Beginner Triathletes - Swim Training And Other Triathlon Training Resources

I have listed some triathlon books that I have either read myself or had others recommend. These books are for those wanting to learn more about the sport of triathlon and the training that is necessary. There are some stories of accomplishment that may serve as inspiration for others and some are pure triathlon training books to help you perform your best. I hope you can gain some knowledge from the resources I have provided. Good luck!

Countdown to Kona: An Amateur Triathlete's Journey from Lottery Winner to competing In the Ford Ironman World Championship

Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, XTERRA, Ironman, and Endurance Racing

Triathlete Magazine's Complete Triathlon Book: The Training, Diet, Health, Equipment, and Safety Tips You Need to Do Your Best

The Triathlete's Training Bible: A Complete Training Guide for the Competitive Multisport Athlete

Becoming an Ironman: First Encounters with the Ultimate Endurance Event

Be Iron-Fit: Time-Efficient Training Secrets for Ultimate Fitness

The Perfect Distance: Training for Long-Course Triathlon (Ultrafit Multisport Training Series)

First Triathlons: Personal Stories of Becoming a Triathlete

Your First Triathlon

Triathlon 101 - 2nd Edition (Outdoor Adventures)

Triathlete Magazine's Essential Week-by-Week Training Guide: Plans, Scheduling Tips, and Workout Goals for Triathletes of All Levels

Triathlete Magazine's Complete Triathlon Book: The Training, Diet, Health, Equipment, and Safety Tips You Need to Do Your Best

Going Long: Training for Ironman-Distance Triathlons (Ultrafit Multisport Training Series)

Tri Power: The Ultimate Strength Training, Core Conditioning, Endurance, and Flexibility Program for Triathlon Success

Strength Training for Triathletes

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

Whether you are a seasoned veteran triathlete or a beginner triathlete, the following triathlon training tips will help you have a better race day.

Triathlon Tip #10
Train on the Bike you Race
One thing you must do is train on the bike you will use on race day.You don't have to have the most expensive bike at the race as long as you are comfortable on the one you use. Don't spend months training on one bike and use a different one for the race.

Triathlon Tip #9
Invest in Good Shoes
Spend the money on a good pair of shoes from a store that specializes in running. The expert employees will be able to fit your feet with the perfect shoe for your gait, foot shape and race ambitions. You will be on your feet for a good portion of the race so be sure to be comfortable.

Triathlon Tip #8
Train for the Water you will Race
If the triathlon has an open water start, practice in open water, rather than the pool. The more you practice in the conditions you will have at the race, the more prepared you will be on race day. If you are racing in the ocean, you may encounter choppy waves. To combat the chop use shorter strokes , then longer, more efficient strokes once the water smoothes out. During your training, focus on your swimming technique because this will make the largest difference in your results on race day. Make sure your breathing, kick, body position, and arm rotation are in the proper form.

Triathlon Tip #7
Train for Transitions
Training for transitions can save precious minutes on race day. Time how long it takes to change from your wetsuit to your cycling gear, then find ways to decrease this time such as stepping out of your wet suit while fastening your helmet, or putting your feet in your cycling shoes while they are already strapped into your pedals. You should grab your visor and race number and put it on while running out of T2. Why stand there and put it on.

Triathlon Tip #6
Don't Over Train
It is easy to get swept up in the excitement of training for a triathlon, but don't forget to plan days of rest in your training program. On race day, your adrenaline will help carry you through. Don't risk injury for a few extra hours of training. Be sure to rest your body and you will be much better off for it.

Triathlon Tip #5
Train For The Length of Race You Are Running
If you are running a sprint triathlon, train for speed not endurance. Interval training is a technique you can use for the type of all out racing you will ber doing in a sprint. Introduce shorts intervals of running, cycling, or swimming at an increased pace, then slow your pace until your breathing has recovered. Repeat this technique during your training and you will get faster.

Triathlon Tip #4
Vary your Workout
If you normally train indoors, head outside for a trail run.
You need to provide yourself with a change every once in a while so your mind does not become bored with the same regimen day in and day out.

Triathlon Tip #3
Lubricate Your Body
Lubricate all contact points on your body with any number of commercially available body glides. You can find these at any fitness or running store. There is nothing worse than getting off the bike with a rash and then running for miles.

Triathlon Tip #2
Fuel Your Body
Running and bike stores stock an array of energy gels, drinks, and supplements. Energy gels and blocks are easy to carry in the pouch of a fuel belt and will keep your energy level high and your performance at its peak on race day. Every body has different needs so it will take some experimenting to figure out what works for your body.

Triathlon Tip #1
Slow and Steady Start Wins the Race
Many people have burned out midway through a race because they started out too fast. Since the first leg of a triathlon is in the water, plan to train and swim at a steady pace that you can sustain. You should train for the exact strategy you will use in your swimming portion. When entering the water, you should run until the water reaches knee-level, as this will maximize your efficiency. Prepare yourself mentally for the psychology of the other racers. Many of the racers will be sprinting from the very beginning of the race. You should stay relaxed and maintain proper breathing while building into your rhythm. While other racers will try to align themselves as close as possible to the first buoy, you should not follow the pack. Instead, feel comfortable starting outside, and then eventually come into the line as you near the first buoy. You can use the faster racers to make your swim more easy by drafting. While not legal for the bike, it is very legal and beneficial during the swim. As the faster racer passes by, slip in just behind them and you can feel the difference in your effort. Do not try and keep their pace, but instead stay with them only until you lose the benefit of their draft. By not over-expending energy in the water, you will be refreshed for the cycle and ready to go.

