Many triathletes who have been on an extended training break find it difficult to get back into a proper workout schedule. Whether you have been out of action for a few weeks or a few months, it’s important that you take the right approach when returning to training. Taking it slow in the beginning, you should ease your body back into triathlon training gently to avoid injury and ensure that you get back to full fitness as quickly as possible.
When you’re returning to training after a long break, it’s important to set yourself a goal to keep your training on track. Whether it’s completing a particular distance by a set date, beating an old-time, or signing up to a race, having a goal will help you to stay motivated. Get your mates involved to make your training more fun and to hold yourself accountable. Run together, take your bikes out, swim as a group and make sure you have the support you need when you are ready to restart training again.
Continue reading to learn how you can ensure your return to triathlon training is a success and you are prepared for the next race season.
Put A Plan In Place
As the old adage goes, ‘fail to plan, plan to fail’. Creating a realistic training plan that you can commit to is essential when you restart your training. Write out your plan and put it somewhere where you will see it every day to keep yourself motivated and on track towards your goals. With a clearly defined roadmap to your targets, you will have a better chance of reaching those milestones.
Set Realistic Goals
After a break from training, it will take you some time to regain your fitness. Setting goals is important, but it’s important to be realistic. Setting unattainable goals will result in disappointment, which can completely derail your training plans. Set small goals in the beginning and build on your progress over the next few weeks. Training too hard in the beginning or over-training could lead to injury, which will put you back on the sidelines.
Incorporate Resistance Training
Many triathletes and other endurance athletes overlook weight training and other forms of resistance training, in favour of more cardio-based workouts. While long-distance runs, bike rides and swims are an important part of any triathletes training regime, it’s important to include some cross-training. Resistance training can help you to build strength, prevent injury and increase your fat-burning capabilities to help you get rid of any excess weight gained during your inactive period.
Don’t Forget To Stretch
Stretching before and after exercise is important in preventing injury and helping your body to recover after workouts. Consider incorporating yoga or Pilates in your weekly training schedule to maintain your flexibility, especially after a break from activity. These exercises can also benefit your mental health, helping you to feel more relaxed and to sleep better. This will improve your recovery time, allowing you to get progress quicker as you restart training.
Kick Start Your Return To Triathlon Training Successfully
When you are returning to training after a long break, it’s crucial that you take it slow for the first few weeks, listen to your body and stretch every day. Drink plenty of water, make sure you get enough sleep and fuel your body with the right foods. Looking after yourself as you begin your return to training will ensure that you start your new regime on the right foot and that you are fully prepared for the race season ahead, ready to take home the gold.
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