Hello All! This is Russell for a second. I noticed that several triathlons and marathons are coming up in a few months and I asked a new colleague to share his expertise.

Jaime Morales is one of the newest Personal Trainers at the 12 th Street Gym and I have asked him to write up an article for triathlon preparation. Jaime has competed in over 20 triathlons in 4 different countries. Jaime is a great Personal Trainer in general, but if you are looking to participate in a marathon or triathlon, he is the one you want assisting you to prepare. Contact Jaime through www.incredifit.com.

Jaime at his last triathelon

Prepare Yourself for a Triathlon:
The Newest Trend in Fitness Training!
By Jaime Morales

Finishing a triathlon ( a swim, bike, run race), could be a very rewarding experience. Though to have fun and to take full advantage of the race you can not just “wing it”.

In my years of experience as a triathlete, I’ve come to learn about having the proper balance between physical and mental strength training, cardiovascular endurance, flexibility and nutrition. These are all key factors when preparing yourself for this event.

HOW MUCH TIME DO I NEED FOR PREPARATION?

I suggest giving yourself at least 2-3 months of endurance and strength training. You need time to develop a base for each of the three disciplines. Many people seem to be the weakest at swimming, so they tend to pay the least attention to this part of the race. If you are already strong at one or two of the three disciplines, you should put more emphasis or that sport that may be your weakest link..

WHAT SHOULD MY WEEKLY TRAINING LOOK LIKE?

Start off by training each sport twice a week with 10 to 15 minutes of stretching after each session. By week five, increase to training each discipline 3 times a week. Add one or two days of functional strength training. 3 weeks before the race you should start reducing time of training and increasing the intensity by doing sprints, and interval work (work/rest periods).

NUTRITION

As with every sport, nutrition will be your key to ultimate success, including proper hydration. Make sure to load up on your glucose reserves 2 to 3 days before race day. Pasta is a great energy source, especially the night before the race.

OTHER TIPS:

• Tape one or two power gels to your handle bars (bike), you’ll be needing a boost of energy after the swim.
• When you set up your running shoes, have them tied to your measure and apply Vaseline around the base of the shoe so that they slip on easily.
• BIGGEST TIP OF ALL: HYDRATE THROUGHOUT THE WHOLE RACE AND DURING THE WHOLE DAY AFTER THE RACE!! HAVE FUN GETTING INCREDIFIT!