New to Triathlon-Run & walk strategy
Use the following formula to work out your walk to run plan. First number is the run second number is the walk.
1:3 Ratio i.e. Run one minute Walk Three minutes.
1:2 Ratio i.e. Run one minute Walk Two minutes.
1:1 Ratio i.e. Run One minute Walk One minute
2:1 Ratio i.e. Run Two minute Walk One minute
3:1 Ratio i.e. Run Three minutes walk One minute
4:2 Ratio i.e. Run Four minutes Walk One minute
Usually once you have built up to being able to run 4 minutes walking then repeating you can usually run non-stop up to 20 minutes.
3:1 Ratio Run 66% walk 33% i.e. Run Three minutes Walk One minute
Once you are able to complete your distance using one of the above ratios. Once you feel comfortable running then walking you are then ready to progress to more running and less walking.
Novice Triathlon Training Tips
Wear socks in your first triathlon.
You can save a lot of time rehearsing your transitions putting socks shoes and helmet on. Find the best way that suits you.
Always do things in the same order. Helmet on socks on cycle/run shoes on.
Make your routine become second nature automatic pilot.
Swim
Learn to swim non-stop and breathe both sides.
Avoid keep removing your goggles keep them on for the whole duration of your swimming session.
Bike
Always carry a drink and practise drinking while cycling.
Read the road.
Keep your head up and look forward at lest 25 meters to anticipate problems like obstructions pot holes and rough surface.
Avoid looking ahead 5 feet you will NOT be able to react in time!
Look ahead for the many things that can slow you down.
Holes in road at the very least slow you down or worse case scenario cause a puncture wheel damage or crash trying to swerve at the last minute.
Cycle shorts are worn without under wear if you put on underpants the seams will rub and create sores.
Run
Learn to first run before cycling to keep good form and prevent injury.
As your body gets use to swimming cycling and running then complete 2 session son the same day.
Swim the same day as cycling and the following week run the same day as cycling.
Run shortly after cycling even 90 minutes later still can have a cross training back to back effect.
Learn to run shuffle after cycling.
Transition Tips
Practise and organise your transition.
Firstly visualize what you plan to do then practise this.
Do what comes naturally not what others are doing.
When it comes natural and automatic you can focus on the many other parts of the total picture.
Lay out your equipment in reverse order so as you pick up what you need it’s in the correct order.
Cycle glasses inside helmet put glass on then cycle helmet.
Relaxed breathing staying calm reduces anxiety.
Any items not listed above please look on frequently asked questions section link below http://www.ironmate.co.uk/Triathlon-frequently-asked-questions--answers.htm