R3 Triathlon is thrilled to be sponsored by Middaugh Coaching. East Jordan natives, coaches, and amazing athletes Josiah and Yaro Middaugh share training tips and race preparation schedule below. Contact them for a custom race training schedule or use the one below for free! Thanks, guys!
yaro & josiah Middaugh
Training tips and schedule below!
The R3 Triathlon is only about 10 weeks away, and if you’re like most you’re not quite ready for a three discipline event. Maybe you consider yourself a weekend warrior, and dabble in many different sports, but aren’t sure how to put them all together. How do you get ready for a multi-discipline event? We have put together a few guidelines to help get you to the R3 Triathlon start line with confidence.
Make a Schedule
We recommend making a schedule for even single discipline athletes, but it’s even more important if your event combines more than one sport. You want to make sure you hit each discipline every week. The R3 triathlon is bike heavy with about 60+% of the race time likely spent on the bike course. For this reason, you want to make sure that you are biking at least 2-3 times per week for this event. Build your endurance on the bike by including a long ride every week. Runs can be shorter, but it is still important to run consistently 2-3 days per week. Kayaking requires more logistics and less fitness, so one day per week in the kayak is ok. Check out the sample week below.
You’ve made your schedule, now you have to stick to it. The athlete that is most consistent in their training is almost always the most successful. This means that your schedule must be realistic. Start conservatively. If you think you have 6 hours to train each week, start with 4-5. If you can stick to that schedule for 2-3 weeks, bump it up. Leave some room for progression.
Get the Proper Gear
Don’t wait until the last minute to find the right gear for your multi-sport event. The R3 Triathlon includes biking, running and kayaking. Try to track down all the equipment you need well before the event so that you can use it in your training. There is nothing worse than scrambling to find gear the day before an event or making adjustments in the transition. Race day should never be the first time you ride your bike, run in your race shoes or paddle your kayak.
Find a Training Partner
Training for multi-sport events is fun, but we all have those days where we don’t feel like training. If you can find a training partner for some of your workouts each week, you are much less likely to skip out of workouts.
Progress Your Training
Like we mentioned earlier, start with a conservative schedule and add volume as you progress. Add volume and intensity to a few key workouts each week so that you eventually equal or surpass the race distance and intensity for each discipline. The run is about 2.3 miles, the bike 19 and the paddle 2.7 for the R3 Triathlon. You probably want to work your long run up to about 3-5 miles, your long bike up to about 25-30 miles (1.5-2 hours) and your kayak to about 3-3.5 miles.
Don’t Forget Your Rest
Rest days are needed so that your body can recover and get stronger from the hard work you’ve put in. If you don’t get proper rest, your gains will be limited.
Practice Race Day Nutrition
Under race conditions you never know how your stomach will respond unless you’ve practiced. The general rule of thumb is you want to try to take in 200-300 calories per hour. You may not know exactly how long the R3 Triathlon will take you, but you will start to get an idea through your training. Some athletes will likely complete the course around the 2 hour mark where others may take closer to 3+ hours. If you are closer to three hours that is totally fine, just realize your nutritional needs will be very different than someone finishing in 2 hours or less. Practice your nutrition during your race specific workouts, such as your brick, interval sessions and long ride. The more intense your effort the harder it is for your body to handle solids. If you plan to race hard consider things like gels and chews along with your sports drink. If you plan to go at a more leisurely pace you may be able to handle some solid foods such as bars. Again, don’t try anything new on race day!
Be Race Specific
Try to mimic race conditions and intensity as best you can. If you are a seasoned endurance athlete you will likely be racing at a higher intensity than someone who is out to finish so you will need to have some workouts with intervals that progress. If you are a newbie, it’s more about getting in the volume and covering the ground...or water. You want to know that you can handle the terrain and distance. If you can train on the race course that’s great, but that’s not realistic for many. Try some down river paddling or open water if that’s all you have, trail running and biking on a hilly course to mimic the conditions of the R3 Triathlon. Below is an idea of what your training week could look like.