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Tagged as: Triathlon (en)

Things to keep in mind when purchasing a triathlon bike

Triatlon fiets kopen

In one of my earlier blogs I gave the tip not to immediately purchase an (expensive) triathlon bike as a starting triathlete. However, if you do intend to purchase a triathlon bike, here are some points to take into account.

The importance of the correct cycling position during a triathlon

The correct position while cycling is a crucial thing. Because of the fact that a triathlon consists of multiple disciplines; swimming, cycling, and running, you don’t want to waste any energy due to an incorrect cycling position. In addition, an incorrect position can also cause injuries. For these reasons, I definitely recommend you to have a bike fit (bicycle measurement) done before the purchase of a triathlon bike. Moreover, I also recommend this if you already have a bike, but haven’t done a proper bike fit for your bike yet. A correct cycling position is essential and you can gain a lot from this for your triathlon.

A racing bike or a triathlon bike?

You could say that the type of bike depends on the triathlon distances that you want to complete. The shorter distances, respectively, such as a sprint or Olympic distance mainly require aerodynamic bicycles. For longer distances, such as half a triathlon or the Ironman, comfort (the right cycling position!), nutrition and hydration are also very important. Space for at least 1 bottle is required. So, for these distances, it is important to have a bike that also abides to these requirements. I can say that for the longer distances it’s certainly advisable to ride on a triathlon bike.

For the shorter distances, a normal racing bike could stand up perfectly for the task. You might even add a triathlon steering wheel for more aerodynamics. For these reasons, it isn’t really necessary to immediately purchase an expensive triathlon bike as a starting triathlete!

The difference between the triathlon bike (time trial bike) and the racing bike

The difference between the two types of bicycles can be found in the geometry of the bicycles and the bicycle position when riding the bike. Because, in addition to the cycling part, a triathlon also consists of a swimming and a running part, which means that the upper body is already tired before you start cycling. Thereby, you must also have enough energy left in your legs for the running part.

This means that the geometry of a triathlon bicycle also ensures that the bicycle movement matches more closely to the subsequent running movement, making the transition between cycling and running more easier which results in spilling less energy.

Buying a new or second-hand triathlon bike?

It isn’t really necessary to buy a brand new triathlon bike as a starting triathlete. The purchase of a second-hand racing or triathlon bike will definitely be a good option for starting triathletes. However, it is very important to pay attention to the correct cycling position. Especially with a second-hand bike. The body position will be different for everyone, depending on someone’s posture. So, if you are already familiar with a certain brand and its bike fit, I advise you to stay with that brand.

The right bike fit is a must

In the end, the choice for a racing or triathlon bike, new or second-hand, mainly depends on the distances you want to cycle and your available budget, of course. As a triathlete with the aim of cycling the shorter distances, a (second-hand) racing bike will suffice. If your goal will be a half or a whole triathlon, I would recommend you to go for a triathlon bike. Regardless of your goal and the type of bike you decide to purchase, the right bike fit is essential. This is something you should really keep in mind when purchasing your triathlon bike.

A training schedule for your first triathlon

Curious how far you can go? Do you think you can do half a triathlon or maybe even a whole triathlon, but you don’t know where to start? Find more information on the triathlon coaching page.

Offseason triathlon training tips

Offseason triathlon training tips

The offseason is a hard time for triathletes. We have to find a balance in between giving our bodies the rest they deserve and staying fit enough for the first races of this year. This seems like a hard balance, given the nature of these two concepts.

Staying fit in the offseason or winter is different than working out in the rest of the year is. The roads may be snowy, the weather may be cold and wet. These are not exactly the weather conditions that you want to when running, cycling or open water swimming. I wrote down ten offseason triathlon training tips to help you through this offseason.

1. Implement strength training for triathlon, not body building

One of the most common ways to improve in the offseason, in my opinion, is strength training. Try focusing on multiple-muscle movements that complement triathlon sports movements when working out with weights. This helps you to perform better and decreases the risk of injuries.

 

2. Intergrade fast workouts in your weekly workout routine

Training in the offseason can seem as if it’s the same all over, all the time. One way of making offseason triathlon training more diverse is intergrading fast workouts in your weekly routine.

 

If you work out three times a week or seven times, it is always wise to increase the speed of some of these workouts. Doing so helps your body to make gains by experiencing the stress of fast workouts.

 

Offseason triathlon training tips

 

3. Plan 2 to 4 key workouts per week, focusing on improving speed, endurance or both

These harder key workouts help effectively to reach your offseason goals. Whether your goal is to improve endurance, speed or both, key workouts will help you reach this goal. Try to limit the frequency of these workouts to two to four times a week.

