100 days: getting ready for the first triathlon start

The triathlon season is in full swing, we are about to step over the “equator”, but there are novice athletes who are just getting ready for their first start. There is almost three months left until the last triathlon competition, there is time for preparation, but you need to use it as efficiently as possible. We talked about the details of preparation and advice on choosing a route for the debut start with Alexander Korobochkin, the coach of the school of cyclic sports.

Alexander, tell us, what level of novice triathletes have a chance to prepare in 100 days and cover the distance?

If we consider the option of passing the distance not for the result, then amateurs who can swim 500-700 meters without stopping and are already a little familiar with the bike will have enough time to prepare for the race in 100 days. You need to start with anatomical adaptation and work out the technique for each of the stages. Proper technique on the cycling and running stages will help to avoid injuries, and while swimming, it will save energy for the further passage of the track.

100 days is a sprint period for preparation. How not to break loose and what can help maintain a stable psychological state during such a killer training schedule?

When amateurs prepare for their first start, their desire to train is enough for ten. However, achieving results and properly responding to your progress is a very important part of the preparatory process. It requires fine work, and the best assistant here is the coach.

I had a ward who showed a result in swimming training worse than her previous achievements. She was immediately upset, but I asked her about the work schedule, sleep patterns, nutrition, and in the end we found the problem. She made sure that she did not lose her technique, and due to the influence of external factors, she lost ground a little, but this is fixable.

Also, the coach helps to draw up the right schedule so that the athlete sees his progress and does not stagnate for a long time in one place. Progress is visible – motivation is growing.

Tell us about the main theses for the formation of a schedule for quick preparation for the launch.

To begin with, we divide 100 days into preparation periods. We lay more time for the base period – we develop aerobic endurance, muscle strength and speed qualities. Strength endurance is also very important for athletes, it is a platform on which further competitive fitness (aerobic exercise) will be held.

I propose to rely on the following chart:

• preparatory period – 10 days;
• basic – 40 days;
• construction — 30 days;
• peak – 10 days;
• racing – 10 days.

If we talk about a step-by-step schedule, then it is made individually, but, again, on average, I suggest doing six workouts per week. We leave Monday as a day off so as not to burden an already emotionally difficult day. In the schedule, we also take into account the order of passing the distance: swimming – cycling – running.

• Monday – rest
• Tuesday – swimming
• Wednesday – cycling
• Thursday – running
• Friday – swimming
• Saturday – cycling
• Sunday – running

At the discretion of the mentor, mixed workouts are also inserted into the schedule, during which either two sports are combined, or all three at once.

What are the main difficulties that an athlete can expect on the way to training in such a short time?

Difficulties arise mainly emotional. Not everyone realizes that in the period of preparation for the start, something must be sacrificed. You won’t be able to keep up with everything: work, spend time with family, meet friends, and don’t forget about hobbies.

To achieve the result, you need to make a schedule not only for training, but also for sleep and daily mandatory activities. If you do not streamline your life, then you can quickly lose all your strength, along with this, immunity will fall, and then it is easy to catch a cold. In this case, the entire training plan will be destroyed.

It is equally important to set goals for yourself in order to maintain a stable psycho-emotional state. Ideally, in addition to the main goal, there should be many small ones, at least one for each training period. Achieving an intermediate result will spur you to move forward.

Any advice on how to choose a race for the first start and what kind of terrain is suitable for beginners?

When choosing a race, it is important to pay attention to the climb in the cycling and running stages. See what month the start will take place in and compare it with the statistics on weather conditions. For the debut, the Olympic distance in Sochi from IronStar, which will be held on October 12, is perfect.

There are less than 100 days left to prepare, but still enough to make it. Moreover, the race in Sochi is great for beginners, there is a fairly “flat” cycling stage, and the weather will work for the athletes, no exhausting heat, it will be comfortable to run. The water temperature during this period is 20-22 degrees, not very cold, but the use of a wetsuit in such conditions is already allowed. The temperature conditions and characteristics of the track are perfect for beginners.