Flip through the latest issue of Gulf Weekly.
As the global sporting spotlight will fall on Bahrain again later this year, GulfWeekly has teamed up with one of the world’s top trainers to coach the island’s sports-lovers to prepare to take part.
If you have ever fancied trying a triathlon there will never be a better opportunity. Your community newspaper hopes to inspire you to put your best foot forward and have a go.
Don’t be scared… Andy Price will help you every step of the way!
I have been asked by GulfWeekly to write a series of articles on how to train for a triathlon. The aim of these will, over the coming weeks and months, be to provide advice on how to train safely to take part.
The training programme will be based on an average club athlete and will not be suitable for all so care must be taken to do what is appropriate to your level of fitness. If in doubt consult a doctor on what will be suitable for your level of fitness.
So firstly some background. I have been coaching and competing at multi-sport events for the last 25 years, starting off in Modern Pentathlon (Running, Swimming, Show Jumping, Fencing and Shooting) where I represented GB at the World Cup in Mexico City and the UK and more recently as part of the UK Masters team in Biathle (Running and Swimming) where I have won medals at the World and European Championships.
I take part in Bahrain Road Runners and local sporting events whenever I can but these days most of my time is taken up coaching local youngsters. I am a fully qualified GB National Swimming and Running coach and have been involved in training multi sport athletes for the last 10 years, including at International level.
Over the following weeks and months this column will aim to provide a basis from which you can build your own training programmes. It is impossible to provide a programme of training that is suitable for all; this very much depends on your initial level of fitness and health, the time you have to devote to training and your age.
My programmes will be aimed at the average club triathlete but can be adapted by all to suit your own circumstances.
The programme will be aimed at taking part in the Bahrain Challenge on November 20 and will also include advice on how to recover and take part in the inaugural Bahrain Ironman 70.3 on December 5 should you wish to or have enough energy left.
Over the next 10 months the Bahrain Road Runners will be organising a Sprint and Olympic Distance Triathlon and there will be two Half Ironman. The good news is that you can still take part if you don’t fancy some of the events as all competitions have a relay format where you can take part in individual events either in a male, female or mixed team.
I have eight golden rules for anyone who wants to train seriously:
1. BE FIT TO TRAIN. If in doubt take medical advice before or during training. The chances are you will get strains and injuries as you train. Don’t try and train through them, they will just get worse. If you are in pain it because your body is trying to tell you there is something wrong. Get it checked out.
2. REST. The most important part of my training programmes is rest. Rest allows your body to benefit and recover from training. Factor in rest and a good night’s sleep.
3. HYDRATE. Drink water and plenty of it. Water or sports drinks in moderation help replenish electrolytes and salts lost in exercise. Especially in Bahrain it is essential you hydrate adequately both before, during and after exercise. Always carry water with you when exercising and sip often rather than a lot when you have developed a raging thirst.
4. GOALS. Set yourself a realistic goal. For some that might just be finishing one discipline in a triathlon, for others it might just be finishing all three events. The more ambitious might have a specific time in mind. Remember goals can be adjusted up and down depending on how your training goes. You don’t have to set a time now but be realistic in your aspiration.
5. TRAIN SMART. Establish a routine. Work out how much time you can devote to your training and get yourself into a routine. Train with others as they will push you. There are many clubs and associations that will help you.
6. TRAIN SAFELY. Linked to training smart, don’t train on your own where possible. Certainly take care when cycling around the island. The safest time is early Friday and Saturday morning with most cycle training taking part in the south near Zallaq beach. Never go for an open water swim on your own and be especially careful when you swim in the sea. Wear bright clothing or reflective vests at night when exercising.
7. EAT SENSIBLY. Ensure you eat a balanced and appropriate diet. As you up your training you will need to adjust your diet to match. If in doubt seek advice.
8. ENJOY. Most importantly have fun. Yes the training will be hard and the race harder – but do it with a smile and enjoy the experience.
So detailed training will start post-Eid and each week GulfWeekly will publish a detailed training programme for the following weeks, starting on the Sunday. The programmes will run up to the end of the Bahrain Half Ironman on December 5. The training will be split down into eight separate blocks.
Next week we will look at how to set up a training plan for you, how much training you should be doing. If you feel particularly keen then consider doing some light training this week:
2 – 3 pool swims of about 1500M each. Mix up the distances with rest after every 100, 200 or 300m
1 – 2 Rides of about 20 – 30km each steady
2 – 3 runs of 4 to 6km each steady
If you have any questions email editor@gulfweekly.com
For those who have not taken part in a triathlon before, they come in four distances:
Sprint Triathlons - 750m Swim / 20KM Bike / 5km Run
Olympic Distance - 1500m Swim / 40km Bike / 10km Run
Half Ironman or 70.3 – 1.9m Swim / 90km Bike / 21km Run
Ironman - 3.8km Swim / /180km Bike / 42km Run
