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Avoid Overtraining for a Triathlon

When you are training for something like a triathlon, you will have to stress out your body. As long as it’s the right amount of stress, your body should be able to adapt to it. However, if you stress your body out too much, it can have negative effects. You may endure injuries and your future performance will suffer. Signs of overtraining include muscle soreness, constant tiredness, and irritability. The Virginia trainers at Team Z share some tips on how to avoid overtraining for a triathlon.

Train Steadily

While it’s necessary to train hard to get fit for the triathlon, you need to do it gradually. If you steadily increase your training load every week, you can improve your performance without hurting yourself. It is a good idea to increase your training volume by about 10 percent every week. That way, your body can adapt to the workouts and become stronger.

Don’t Ignore Your Body

If you feel very fatigued or sore during a training session, your body may be trying to tell you something. It is important to listen to your body and take an extra day off from your triathlon coaching. If you still try to persist through your workouts despite your body’s warnings, you could do more harm than good.

Give It 90 Percent

When you are doing very intense workouts, plan to push yourself about 90 percent of your maximum effort. You will still get an effective workout, but won’t need several days to recover. If you give it 100 percent maximum effort every time, you are more likely to get injured.

Plan Some Easy Workouts

When you are training for a triathlon, not every workout has to be extremely challenging. In fact, you should make a point to do a relatively easy workout after a hard one. If you do back-to-back grueling workouts, you’ll just stress your body out too much and increase your risk of injuries.

Take it Easy on Rest Days

During your rest days, you don’t want to do anything too strenuous. Don’t lift anything too heavy or do too much walking. You need to give your body some time to properly recover from the week’s grueling workouts. Relax on your couch, read a good book, and let your body rest.

Get Plenty of Sleep

Adequate sleep becomes even more important when you’re training for a triathlon. Getting eight hours of uninterrupted sleep every night can speed up muscle recovery and prevent fatigue. To make it easier to fall asleep, avoid exercising too late in the evening and drinking caffeinated or alcoholic beverages before bedtime. It’s also a good idea to do something relaxing before it’s time to go to bed, like meditation or yoga.

By following these tips, you can avoid overtraining and be ready to complete the triathlon. At Team Z, we have trained many triathletes throughout the years and can help you succeed. Call us today for more information about triathlon coaching Virginia athletes depend on.