Training for a triathlon is an exciting, rewarding experience. The proper training and equipment can ensure that you finish strongly and safely in your next triathlon. I hope this triathlon training advice will be of some use to you.

Why do so many triathletes struggle with the swim?

Many triathletes leave the water feeling exhausted and discouraged. The truth is, it's not because they're bad swimmers. Many of them have no trouble swimming laps in their local pool where they feel totally at home.It's not because they're out of shape because almost every triathlete shows up on race day in great shape.

The reason most triathletes fizzle out in the swim is because they are doing it wrong!

Most swimmers waste energy trying to churn through the water... instead of moving the body forward. It's as dramatic as trying to row a boat using your bare hands... instead of using top-of-the-line rowing oars.

Complete Triathlon Training Package

10 Steps to Improving Your Triathlon Swim
by Kevin Koskella
www.triswimcoach.com

As technical as the sport of swimming can be, it is tough to narrow down the answer to the often-asked question, "what should I concentrate on?" So, I came up with a "top ten" list of steps to improving your swim for a triathlon. These aren't necessarily in any order, but should go a long way in helping you achieve your goals, whether you are a beginner or trying to go pro.

1. Hand Entry. Slice your hand into the water right about at your goggle line, and drive it forward. Many swimmers attempt to get as much "air time" as possible by reaching the hand out before entering into the water, but it is actually more efficient to go through the water with your hand as you rotate from one side to the other.

2. Head Position. Keep looking straight down when swimming freestyle. It's important to keep your head down with only a small part of the back of your head out of the water. Also, as you rotate through the water, try not to move your head with the rest of your body rotation.

3. Pull. In freestyle, your hands should pull all the way back past your hips. The last part of the stroke before recovery (arms coming out of the water) should be an acceleration behind you, and not up out of the water.

4. Kick. Try minimizing your kick as you train for swimming. Most people will kick extra hard to make up for lack of balance in the water. Minimizing your kick will allow you to improve your balance, as well as conserve energy.

5. Training Intensity. The best way to measure your training intensity is to count your heart rate immediately after each swim. You can estimate your heart rate by counting your pulse rate for six seconds immediately after each swim. Add a zero to this count, and you will have your approximate exercise heart rate per minute.

6. Master's Swimming. Move to a slower lane to work on stroke improvement. If you belong to a masters team, don't feel that you always need to keep up with your lanemates at every workout. Masters teams typically have many people with many different swimming goals. It's important to do your own thing! Remember that technique comes before all else and if this means swallowing a little pride to make improvements, just think of how much faster you will be for this in the long run.

7. Habit: Keep your arm from crossing over.
One of the most common bad habits I see in swimmers is the arm crossing over to the opposite side on the pull. Breathing on your left side results in your right arm crossing over, breathing on your left side results in your right arm crossing. Often times this happens when one goes to breath, but sometimes it's caused just from over-rotating. To avoid this, make sure your head isn't moving with the rest of your body, and try to pull more in a straight line (still bending the elbow) and ending the pull on the same side you started (i.e. right hand slices into the water, pulls back and hand ends up near right hip).

8. Keep the Feel. If swimming is your toughest sport, it is important to "keep the feel" for the water, and get in the water at least every other day (no, showers and baths don't count!) This way, your body maintains its kinesthetic awareness of being balanced in water.

9. Work Those Lungs. Mix in some hypoxic training sets into your workouts. For example, do a set of 4x100's breathing every 3-5-7-9 strokes by 25, with 15 seconds rest in between each 100. Your lungs will thank you for it towards the end of the swim part of your race!

10. Work Your Weakness. In the sport of triathlon, most coaches agree that you should spend the most time working on your weakest of the three sports. For many of you this will be swimming! Within swimming, the same concept applies. Spend the most time working on the weakest part of your stroke. If balancing on your side is an issue, do some kicking drills on your side. If moving your head is a problem, focus on head position most of the time.
Whatever it is, you will gain the most by spending your pool time improving on that weakness.

Essential Triathlon Swimming DVD

Triathlon Transitions


Complete Triathlon Training Package

Complete Triathlon Swimming Guide Hard Cover Book And DVD



Complete Triathlon Swimming Guide E-Book And DVD

10 Must Have Products for Triathlon Swim Training

1. Swim Coach or Comprehensive Swimming Plan
2. Swim Goggles, Mask & Snorkels
3. Swim Towel/Chamois
4. Pull Buoys
5. Swim Fins
6. Kick Boards
7. Swim Paddles
8. Men's/Women's Swimwear
9. Gear Bags and Backpacks
10. Ear and nose plugs

If you have these you items, you should be ready to take on the swim! You can find ANY Tri Swim Gear you need here.

3 Classic Mistakes For Beginner Triathletes

1) Too Much

More is not always better when it comes to training. You have to be realistic. A basic triathlon training program will get you to the finish line. If you have a demanding job, a life and would still like to have some friends after the triathlon, keep to what is required.

2) Too Long

Another classic mistake is training for more than the necessary distance. Once you have reached the race distances in training, you should have the confidence to know you will cross the finish line without doing double the required mileage in training.

3) Too Intense

Not only does your average Type-A triathlete go too fast in their training, but they also tend to put in a lot of effort in at the start of the program, and fade out as race time draws near. Do not miss training sessions and try to cram it all in 2 weeks before the race. You will most likely end up injured or burnt out before the event.

Remember

When you get to the race, remember what your goals were at the start. If your aim was just to finish, then don't get sucked into having to beat someone else or have a record time. Be proud you finished and remember, that finishing a triathlon is a great personal achievement in. Have some fun and enjoy the post race activities with friends and family.