 

4. Focus on your ‘weak’sport during the offseason

If you are having a harder time swimming than you do running or biking it is, of course, wise to focus on swimming during the offseason. This seems obvious but keep in mind that adding one extra session per week is not going to help you enough. Try implementing four or five sessions per week. Be careful with running and cycling since with these sports it is easier to get injured.

 

5. Use the professional advice of a triathlon coach to finetune your swimming, running and cycling techniques

A small improvement in your technique can lead to great results! If you do not wish to work with a professional triathlon coach you could also ask an experienced triathlete to take a look at your techniques during the offseason.

 

Offseason triathlon training tips

 

6. While swimming in offseason, set daily and weekly goals

Swimming without a purpose is neither fun nor motivating. Start beating PR’s on a weekly basis to increase your motivation!

 

7. The offseason time is a perfect time to try other sports

Alternative sports can be used to prevent mental fatigue. Swimming, running and bicycling are great but giving other sports a try can have positive results as well. How about mountain biking for more bike-handling skills, or indoor climbing to strengthen your core, back, arms and shoulders.

 

8. Use the time off in the offseason to give your running legs the rest they deserve

Running is rough on the body. An average runner has at least one injury per year. Use the time off from the offseason to help those legs recover from last years races. Instead of running, you could train with light weights and cords to simulate running movement or try aqua jogging, since you’re going to be in the pool a lot anyway.

 

9. Take that break and reflect over last year’s results

We, athletes, are people of habits. We like to stay busy training for upcoming races and improving techniques. The offseason is the perfect occasion to really take a break from training, both physically and mentally.

 

Offseason triathlon training tips

 

10. This is the perfect time to experiment with new equipment

Now is the time to upgrade your gear. If you feel like upgrading wetsuits, wheels, running shoes, helmets, nutrition or an entirely new bike, do it now. You don’t want to mess around with untested equipment when the race starts.

 

The offseason makes us appriciate the raceseason even more. Let’s try to appriciate the offseason as well. Use these 10 offseason triathlon training tips to achieve better results on your next race!

How to choose a tri suit?

trisuit

Wearing a tri suit is strongly recommended for anyone who wants to participate in a triathlon, young or old, beginner or expert. The tri suit is, the name says it all, made for all three parts of a triathlon. This makes that the triathlon can be covered without blisters and as streamlined as possible. In addition to a special thin pad for running and swimming, most tri suits also have a storage space. Here you can put nutrition and (sports) drinks so that you can get the best out of yourself while staying hydrated and well fed.

In addition, a tri suit ensures that you have more buoyancy, which means that you have a higher position in the water. You also save energy by wearing a tri suit while swimming, because your body loses less heat. The energy you save can then be put in the cycling and running parts.

The investment for your first tri suit may put you off, but a tri suit pays itself back. For example, I could use my first tri suit ten (!) years. I would like to help you sort out the right tri suit, so you will find tips in this article to choose a suitable tri suit.

tri suit

The temperature of the water

When selecting the perfect tri suit, the temperature of the water is an important variable. If the water is very cold, it may be useful to carry a wetsuit over your tri suit. The wetsuit will keep you warm and helps you save valuable energy while swimming. If the water has a more pleasant temperature you can also choose not to use a wetsuit. In this case it is useful to choose a tri suit that dries quickly.

The weather during the triathlon

Especially in the Netherlands, the weather on the day of the triathlon is never a certain factor. If you want to prepare for the weather, it is important to think about the following matters. Most tri suits have built-in UV protection, it is important to find a tri suit that also has this. It is also important to wear a tri suit that is well ventilated.

Storage spaces

Consider carefully what you want to take with you during the triathlon. If you have a lot (food, sport drink, mobile phone for tracking your progress) with you, it could be useful to consider this when choosing your tri suit. Make sure that your belongings can not fall out of your pockets during the race.

Picking a tri suit in the right size

A tri suit that is too small can cause skin irritations and limited freedom of movement. On the other hand, a tri suit that is too large can slow you down in the water. So, make sure you have exactly the right size and practice a lot in your tri suit in advance.

Help with your first triathlon

Curious how far you can go? Do you think you can do half a triathlon or maybe even a whole triathlon, but you don’t know where to start? Find more information on the triathlon coaching page.

Triathlon facts

Triathlon facts

The triathlon is gaining popularity, not only in our country but worldwide. This popularity means that interest in triathlons is also growing. In this article, you will find seven remarkable facts about triathlons.

Because the sport is still fairly young, the results have also improved in recent years. For example, the first winner of the Ironman took over eleven hours and 45 minutes. The fastest time nowadays is in the hands of the German Jan Frodeno, he finished an Ironman in over 7 and a half hours.

