Training for Triathlon

While Triathlon is still a relative new-comer to the sporting world, it has quickly captured the imagination of sporting audiences everywhere and made a mark for itself as an exciting and demanding endurance event. Jarrod Evans is the Head Coach of Tri-Alliance Australia and is training an elite group of seven Aussie Bodies sponsored triathletes who will be representing Australia in the World Triathlete Championships later this year. Here Jarrod writes about the short history of the Triathlon and what's required to compete in this exciting sport.   

 

In its purest form, the Triathlon has been around for only about 25 years, so in terms of a sport with years of history - much of it is yet to be written. 

 

The event that first put Triathlon on the world map was the Hawaiian Ironman. First held in 1978. It took place after a group of American athletes, representing the different disciplines, argued over who was the fittest - the swimmer, the rider or the runner. 

 

Fifteen people started the race that day and twelve of them finished the 3.8km swim / 180km ride / 42.2km run.  The winner, Gordon Haller finished in a time of 11hrs 46mins. Twelfth and last place went to Harold Dunbar in a time of 21hrs 38 secs.  The cut off time for the event today is about 17hrs.

 

These days the Hawaiian Ironman is the pinnacle of the Triathlon dream.  In October each year the event is run for almost 1500 athletes from all over the world. Just to get a start in the race that is regarded as the 'triathletes holy grail', the participants must first qualify. To qualify and get to the start line is a remarkable effort - to finish is an amazing athletic achievement even by today's standards.

 

Triathlon is one of the fastest growing sports. The challenge to test oneself against the clock, against the elements, and against fellow competitors has seen competing numbers in this sport in Australia and especially Victoria, creeping up to the same numbers as traditional individual component sports, such as swimming cycling and running.

 

Triathlon has become 'the' lifestyle sport, one that is achievable for everybody - that can blend a great healthy fitness lifestyle with great body and dietary changes. 

 

So if you want to have a go at this great sport - where do you start?

 

Victoria has long been known as the home of Triathlon in Australia, and as such there is a mountain of information and training groups available here to begin your new venture.

 

Organisations such as Triathlon Victoria operate a website that has all the information you will need regarding coaches, races and equipment availability. Tri-alliance, a Melbourne and Geelong-based training group also has a website that provides a great introduction to the sport and access to coaches and training groups. These are definitely two great places to start your search. 

 

One athlete who is the product of the Tri-alliance/Aussie Bodies system is Tameka Day. Through Tameka's training diary, you can get a glimpse into her training program as she prepared for the World Triathlon Championships in New Zealand in December, 2003. Earlier in 2003, Tameka took out the Victorian Gatorade Series, which is Victoria's major series. She also competed in the Australian Accenture Series in early 2004.

 

Tamek's diary provides insights into the dietary and supplementation regime that an endurance athlete must follow in order to gain maximum benefit and improve performance. 

 

Currently I coach seven athletes in the Australian Age Team. All use Aussie Bodies products to help them through sessions and recover from their massive training loads.

 

A typical typical training week for one of these athletes involves the following schedule:

Of course these distances are periodised, cycled and tapered to ensure the athlete arrives on the competition start line well, trained, very fit, but most importantly fresh. The Aussie Bodies products we use have been fantastic in helping them recover after their heavy sessions. 

 

Rather than provide a guideline for each athlete of how much recovery assistance (protein) to have per day, I recommend they have 40gms of protein after each training session as well as other recovery foods, including plenty of fruits and vegetables.

 

As some of these athletes train 3 to 4 sessions per day, their protein requirements can on top of normal food intake, exceed 160 - 200gms per day. Protein is a vital ingredient in muscle repair.

 

The five major Aussie Bodies products I recommend to triathletes are:

Of course many factors will come into making your triathlon journey a pleasant and rewarding one.  My advice to you is to get involved with a training squad and get the right techniques and training advice from the start.  That way you will you be assured of reaching your goals and the lifestyle and healthy change you are seeking. 

 

Good luck and enjoy the journey!