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When it comes to competing in and completing a triathlon, it is more than just a physical event. Alongside the requirement for physical strength, the mind of an athlete is also pushed to its limit, and can often be what makes or breaks them.

How to Prepare Your Body and Mind for a Triathlon

Here at Athletic Republic Pittsburgh - Training Center, we are well aware of the requirements and strains placed upon athletes when competing in a triathlon and want to use our experience providing sports training in Wexford to share some tips on how you can prepare not just your body, but your mind.

The Run

The running portion of a triathlon is arguably the easiest to train for, however by no means can it be considered easy. The key to preparing your body for the run is to pace yourself. If you are new to running, the best place to start is by alternating walking and running. Start by walking for one minute, and then run for one minute. Increase these times as your training progresses. This training style has two primary purposes.
  1. It helps to introduce your body slowly to the idea of running. This works to prevent early training injuries and slowly activates muscles that were previously not often used.
  2. During a triathlon, it isn't going to be all fast running. If your triathlon includes portions of up-hill, down-hill and cross-country running, you will need to alternate your speed and performance accordingly.
If you don't have access to a running track or exercising outdoors isn't something that you enjoy, speak with Athletic Republic Pittsburgh - Training Center at 724 933 4317 about moving your running training into our sports training complex and take advantage of the latest fitness equipment.

The Cycle

When it comes to the cycle portion of a triathlon, consistency is going to be the key to your success. Start your training by becoming accustomed to using the gears of your bike correctly. You should be able to maintain a consistent speed as the landscape changes. By doing this, your muscles are being equally activated and used, which can result in the ability to cycle for longer. For example, if you use the wrong gear and begin to put too pressure on your downward pedaling motion, your quads will wear out faster than other muscles that you are utilizing. Much of this training can be done indoors at a sports training complex in Wexford by using a stationary cycle. However, it is also important to practice outdoors to gain experience with braking, cornering and even safely overtaking inside small spatial margins.

The Swim

We have saved the hardest for last. Although many athletes can consistently swim laps in a controlled pool, they struggle to repeat this effort when faced with waves and the changing currents of the ocean. If you are new to swimming, then the best place to start is by doing laps in a pool. Keep in mind that swimming activates a lot of muscles which you may not have used recently, so it's best to start out slowly and work your way up. Once you are confident of your strength and endurance, move your training outdoors into a real triathlon swimming environment. As you get closer to the day of the event, 100% of your swimming training should be completed outdoors.

Mental Focus and Motivation

With the physical side of your training covered, it's time to tackle your mental ability. There will be many times throughout a triathlon where your brain is going to tell you that it is time to stop. This is where your determination comes in and can make the difference between winning and giving up. During these moments, even throughout your training, keep you mind focused on your goal and your sports training motivation behind your entry into the competition. The old saying of "keep your eyes on the prize" is appropriate in these situations. Visualize yourself holding up the trophy, the feeling of achievement you will receive as you cross the finishing line or even the bragging rights you will have to your friends afterward. Whatever your purpose, always keep it at the front of your mind.


Practicing hydration during training is often an aspect that is overlooked by many athletes. During regular training sessions, the time for hydration is during your break or at the completion of a goal. However, when it comes to the running and cycling portion of a triathlon, these spaces don't exist. As you practice running and cycling, be sure to keep your body hydrated and don't hold out until the end. Any decrease in performance during the transition between running and cycling while you hydrate can put you at a severe competitive disadvantage.

Get Your Mind and Body to Where They Need to Be With Sports Training in Wexford

Training for a triathlon is hard, there's no getting around it, but it isn't something that you have to do alone. Speak with Athletic Republic Pittsburgh - Training Center at 877 571 4042 about the benefits of training for a triathlon in a sports training complex.