Triathlon: Physio Restart joins in
The triathlon is a demanding sport that requires endurance, strength and mental fortitude. It combines swimming, cycling and running to create an exciting and challenging competition. In this article, you will learn more about the different distances, the equipment and the basic aspects of triathlon. We also want to give you a brief overview of what Physio Restart has in common with the sport of triathlon: Oliver has been an enthusiastic participant for a few years now.
1. distances: The triathlon offers various distances to suit both beginners and experienced athletes. The disciplines are usually structured as follows:
- Sprint distance: 500-750 m swim, 20 km bike, 5 km run
- Olympic distance: 1.5 km swim, 40 km bike, 10 km run
- Middle distance (also known as “70.3”): 1.9 km swim, 90 km bike, 21.1 km run
- Long distance (also known as Ironman distance): 3.8 km swim, 180 km bike, 42.2 km run
2. equipment: The right equipment is crucial for a successful triathlon:
- Wetsuit: Helps with swimming and provides buoyancy. Depending on the water temperature and distance, a decision is made as to whether to swim with or without a wetsuit.
- Bike: A light, aerodynamic bike is an advantage. The prices for a good bike can quickly slip into the 5-digit range.
- Running shoes: Comfortable, well-padded shoes make running easier. Carbon shoes may be useful at certain speeds.
- Triathlon one-piece suit: A special suit that can be worn in the water as well as on the bike and while running.
- Goggles, helmet, sun cap if necessary, race number: Essential accessories for the race and the race number can be obtained on site shortly before or on the evening before the race. You will need to purchase the appropriate tape to attach your number in advance and bring it with you.
3. transitions: The changes between the disciplines are referred to as “transitions”. T1 is the change from swimming to cycling, while T2 is the change from cycling to running. Efficient transitions can save valuable time, so the triathlete has done their thing properly on the spot.
4. training and preparation: Triathlon training requires a balanced mix of swimming, cycling and running. Here are some important aspects of training:
- Brick training: Combine cycling and running to prepare for the transition between disciplines.
- Interval training: Improve your speed and endurance with intensive intervals.
- Long-distance training: Get your body used to the longer distances of the respective disciplines.
- Mental training: Develop mental strength to overcome challenges during the race.
5. nutrition and hydration: During the triathlon, adequate nutrition and hydration is crucial. Experimenting with different energy bars, gels, salt tablets and drinks in preparation training will help to find out what suits the athlete best. Breakfast before the competition should also be carefully considered, as should sufficient carbohydrate intake the evening before.
Oliver’s achievements to date
Where / What Discipline
Tour de Carinthia
Road bike 468km – 8800hm – 15h
Result in his age group 51
Total result 95
Eberbach
swim 700m
cycling 22.2km
run 6km
Result in his age group 4
Total result 23
Zurich
swim 1.5km
Cycling 40km
run 10km
Result in his age group 4
Total result 117
Schaffhausen
swim 2.3 km
Cycling 35.4km
run 9.8km
Result in his age group 9
Total result 33
Zurich
swim 1.5km
Cycling 40km
run 10km
Result in his age group 29
Total result 58
Schaffhausen
swim 4km
Cycling 70.7km
run 19.8km
Result in his age group 7
Total result 13
Zurich – Zermatt
Road bike 280km – 6000hm
Result in his age group 5
Total result 9
Training overview from Oliver
Fall / Winter: 5-6x/week on the indoor bike roller with Zwift (training app recording) 1-3h
Swim 1-2x/week 0.5-1h
Spring / summer: in good weather, cycle to work 5 times a week for 45 minutes each way
2x/week 10km runs at low intensities
1x/week >10km or <10km but high intensities
Cycle 200-300km 1-2x/week
Swim 1-2x/week
The triathlon offers a unique opportunity to overcome physical and mental limits. Whether you are a newcomer or an experienced athlete, the challenge of the triathlon can be incredibly rewarding. If you commit to varied training sessions, good equipment and a smart race strategy, you will experience the fascination of this demanding sport up close, just like Oliver, and Anneke as team supporters on the roadside and poolside.
Author:
Oliver Penny
