What are the phases in triathlon training?
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Triathlon training typically involves several phases to ensure athletes are well-prepared for race day while minimizing the risk of injury. Here's how the training phases are often structured according to insights from the :
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Base Building Phase: This initial phase is focused on developing a solid foundation of aerobic endurance. It's important for logging hours in swimming, cycling, and running to build stamina needed for a triathlon. During this phase, training is consistent but not overly intense, allowing athletes to build endurance gradually 1.
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Build Phase: Following the base building, this phase involves increasing the intensity and volume of workouts. Athletes continue with their endurance workouts but start incorporating more targeted training like tempo runs, interval cycling sessions, and technique-focused swimming workouts. This phase helps in improving speed and efficiency 2.
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Peak Phase: This phase is closer to the race and involves sharpening skills and fitness. The volume might decrease slightly, but intensity remains high to simulate race conditions. Athletes often include brick workouts (cycling followed immediately by running) to simulate race transitions 3.
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Taper Phase: In the final weeks leading up to the race, training intensity and volume are reduced to allow the body to recover and adapt fully. This tapering ensures that athletes are well-rested and at their peak performance on race day 3.
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Recovery Phase: After the race, a period of active rest is essential for physical recovery. Gentle activities like light swimming or cycling help maintain fitness while giving the body time to recuperate from the intensive race effort.
Throughout the training phases, consistency, discipline, and mobility work are crucial. Regular mobility exercises aid in injury prevention and enhance performance, particularly as competition day approaches 1.
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