Looking for a New Challenge for 2011?

.....Then why not “Tri” Something Different!

There is a huge choice of multi-discipline events right here in Cornwall including a number of sprint triathlons and other events suitable for novice competitors.

As a cyclist you have a great head start for the endurance sport of Triathlon. The bike leg is usually the longest section and requires the most equipment. You will have already built up good cardiovascular fitness and have all the necessary bike handling skills.  Maybe with the addition of some clip-on aero-bars you’ll also have all the kit you need. Then you only need to learn to swim and run!

Swim! You may not have had to use your upper body much as a cyclist so this discipline may need the most work. Be prepared to get in the pool at least twice a week and also add a few dry land exercises to help develop arm, back and chest muscles. Events can be either Open Water or Pool-based. If you are a complete novice you may want to choose a pool-based event – Penzance and Helston both hold events in the early season with a pool swim. Also Wadebridge and Bodmin have a 400m pool swim and are usually towards the end of the summer. Cornwall’s beaches provide an unrivalled natural asset for holding triathlon events but again, pick your event wisely and only attempt what you are comfortable with; Perranporth’s Surf Challenge Triathlon is so named for a reason!

Ride like the wind! If you haven’t done so already, consider fitting some aero-bars to your bike. Get your body used to holding the “tuck” position and the differences in your bike’s handling. Time trials are a great way of improving your cycling performance generally and especially for triathlon. They will get you used to being out on your own, racing against the clock and pushing your body in competition. Remember triathlon can demand a high training volume so remember to prioritise your other disciplines before adding more cycling. You may need to trim down your time on the bike in order to make your cycling workouts more effective. Before you race, it is also worthwhile practicing your T1 and T2 transitions; getting on and off of your bike as quickly and efficiently as possible.

Ready to Run! Regular cycling will have produced a strong lower body so it shouldn’t take you long to adapt to running. You’ll need to be careful not to develop any impact injuries and your trainer choice can be crucial.  Try a steady 30min run twice a week is a good start to your training. You can then build in hill reps or intervals to help strengthen the backs of your legs. It is also essential to do a 10 ~ 20min run straight after say a hard 45min bike ride. This is known as a “brick” session and will get your muscles used to the change in disciplines.

A lot of people think of Triathlon as 3 separate disciplines but really it should be considered as one continuous activity. Some of the best triathletes think of the swim leg as a warm up for the cycle and the cycle leg as a warm up for the run!

You won’t be on your own….Whether it’s your very first “Fun-Tri” or you fancy the challenge of a Full Ironman, One and All Cycling has a number of experienced members who are keen to help and support anyone interested in taking part in multi-discipline events.

There is a real buzz about Triathlon within our club at the moment and the committee are keen to support us. Triathletes tend to be quite independent but by helping each other, sharing our experiences and reporting all our achievements we can help develop triathlon for One and All! 

For more information check out the following websites:

www.britishtriathlon.org/triathlonengland

www.tricornwall.co.uk

We even have our own group on the TriCornwall website for blogs, news, tips on training etc:

www.tricornwall.co.uk/group/one-and-all-cycling-triathlon-section

Why not log on and list the events you intend to enter in 2011!

FAQs

What is an Iron Man Event?

Some of the members have taken part in events known as "Iron Man" events - An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC) consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bike and a marathon (26 miles 385 yards, 42.195 km) run, raced in that order and without a break. Most Ironman events have a strict time limit of 17 hours to complete the race.