike and then swim.
How do you taper the week before a triathlon?
How long should I taper for? The general rule is: the longer the race, the longer the taper. You want to try and drop your weekly training volume by 20–25% for each week that you are tapering. If you’re doing a sprint triathlon, you won’t need weeks and weeks of tapering when a few days will do.
How many days should you rest before a triathlon?
two days
A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.
Do triathletes change clothes during the race?
In short-distance triathlons, the vast majority of triathletes are wearing a triathlon suit from start to finish. It is quick to dry and will save you a lot of time in transitions. For longer events, such as an Ironman, some triathletes who prioritize comfort over time will change clothes after each sport.
What equipment is needed for triathlon?
Essential Gear for Triathlons…Beginners Guide
| 1. Bike | 2. Tri Clothing | 3. Wetsuit |
|---|---|---|
| 4. Swim Cap | 5. Goggles | 6. Lubricant |
| 7. Cycling Shoes | 8. Running Shoes | 9. Nutrition/Hydration |
| 10. Helmet | 11. Sunglasses | 12. Sunscreen |
| 13. Flat Repair Kit | 14. Running Hat | 15. Race Number Belt |
What does a triathlon training plan look like?
The Olympic triathlon training plan is 16 weeks in length. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12.
When should I stop training before a triathlon?
A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.
How long should you taper before a triathlon?
Tapering for triathlon summarized
- Taper between 8-14 days, depending on race distance (possibly longer for Ironman races).
- Reduce your training volume by about 40-60% compared to pre-taper, with a steep reduction at the beginning of the taper that levels out as the taper progresses.