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Increasing the intensity, time or type of activity too quickly is one common reason for sport injury. To prevent this, many fitness experts recommend that both novice and expert athletes follow the ten percent rule, which sets a limit on increases in weekly training. This guideline simply states that you should increase your activity no more than 10 percent per week. That includes distance, intensity, weight lifted and time of exercise.
For example, if you are running 20 miles per week and want to increase, adding 2 miles the next week follows the 10 Percent Rule.
If you are a beginning exerciser, 10 percent may be too much, and a 5 percent increase per week may be much more comfortable; for others, 10 percent may be too little. If you aren't sure of your ability or if you experience any aches or pains, simply modify your increases accordingly.
Before beginning on any exercise programme, you should always consult with your GP (Physician) regarding your current physical condition and the particular demands of the related programme - particularly if you have any history of heart disease, pulmonary disease, diabetes or bone/joint ailments such as osteoporosis.
We've done our research, and its genuinely possible to go from virtual non exerciser to triathlon Sprint competitor within 12 weeks. Its basically a question of building up gradually, and balancing your training across the three disciplines. The 'Sprint Plan' is designed with plenty of rest periods, so you'll be able to catch your breath when you need to.
This is probably the main reason more people don't sign up for a triathlon, but it's a myth that triathlon training has to take over your life. It's perfectly possible to complete a Sprint triathlon training for about 5 hours per week. And there are plenty of ways to reduce the amount this eats into your spare time - you could run or cycle to the pool or to work. Think about swimming or running in your lunch break.
This is another common worry, but as triathlon is such a growing sport, most races will be packed with other first-timers. To give you an indication, the Michelob Ultra London Triathlon (the world's biggest race) had 50% first-timers taking part in 2006.
You don't have to spend a fortune, especially not when you start training. You've probably got the essentials already: A bike (any bike) and helmet, running shoes, swim suit and goggles. There's no need to buy a new bike, wetsuit or other triathlon-specific training kit until you're sure you want to carry on. But then.... let the spending begin!!(and that's the really fun bit)
There are plenty of triathlons with pool-based swims to choose from. But if there's a race you want to do with an open-water swim, a few simple tips and training sessions can build your confidence. You won't need to do much open-water training, particularly if you're not aiming for a set race time. If its the hordes of other swimmers that worry you, start at the back or side of the pack to avoid knocks.
You're not alone. On average, approximately 30% of Sprint triathlon competitors swim breaststroke. It's perfectly possible to complete our swim in a respectable time without swimming crawl. Its worth being aware though, that swimming breaststroke in a wetsuit is hard work, but the good news is that the added buoyancy that a wetsuit gives you makes swimming crawl simpler and speedier. If you've always wanted to be able to swim the crawl but never learnt - how about getting a series of private 1:1 lessons at your local pool. With plenty of practice you'll soon be gliding through the water in the fast lane.
Particularly if you live in a city and ride only rarely, starting a cycle-training programme can seem intimidating. Find a cycle route near you; these are often disused railways and are flat and easy to follow. Confidence comes quickly with practice. During the race, by not trying to push ahead - there's no danger of being knocked off by other cyclists.
The key to staying injury-free is to build up slowly - never increasing distance/speed by more than 10% increase per week.
There are lots of differing opinions about this. It is probably wise to skip training if you're feeling unwell or tired for any reason. But competing? they say if your cold is located in the neck upwards, then it is fine to 'go for it' but if it is below the neck - ie, chesty - or you are running a temperature, then it's advisable to pull-out. Many people do compete with a chesty cold or at the end of a bout of 'flu because so much effort has been focussed on the 'big day' only get poor times and an exacerbated illness.
No. No matter how you try to rationalize it to yourself, you should not have even one cigarette. To do so would put you on the slippery slope that may lead you back into your habit. It appears that prolonged use of nicotine can create a permanent tolerance in the body. This nicotine reaction can be triggered many years after you have quit by smoking a single cigarette. It is not worth the risk of becoming hooked to the smoking habit again. All the reasons why you quit are still applicable so why jeopardize this for one cigarette? Just as a recovering alcoholic can never have "just one drink" an ex-smoker should not smoke a cigarette.
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