Triathlon Coaching Virginia

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. Training for a Triathlon When You Have a Busy Life.

triathlon coaching Virginia

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.

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Growing up, I was never even remotely athletic, a distinct liability in a sports-mad country. Moreover, I grew to associate the idea of people being “sporty” with people who were generally obnoxious, who loved to lord their athletic prowess over others.

Triathlon, therefore, was a revelation for me: very ordinary people who were able to achieve extraordinary things. Team Z is the essence of triathlon in that regard, an amazing mix of experienced athletes (who turned out to be quite nice people) and absolute beginners, all sharing their different journeys. The team is full of people who push me when I need to be pushed and who push me when I don’t think I want to be pushed. Because the team pushes me, I’ve become something I never would have believed I could become: an athlete.

Mark Mullen


Never say never on Team Z! I never thought I would do a triathlon let alone a half Ironman. I told anyone who would listen that the only way I would ever run another marathon was if it was in an Ironman and since I was never going to do an Ironman I had nothing to worry about. Well, so much for my “never” list. With the support of Team Z, I have raced numerous short distance triathlons, several half Ironmans, raced my best injury free marathon (I beat Oprah’s time), and signed up for an Ironman.
Regardless of your experience, speed, motivation, and goals there is a place for you on Team Z. When I joined the Team in December 2011, I did not know what to expect. My old game plan was to go as fast and as hard as possible regardless of the consequences. I do not recommend this strategy. I somehow always fell to side with an injury and burned out long before I reached the start line. This all changed when I joined Team Z. With the help of the coaches and my teammates, I am learning everyday how to find balance physically, set reachable goals, listen to my body, and enjoy the experience. I have a good friend on the Team that says that all the training and hard work is the journey. Race day is the victory lap. Gotta Love Team Z!

Kathy Hsu


In 2009 I ran the Disney Marathon with my mom, accompanying her on her first 26.2 mile adventure. I remember standing at the start next to her and saying, “just think, those Ironman people have to do this after swimming 2.4 miles and biking 112”¦..freaking lunatics!.” Two years later with a couple of sprint and Olympic triathlons under my belt, and after a couple of glasses of wine, I started to wonder, “Maybe I can do an Ironman too?” So I pulled the trigger, dropped the cash, and signed up for Ironman Cozumel. This followed by immediate panic. “Oh dear God, what have I done? I haven’t the slightest clue how to train for an Ironman.” A couple months later, by chance, I ran into a Z’er outside of my work and as we started talking Triathlon, she told me about Team Z. “Why not? It can’t hurt” I thought to myself. So I joined. It didn’t take me long to realize that this team had everything I wanted: knowledgeable and supportive coaches, structured training plans for all levels and abilities, fantastic teammates, and most importantly cold beers ready for you after every race!

Scott Leary