Triathlon facts

Jan Frodeno

Drafting is not allowed during the bicycling part of a triathlon. Drafting, tucking in close behind the rider before you to reduce wind resistance, is not allowed during the bicycling part of a triathlon. Participants must take at least 10 meters of distance between them and the next driver. The only races in which drafting is allowed are the World Triathlon Series, Olympic Games and Honours Division games.

The ‘original’ triathlon consists of three parts: firstly the participants have to swim 3.8 kilometres, then they cycle 180 kilometres and they end with 42.2 kilometres of running.

There is a reason why these distances are not rounded. This reason goes back to the birth of the triathlon. In Hawaii, there was a discussion on which sport was the hardest, swimming, cycling or running. Because no answer was found, it was decided to organize a competition with all three parts. The winner of this race had to be the strongest athlete. It was decided to combine three major local competitions, the Waikiki Roughwater Swim (3.8 km), the Oahu Round the Island Bike Race (180 km) and the Honolulu Marathon (42.2 km). So today, the triathlon world still uses these distances.

Triathlon Facts

First triathlon in Hawaii

Maybe you know the feeling of dizziness after swimming in open water. This dizziness occurs because triathletes have been in the water for a long time before they start the cycling part. This phenomenon is called orthostatic intolerance and can be prevented. It is important to drink enough before you start the swimming area, this prevents orthostatic intolerance. Wearing a tri suit also helps. These suits help your blood flow evenly through your body.

The first triathlon competition ever was held in San Diego. In 1974 the first triathlon was performed here. In the first instance, the race would only consist of two parts, but the cycling part was also added, this caused the race to go from a duathlon to a triathlon. The distances of this triathlon were, however, much shorter than the distances we know today (450 meters swimming, 8.1 km cycling, 9.7 km running).

The triathlon has been on the program of the Summer Olympic Games since 2000. The first Olympic triathlon was held in Sydney. The distances at the Summer Olympic Games are slightly different from the traditional triathlon distances, 1.5 kilometres of swimming, 40 kilometres of cycling and 10 kilometres of running.

Curious about more triathlon information? Read more about putting together a training schedule, tips for your first triathlon or about my first triathlon.

Creating a training schedule for a triathlon

Trainingsschema triatlon

What is the best way of creating a training schedule for your first triathlon? Training for your first triathlon is not something that you should underestimate. It might just be that this will be the biggest sports achievement you will have up to now. How do you prepare for such an immense task? Putting together the right training schedule for your first triathlon is therefore extremely important. I have been participating in triathlons for more than a decade and would like to help you create a training schedule for your first triathlon!

Training by yourself or in a group

Do you like to train by yourself or do you prefer to workout with like-minded people? There are numerous triathlon clubs in the Netherlands. These clubs are formed so you can train together with other triathletes and find help from qualified triathlon coaches as well. In addition to the support and tips you can get from these triathlon clubs, another advantage is that the membership-costs at the Dutch Triathlon Federation are lower!

If you prefer to train by yourself, you can also do this while you benefit from the tips of a qualified triathlon coach. I started doing triathlons in 2007 and became infected with the triathlon virus. As a passionate triathlete, I have since participated in many triathlons and as an IRONMAN Certified Coach, I coach triathletes of every level. Whether it is a sprint distance, a half- or a full Ironman, I am there to guide you.

Trainingsschedule triathlon

Put a schedule together and stick to it!

Set up a constructive training schedule for your triathlon together with your triathlon coach and more importantly, stick to it! Training for a triathlon is never easy but you will notice that it will only become harder once you won’t stick to the schedule.

Take account of the composition of your training schedule with the length of the triathlon. For example, a schedule for a sprint triathlon is different from a quarter or half triathlon.

The triathlon parts which you are less known with.

Weak parts are there to be improved! Are you an experienced cyclist that would like to start triathlons? Do not just practice the bicycle part. This may sound obvious, but it is natural that you do practice that what you like. So, make sure that you emphasize your weaker parts in your training schedule.

It is also important to start with technique and endurance training. When you have mastered the technique of all three parts (including the switches!) you can start integrating speed training in your schedule.

Trainings schedule triathlon

Food

It is not necessary for a triathlon to integrate a special diet into your training schedule. Of course, it is important to eat healthy and stay hydrated. I prefer to eat fresh, so no packages, microwave meals etc. Furthermore (very) much vegetables (stir fry or steaming), some fish or meat (rarely) and eggs or vegetarian.

As far as carbohydrates are concerned, I eat those mainly in the morning in the form of oatmeal (overnight oats… 😉) supplemented with linseed, fruit and cinnamon, during lunch in the form of legumes or (vegetarian) pasta and at dinner only vegetables and a protein source. Furthermore, some raw (unsalted) nuts and/or bananas spread throughout the day.

