A triathlon is fun, but when your eyes are set on the prize, it is more than the enjoyment that comes with it. One way to ace a triathlon race is by familiarizing yourself with and applying some great tips and hacks before and during the activity.
Whether you are just venturing into a triathlon or is an elite triathlete, these tips and hacks will help you become a better version of the triathlete you are. So read through and use them to better your experience.
1. Create a checklist prior to the event
As obvious as it might sound, having a checklist should be a top priority in preparing for the triathlon. It would be heartbreaking to get to the venue and realize that you forgot to carry your bike shoes, goggles, or even the bike itself!
To mention but a few, ensure you have your triathlon clothing, bike carrier, wet suit, bike helmet, sunglasses, race address, transition bag, water, ID, spare tube, and tire changing supply. Have them ready and tick every box on your checklist as you pack them in the car.
2. Use ketones
Your body releases ketones to produce energy when sugar levels are low. During a triathlon, your body is likely to use massive amounts of energy. Consumption of extraneous ketones could boost your energy levels, preserve your muscles, increase efficiency, and leverage your performance.
3. Eat dopamine-rich foods for more agility
Dopamine affects movement. Whether your dopamine levels are high or low, it will reflect in your movement. Ensuring that your body has enough supply of dopamine will help improve your agility during the triathlon exercise and lead to a positive outcome.
You can boost your dopamine levels by consuming supplements and foods such as fish oil, amino acids, and L-theanine; which you can find in green tea, tyrosine in meat, dairy, nuts, and mackerel.
4. A bit of starch will help
Being mindful of your diet is good for your health and key when preparing for a triathlon exercise. There are lots of controversies surrounding starchy foods and how unhealthy they can be.
Whereas this could be true, healthy resistant starch such as brown rice and pearl barley can increase your endurance and amount of energy. These foods break down to glucose which fuels your cells, tissues, and organs, while the excess stores in the muscles and liver for later consumption.
5. Grab some baby powder for your saddle-sores
You are more likely to develop saddle sores during cycling. You could be doing everything right, like taking off your shorts immediately after cycling or cleaning them before wearing them. You could also be trying out home remedies that aren’t working. Well, baby powder can help a big deal. It will get rid of the saddle sore and allow you to dry out your shoes as you transition to the next activity.
6. Prepare your meal earlier
The reality is that when you come back from racing, you will be too exhausted to cook. Therefore, use your weekends to prepare your meals and store them in a refrigerator. Visit this site for tips on proper meal planning. Early preparations will help your rest easily and peacefully after a day full of intense activities.
7. Squat for more testosterone
Squats, when coupled with weights, result in muscle build-up. Massive and more robust muscles make your body produce more testosterone which acts as stamina during the triathlon.
Additionally, squats strengthen your core and glutes, which helps you swim, cycle, and run efficiently. Do squats training a day before the triathlon and have an exciting experience.
8. Carry a chain lube rag
Lubricating your chain is essential for various reasons. It increases the durability of the chain by preventing corrosion, prevents the noisy squeaking sound that could be annoying, and most importantly, helps you move faster and increases your efficiency—which is fundamental for triathletes.
However, it would be disappointing to get to the start or middle of your race and notice that you carried your lube (bravo for that), but you have nothing to apply with. So be keen to add a rag to your checklist to use for applying the lube on your bicycle chain.
9. Join a swimming program
When training for a triathlon, you should join a swimming program, cycling group, or running club. Finding training buddies is excellent for triathletes but most important for beginners. These communities will motivate you, share some triathlon knowledge, and give you a sense of belonging—which will most likely keep you going. Join one today!
10. Bring your body glide to prevent chafing
Rubbing is inevitable during a triathlon. Before wearing your wetsuit, apply some body glide to your neck, wrists, ankles, under your arms, between your inner thighs, and around the armholes. Using body glide will protect you against chafing and make it easy to remove your wetsuit. It will also prevent you from getting friction rashes.
11. Breathe for stronger lungs and diaphragm
Triathlon is an intense activity that can make you breathe hard and fast, thus causing breathing fatigue. As a result, your breathing muscles become weary. You could use a POWERbreathe inspiratory muscle training device to increase the respiratory muscles by inhaling and exhaling against resistance. Training with this tool before the triathlon event will strengthen your respiratory organs such as the lungs and diaphragm and boost your performance.
12. Apply winter speedwork
As a triathlete, you need to have excellent speed—which requires a backup of great stamina. One of the ways you can prepare for a triathlon coming up in spring is to practice sprinting during winter.
Short sprints of between 12-20 seconds could lay a good foundation for your stamina. Regular sprint work can increase your neuromuscular density and help you ace that race! It could be cold during winter, but there’s a silver lining in it for triathletes. Let it be your moment of adding fuel to the fire.
To become an award-winning triathlete, apply these tips and hacks by ensuring that you have everything you need on your checklist, preparing enough by joining a swimming/cycling/running club, plus boosting your endurance by exercising before the race. Finally, remember to stay hydrated!