Sport Relief 2014 showed how popular the three sports that make up triathlon; swimming, cycling and running have become. As well as events across the country in all three disciplines, the epic effort by TV presenter, Davina McCall, who at 46, took on the challenge of an ironman (albeit spread over a few days) and inspired us all. But the good news is, that we don’t all have to do a ‘Davina’ to enjoy triathlon.
Triathlons have grown in popularity every year, and the figures regarding participation continue to soar with over a 17 per cent increase between 2012 and 2013. And with the increasing number of participants, and abilities, the variety of events and options to race has also changed.
Beginners usually start with sprints made up of a 400 to 750m swim, a 15 to 25k bike and a 5k run, and in recent times, super sprints, with a 400m swim, a 10k bike ride and a 2.5k run. Beginners’ triathlons are usually pool-based as opposed to open water. And many start triathlon as part of arelayteam, focusing on one sport.
The next stage is the Olympic triathlon – a 1.5k swim, a 40k bike ride and a 10k run, and the race continues in increasing increments to Ironman – 3.8k swim, a 180k bike and a marathon.
Covering three sports means that triathlon really does cover all fitness bases, with cardiovascular benefits from all three, and extras such as strength from the bike, and flexibility and upper body strength from swimming. It is the ultimate cross training event.
Plan it
首先要做的是选择你的比赛，查看英国三项联合会的网站www.briitishtriathlon.org获取活动的详情。
You could spend a fortune on equipment, and many do with the average spend on a bike being £1900. But you don’t need to go high tech. The basics include swimming costume or tri suit with padding; pull buoy, float and other training aids; wetsuit for open water; goggles; hat; race number belt; running kit and shoes (easy tie laces); bike (can use a mountain bike for your first race but you may wish to switch to thinner tyres); helmet; and cycling shoes (optional).
开始Sprint Tri AtiSthlon
Over a four-weekperiod尝试以下会话。随着第四天，在一周的一周，第四天，游泳升温并冷却最低50米。为了踢出使用浮动，臂在前面伸出，只有拉伸臂，腿部支撑着拉浮标。
一周：
- 20 min run – or walk/run.
- Main: 4 x 25m front crawl, 25m kick, 25m front crawl, 25m pull – 20 sec recovery between sets.
- 30 minutes on the bike.
第二周：
- 20 min run – or walk/run.
- 主要：6 x 50米拉/ 50米踢。
- 骑自行车45分钟。
Week three:
- 25 min run – or walk/run.
- Main: 4 x 100m pull/100m kick; 4 x 100m front crawl (25 easy, 25 hard).
- 砖会议：自行车上50分钟，然后跑10分钟
Week four:
- 30 min run – or walk/run.
- Main: 8 x 200m pull, 8 x 25m kick, 4 x 100m front crawl (25 easy, 25 hard).
- Brick session: 60 minutes on the bike followed by 15 minute run.