I always make sure that I get up well on the day of the race. I eat my breakfast 2.5 to 3 hours before the game. Read more about my diet before and during the competition. Ask your triathlon coach for more tips about triathlon nutrition.

Take your rest

It is important to calmly start training for a triathlon, this should also come back in your training schedule for your first triathlon. Do not overestimate yourself. Keep it realistic. Overestimating yourself creates unachievable goals and injuries! You can always increase the distance of your next triathlon, you’ll be doing a lot more of them, trust me 😉.

Another common mistake is thinking that more training will always get you better results. This is not necessarily true. Make sure you do not over train yourself. For example, 20 training hours per week are already too much, training 5 hours a week is enough!

In addition, it is also useful to schedule rest moments in your training schedule. This helps your muscles relax, giving you the chance to recover. The last week before the triathlon you can shorten the training sessions so that you can gain strength for a race day. You could increase the intensity of the shortened workouts. This helps you to start sharp and rested on your first triathlon.

A training schedule for your first triathlon?

Curious to know how far you can physically go? Do you want to discover where your sporting limit lies? Triathlon is the ideal sport to discover that. Request information without any obligation, questions are free! By clicking on an INFO button in the price tables you reach the contact form.

Package(s)

Package 1
€ 45,- for 4 weeks.
  • An introductory meeting (face to face, or via facetime/ skype) – one-off additional cost of 25 euro.
  • From this, a personal schedule is developed for you.
  • The schedule will be shared via your (free) Training Peaks account
  • This package does not include feedback on your progress
Package 2
€ 60,- for 4 weeks.
  • An introductory meeting (face to face, or via facetime/skype) – one-off additional cost of 25 euro.
  • This schedule is then evaluated weekly by me on the basis of your results, and will be altered where necessary.
  • Your schedule will be shared via your (free) Training Peaks account.
  • You can also do ‘field tests’ every 4 to 6 weeks, where we will assess your progress and add to the schedule where needed.

Both packages are available to be booked as 20 week plans, with the prices being € 205,- and € 275,- respectively.

Tips for a triathlon diet

Triatlon dieet

Nutrition is an important part of your triathlon training schedule. It ensures that your body has the strength and perseverance that it so badly needs during the triathlon. A diet is easy to put together and has a huge impact on your end result. In this article I share several tips for a triathlon diet and describe my eating habits before and during the race.

My daily triathlon diet

It is not necessary for triathletes to integrate a special diet into your training schedule. Of course, it does is important to eat healthy and stay hydrated. I prefer to eat (and almost always) fresh, so no packages, microwave meals etc. Furthermore (very) much vegetables (stir fry or steaming), some fish or meat (rarely), eggs or vegetarian. In terms of carbohydrates: especially in the morning in the form of oatmeal (overnight oats … 😉) supplemented with linseed, fruit and cinnamon, during lunch in the form of legumes or (vegetarian) pasta and at dinner only vegetables and a protein source. Furthermore, some raw (unsalted) nuts and/or bananas spread throughout the day.

Before and during the triathlon

I always make sure that I get up some hours in advance of the race. I eat my breakfast 2.5 to 3 hours before the triathlon. Depending on the length of the race (1/8, ¼ or longer) I eat another banana about 30 minutes before the start and 10 minutes in advance a Hammereurope gel. On the bike I use Hammer Perpetuem, again depending on the match. At shorter distances more diluted than at the longer distances. In T2 I often eat 1 or 2 morsels of banana and then during the walk up to 10k nothing more. Then I only take water at the service stations. At the longer distances I take a Hammer gel every 20 minutes.

Make sure that you test the food you use during your (long)triatlons, so that you know how your body reacts to it. Start at an early stage already so that you are able to switch brands, if necessary. Furthermore, food/drink is personal in terms of quantities. We can test all of this during your training program and from there make a nutrition plan for “race day”.

Triathlon diet

Tips for your triathlon diet

Make sure you have enough food and drinks with you during the triathlon. Water is distributed in the care posts, but you really need food (bananas, gels) during a long traitlon. Also make sure that you know what kind of food works for you. Do not forget to eat during T2. Logically this is the easiest part to eat, make use of it!

It can also be useful to eat a meal with lots of carbohydrates two nights before the game. This ensures that the carbohydrates are slowly broken down and continue to give energy for a long time. In addition, you will have no trouble falling asleep the night before the race.

Finally, it is important to make a diet plan for your triathlon diet and to stick to it. This means that it is not only the weeks before the triathlon, but that you pay attention to your diet throughout the year. General health is the basis of endurance sport!

A triatlon coach for your diet

Curious how far you can go? Do you think you can do half a triathlon or maybe even a whole triathlon, but you don’t know where to start? Find more information on the triathlon coaching page.