Using the gym for triathlon training

Using the gym for triathlon training

Training indoors for a triathlon might seem out of place in the spring, but it has several advantages. A gym provides a place of exercise continuity. Outdoor environmental factors are minimised so you don’t have to worry about road dangers, traffic lights, fumes or allergies. Plus, exercise machines allow you to mimic inclines according to your triathlon route.

The secret of triathlon training at the gym is to stick as much as possible to the three disciplines – swimming, running and cycling.

Swimming

Lucky enough to have a gym with a pool nearby? Start swimming training without delay. Concentrate on interval training and front crawl. This will develop your cardio faster and work more muscles than anything.

Rubbish technique? It’s worth getting an instructor to show you properly. Good technique, more than anything else, will improve your time. Time is also saved by pushing hard from the walls, keeping as streamlined as possible. 

Cycling

Stationery bikes are good, but spin bikes or classes more accurately replicate road riding. Aim for high-intensity workouts, easy gears and pedal spins of 100rpm’s or more. Three five-minute blocks of decreasing intensity will boost your cardio quickly. Do this twice a week, including some swift transitions to the treadmill.

Running

The treadmill is a great opportunity to maximise interval training. Three five- minute blocks with decreasing intensity works well again. Set the elevation for one degree for the whole session mimics the wind and uneven terrain. Also set inclines to simulate a hilly course. Or, if you’re keen to get some outdoor practice, you could run home from the gym.

A triathlon is the perfect motivation to get fit for the spring and summer. Plus, in just a few weeks all your muscle groups will be toned and tri-fit.

Enjoy the challenge. Give the gym a tri!

 

Comments

Roger B.
20 March 2014

Roger B.

I like the idea of adding extra training by running to and from the gym - saves petrol and parking and fits in extra exercise.

Elliot M.
19 March 2014

Elliot M.

The gym is a really important tool for training for this type of event, but it's also crucial that you get out and train in the open air on terrain that will match race day.,

Mike D.
19 March 2014

Mike D.

I have just started training for a local triathlon so these tips are well-timed. I would agree that interval training with all disciplines is the best approach to triathlons. Spinning is great, but I would add that getting some outdoor road cycling time is probably a good ideal too. You need to experience the wind, traffic and potholes to know what it's going to be like on the day.

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