As a new triathlete, you're stepping into a thrilling journey filled with excitement and challenges. The adrenaline of racing is the best feeling, coupled with the dedication to training, can feel incredibly acomplishing. However, without the right knowledge, you may encounter some common pitfalls that can affect your performance and even lead to injuries. This guide highlights eight common mistakes that I have learned first hand and the advice you need to navigate your way to success!
1. Overtraining
Overtraining is a widespread issue among new triathletes. It can be tempting to think that more training equals better results. However, your body needs time to recover after intense workouts. 30-60% of runners will experience overtraining and are more likely to face injury without adequate rest.
Instead of increasing your training hours, create a balanced schedule that includes recovery days. Incorporate rest and listen to your body. If you're feeling exhausted or sore, take a break. For example, consider a 5-day training plan with two rest days to allow your muscles to recover. I always tell people they know their body best, if your body is telling you it is exhausted and needs rest, it is best to listen. If you need help with writing a program dedicated to decreasing your risk of injury and not only getting to the start line but finishing strong, check out coaching with MEND Training.
2. Ignoring Potential Injuries
Many beginners overlook minor aches or pains, thinking they will fade away. However, small issues can snowball into significant injuries. For example, ignoring a tight hamstring could lead to a strain that sidelines you for weeks, or even months. As a physical therapist, I see these injuries all the time. Most can be prevented through education, early intervention and adjusting your training plan. This is why I am biased in stressing the importance of a training plan that is flexible and tailored to you (aka coaching). Each week will provide it's own challenges with life, work, etc. I find it's best to have a plan adjusted weekly based on what you were able to do the week prior.
Pay close attention to any discomfort. Schedule regular check-ins with a physical therapist, chiro, massage, acupuncturist, and or coach who can help assess your form and recovery strategies. Early intervention is critical—address pain quickly to prevent long-lasting problems.
3. Not Eating Enough Protein
I am not a nutritionist, but I know nutrition is vital for your training regime. Not consuming enough protein can hinder recovery and muscle development. For optimal results, aim to consume 0.8 to 1 gram of protein for every pound you weigh daily. If you weigh 150 lbs, that's between 120 to 150 grams of protein each day.
Excellent sources of protein include chicken, fish, legumes, and dairy products. Planning meals ahead ensures you're fueling your body properly. For instance, a balanced breakfast could be scrambled eggs with spinach, whole-grain toast, fruit or a Greek yogurt parfait. As a vegatarian it might seem impossible to reach this amount of but there are so many options to choose from. Some of the highest protein sources for vegetarian food are
4. Insufficient Sleep
Sleep is crucial for performance and recovery. A lack of sleep can impact your ability to train effectively. Sleep can improve your race and training performance, mental focus and reduce your risk of injury. I always tell my athletes, everything in life is easier with sleep. Dealing with stress in life, recovering from a difficult workout, meal prepping, making the right choices for hydration and nutrition are all easier with more sleep.
Aim for eight hours of quality sleep each night. Create a bedtime routine that limits screen time before going to bed. I find that foam rolling relaxes my whole body, allowing me to fall asleep faster! Your body needs this recovery time to repair muscles and restore energy. Consider using relaxation techniques, such as deep breathing or meditation, to improve sleep quality.
5. Neglecting Hydration
Staying hydrated is vital for success in triathlons. A general rule of thumb is to drink half your body weight in ounces of liquid each day. So, for a 150 lbs individual, that's about 75 ounces of liquid daily.
Be mindful of your hydration levels, especially during warmer weather or long training sessions. Carry a water bottle during workouts and set reminders to drink water throughout the day can help you reach these goals. I find for an hour workout at least 1 x 20 oz water/electrolyte bottle is key for keeping me staying hydrated. Remember, losing just 2% of body weight in sweat can lead to a significant drop in performance.
6. Under-Fueling
Many newcomers mistakenly believe that eating less will help them improve their race times or lose weight. In reality, not consuming enough fuel will compromise both performance and recovery. A well-fueled athlete is more likely to succeed. Training for a race with the goal of performing well is not the time to try and lose weight.
Include a balanced diet rich in carbohydrates, healthy fats, and vitamins. Focus on whole foods like fruits, vegetables, grains, and lean proteins. Preparing meals in advance can help you stay committed to your fueling strategy. For instance, consider making a batch of quinoa salad packed with veggies and protein for quick meals.
7. Ignoring Recovery
Triathlons involve three demanding activities—swimming, cycling, and running—making recovery crucial. Many new triathletes rush into their next training session without allowing for adequate recovery, increasing their risk of fatigue and burnout.
Incorporate active recovery days into your weekly plan. Activities like gentle yoga or walking can enhance blood circulation and keep muscles flexible. Additionally, consider using post-workout techniques, such as foam rolling or stretching, to improve mobility and reduce soreness.
8. Skipping the Fun
Amidst the focus on performance, remember to enjoy the journey. New triathletes often get so caught up in training that they forget to savor the experience. Engaging in group sessions makes training more social and enjoyable.
Join a local triathlon club or participate in group workouts. These interactions can motivate you and lead to lasting friendships. Remember, enjoying your training will keep you engaged and excited about reaching your goals. I will never forget my college swimming days and training with teammates, working through difficult sets, all for the goal to swim fast at the end of the year!
Wrapping Up
Starting your triathlon journey is an exhilarating adventure filled with opportunities for personal growth. By avoiding these common mistakes, you can set yourself up for success. Embrace the process, prioritize your health, and most importantly, have fun! Whether you're just beginning or have a few races under your belt, these insights will help you thrive in the sport. By focusing on your training, recovery, nutrition, and overall well-being, you’re not just preparing for a race, you’re fostering a healthier lifestyle. Happy racing!
Dr. John Mendenhall II PT, DPT
@Triathlo101 on YouTube
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