{"id":86476,"date":"2017-01-09T14:30:04","date_gmt":"2017-01-09T13:30:04","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86476"},"modified":"2021-05-21T12:32:30","modified_gmt":"2021-05-21T10:32:30","slug":"are-you-ready-for-your-first-triathlon-race-heres-how-to-find-out","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/are-you-ready-for-your-first-triathlon-race-heres-how-to-find-out\/","title":{"rendered":"Are you ready for your first triathlon race? Here\u2019s how to find out"},"content":{"rendered":"<p>Except for those predestined athletes or those who began at a very early age, what usually gets people to take part in their first triathlon race is the idea of taking on an impossible challenge, managing to overcome a really tough hurdle and feeling ready for anything.<\/p>\n<p><strong>Okay, but how can you tell you are ready for it?<\/strong>\u00a0When can you make your Olympic triathlon debut (1.5 km &#8211; 40 km &#8211; 10 km), what level of fitness do you need to complete the event without doing your body any harm?<\/p>\n<p>First and foremost you must be ready to handle an effort that lasts well over 2 hours and you can test this out on a bike.<\/p>\n<p>Asking you to swim or run for 2 hours would be too much, but asking you to attempt it on a bike &#8211; obviously after a period of specific training &#8211; is the best way to test out your physical endurance.<\/p>\n<p>You need to be sure you can complete 4 types of training session, one for swimming, one for the bike, one for running and a brick session. There are no precise, objective guidelines, but I am more than happy to give you mine:<\/p>\n<p><strong>SWIM SESSION<\/strong><\/p>\n<ul>\n<li>400m easy warm-up (50fs 25bst 25legs bks \u2013 50fs 50bks 25legs bst)<\/li>\n<li>12 x 50m easy with \u00a015\u2019\u2019 recovery(1legs \u2013 1 drills \u2013 1max for 12.5 m \u2013 1pull breathing every 5 arm strokes with slight acceleration)<\/li>\n<li>8 x 200m steady with 20\u2019\u2019-25\u2019\u2019 recovery \u00a0(4<sup>th<\/sup>\u00a0and 8<sup>th<\/sup>\u00a0with faster leg kick)<\/li>\n<li>1 x 300m cool-down (50 legs with board \u2013 50 pullbuoy with the lowest number of arm strokes \u00a0\u2013 50 double-arm backstroke)<\/li>\n<\/ul>\n<p><strong><em>Tot 2900 m<\/em><\/strong><\/p>\n<p><strong>BIKE SESSION<\/strong><\/p>\n<ul>\n<li>15km slow warm-up 90-100rpm ( cadence )<\/li>\n<li>2 x 20km at threshold with 5\u2019 active recovery \u00a0spinning easily at a \u00a0fast\u00a0 cadence<br \/>\n(1<sup>st<\/sup>\u00a0set on hilly route \u2013 2<sup>nd<\/sup>\u00a0\u00a0set on flat route)<\/li>\n<li>5km cool-down, very easy spinning<\/li>\n<\/ul>\n<p><strong><em>Tot 60km<\/em><\/strong><\/p>\n<p><strong>RUN SESSION<\/strong><\/p>\n<ul>\n<li>3km easy warm-up with 3-4 x 20\u2019\u2019 accelerations<\/li>\n<li>1 x 10km steady-progression run: sub-threshold steady pace (steady pace just under threshold for 7km + 3km at threshold pace)<\/li>\n<li>2km easy cool-down at recovery pace with\u00a0 4-5 x 15\u2019\u2019 accelerations<\/li>\n<\/ul>\n<p><strong><em>Tot 15km<\/em><\/strong><\/p>\n<p><strong>BRICK SESSION<\/strong><\/p>\n<ul>\n<li>Approximately 15 warm-up\u2019 with dynamic stretching and other exercises<\/li>\n<li>2 x (15 easy swim + 30\u2019 steady bike ride on a \u00a0hilly route + 15\u2019 steady run)<\/li>\n<\/ul>\n<p>During this final session you should make your transitions fast and tidy, so as to train properly for these extremely tiring and energy-sapping moments in the race.<\/p>\n<p>Can you complete these four sessions without feeling completely exhausted? Then what is stopping you from entering your first race?<\/p>\n<p>Best of luck!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Except for those predestined athletes or those who began at a very early age, what usually gets people to take part in their first triathlon race is the idea of &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":21810,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12818],"tags":[12688],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Are you ready for your first triathlon race? 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