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New – 2 - Tri Irish Triathlons for beginners Swim sessions for beginners Cycle tips for new cyclists Run sessions for triathletes

New to triathlon training

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Triathlon training tip for beginner triathletes in Ireland by Irish Triathlon.

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Page 1: New to triathlon training

New – 2 - TriIrish Triathlons for beginnersSwim sessions for beginnersCycle tips for new cyclistsRun sessions for triathletes

Page 2: New to triathlon training

What this is. What it’s not.• Key points to cut through

the mass of information and advise out there.

• Highlighting the most beneficial things that will get you to the finish line, as apposed to chasing that extra 1% of speed.

• Irish Focused

Page 3: New to triathlon training

Irish Triathlons for beginners**All events cater for beginners, but a few stand out

• Pool based triathlons – early season▫ North Tipp – over▫ Portlaoise – over▫ Fingal – NAC (sold out)▫ Limerick – Joey Hannon (sold out)▫ Derry – Liam Ball & Roe Valley

• River/Lake based triathlons with cycles on closed roads▫ DublinTri: Kilcock▫ TriAthy▫ TriAthlone▫ Dublin City

• ** This is my view, but I suspect most race organisers think that their event is the ideal beginners triathlon.

Now over or sold out

Page 4: New to triathlon training

Swim session for beginner triathletes• Technique focused• Short distance intervals

50m to 100m• Good recovery• Avoid long slow

swimming• Get out into open

water• 4 sample session for

beginners and improvers are attached.

Page 6: New to triathlon training

Bike training for triathletes• Bike fit for comfort▫ If your bike is not comfortable

you won’t spend time training on it, let alone race well on it.

• Bike handling & Cornering▫ No fitness is required, but the

safety and speed benefits are significant: (Free speed).

• Long steady rides▫ The most beneficial training for

triathlons.• Intervals▫ For that extra bit of speed (final

10%)

Page 7: New to triathlon training

Bike handling & Cornering• You will probably be racing in groups (the race

referee may try to stop it, but it happens!!!) • Pick a quite road corner or series of corners to

practice (eg. S-bends in the Phoenix Park).

Page 8: New to triathlon training

Long Stead group rides – enjoy Ireland

The most beneficial training for triathlons.

Page 9: New to triathlon training

Run training for triathletes• Avoid injury by▫ Moderate Volume Increasing volumes slowly. One long (1hour plus) run a week, max. More shorter (30-40min) runs instead.

▫ Technique: Landing on your mid-foot or toes

▫ Warm-up & Stretching???▫ Intensity: Run with friends at a pace

which allows talking for 90% of your running.

• Brick session (bike followed by a run)▫ These are the icing on the cake to get

that extra 5%.

Page 10: New to triathlon training

Landing on your toes

Page 11: New to triathlon training

Any Questions?• You can contact me at▫ IrishTriathlon.com▫ facebook.com/irish.triathlon▫ twitter.com/IrishTriathlon▫ [email protected]

• A bit about myself: For clarity and so you can see if there’s any bias in my recommendation.▫ Coach with Belpark Triathlon Club▫ I currently organize the Dublin Duathlon Series, Dublin

Triathlon Series (Kilock, Skerries & Blessington), WAR: Wicklow Adventure Race & Kilkenny City Triathlon.

▫ I run IrishTriathlon.com and setup TriAthy.