Beginners guide to training for a triathlon

Triathlons are one of the most grueling sporting events that ultimately tests your physical and mental endurance threshold. To swim, bike and run can be quite a challenge on their own but doing them all together can really test your stamina and fitness.But it does not mean that only super-athletic people can take in this multi-stage competition. N2 Fitness gives a breakdown on how beginners can start training for a triathlon.

 As a beginner you will start of with a sprint distance and not the full (Olympic) distance:

Sprint distance: 250m-800m swim, 20K bike, and a 5K run

Olympic distance: 1500m swim, 40K bike, and a 10K run

 

A few guidelines to starting off:

Decide on the race you interested in: Either Olympic triathlon, Ironman triathlon, Half Ironman or Sprints.

Essential gear: You will need some basic equipment  (bike, swim suit, goggles, running shoes, cycling shorts and a water bottle)

Time: Make sure to you give yourself enough time to prepare for the distance.

Have your swim, bike and run analyzed: Invest the time and money in getting your swim analyzed due to the highly technical nature of swimming (swimming is more about form than fitness).

Bike: You can buy or borrow a bike. Make sure the bike is the right size for you and that it is in a good working order.

Training: Each week you should swim, bike and run. Do each activity twice a week taking one day off to rest.

Nutrition: Make sure your nutrition supports your goal/race. Stay hydrated and get enough energy (carbs) to fuel your workouts.

 

An example of a beginner sprint training program:

Give yourself 12 weeks to prepare.

For your first week, five hours of training is good to start off with.

Your maximum hours of training will be 10 hours per week.

You can do 8 to 10 workouts per week.



star Make sure that everyone remembers your party by visiting Pep.The store has everything you need to throw mean party without breaking the bank.

It’s a new year and with it the promise of new year’s resolutions that typically, if you’re lucky, stick till mid-March. The most common resolution of course is the one to get healthy and fit.

The average cost of a wedding these days can rack up anywhere between R200 000 and R400 000. This is more than some students’ tuition fees for the entire four-year span – just for one day!

The Edgars White Sale is now on. Save up to 40% on towels, blankets, throws and duvet covers and inners.

Picking up and being able to travel on a whim is everyone’s dream, right? Whether it’s to the ancient pyramids in Egypt or the endless white beaches and blue waters in Sardinia, the luxury and ease of it all just appeals. But, you’ve decided to explore the prospect of parenthood. And while you can’t wait for the ‘joy’ that comes with it, there are a few must-sees before you take the parenting plunge.

These days, the word ‘surrogacy’ often tends to be attached to the name of someone famous like Kim Kardashian, Nicole Kidman or even Elton John. In addition to the process being glamourised we often hear that these surrogates are also being paid big money. But is this an accurate depiction of surrogacy?

star The Daily Coffee Cafe is offering free coffee when you visit their newly opened restaurant in Waterkant Street, Cape Town.

Get 10% off when you buy wine by the case at Woolworths.