Sport

Returning to Triathlon Training After a Break

A gradual return-to-training plan for triathletes after a break, using walking, swimming, mountain biking, progressive running and resistance-band work.

Date 18.01.2017

Author

maq

Topics

Today we would like to share this article from Triathlon magazine, One Sport Is Not Enough, which explains how to resume exercise for triathletes.

After the Christmas break, it is time to start the sports routine again, for this they propose exercises to recover the habit gradually and progressively and thus avoid injuries.

Time to start over!

Hiking

According to Triathlon magazine, walking between 1 and 5 hours once or twice a week offers important benefits. Among these advantages, the following stand out:

Muscle and joint impact is less than running
It allows us to progressively get used to and adapt our muscles and joints to training.
It is a very healthy aerobic exercise that you can maintain for several hours, therefore, it improves our qualities as a long-distance runner.
It allows you to enjoy nature and the surroundings with peace of mind.

Swimming

During the Christmas break, and because of the cold weather, it is normal to abandon the water in our routine. However, it is important that our body recovers the sensation of the aquatic environment, according to the magazine.

We simply want to get our bodies used to water again. Therefore, we will not be demanding, and we will increase the level progressively.

They recommend swimming between 30 and 50 minutes using different training aids to enjoy again the pleasant sensation that doing an activity gives us with reduced impact from gravity.

Mountain Biking

To resume our training, mountain biking is a good option. Triathlon magazine explains that it is an exercise that takes us away from monotony, since it is a way to exercise on varied terrain and with greater attention.

With one or two outings a week, between an hour and a half and three hours, we will achieve multiple advantages in our body. These include developing strength and power and improving bike-handling skills.

It is, without a doubt, a fun way to get back into the exercise routine.

Walk and run

According to the article we are referring to, this is the best way to start your running training progressively and without causing excessive soreness.

Maintaining a comfortable run of between 40 and 60 minutes for the first three weeks is a perfect way to get our body ready for training again.

And, to do it properly, we will take into account the aspects that they tell us:

We will start with a longer walking time and gradually decrease this time, to increase the running time.
The running pace should be moderate (60-70% of the maximum heart rate) and the walking pace should be brisk, not allowing the heart rate to slow down too much. Look for uneven and mountainous terrain to develop this type of training, this way it will be much more fun and you will help work on the proprioception of your ankles.
Progress in an appropriate way, you can start with 30-minute sessions and even do 1h30 of walking-running. During the walking sections, walk for a few minutes on your toes and heels and in this way you will be strengthening your ankles
Take advantage of this period to wear the sneakers you will wear this season and adapt to them.

And finally... Strength work with resistance bands

For the start of the season, we can opt for elastic bands, which will allow us to tone, as well as work the muscles. According to Triathlon: "This type of work will prepare our muscles for more demanding strength work during general and specific preparation."