© 2018 by Oxford University Triathlon Club

TRAINING & RECOVERY

GUIDE

Here are some guidelines for training and recovery aimed at those new to triathlons or training ​up to 10 hours per week. It's just a rough guide - do what's right for you and ask committee members or other experienced OUTriC athletes if unsure! 

BALANCING 3 SPORTS

Rough guidelines

  • Ideally do 1-2 sessions per week in each sport. This will equate to roughly 4 and 8 hours per week of training time.​

  • Train a maximum of once per day. You may be tempted to do Thursday morning swimming and Thursday evening turbos, for example, but your body will not thank you if you jump in before you’re ready!

  • Allow plenty of rest before and after hard sessions.  

  • ALWAYS leave minimum 1-2 days of NO TRAINING each week.  Your body will thank you and will prevent injuries.

  • Focus on volume. Especially if you’re new to endurance, it’s recommended to focus on mainly on volume and not intensity for at least the first 3 months of your training. You can add in more intensity-specific workouts after you’ve built up a good base.  ​

  • Build up volume gradually. Increase the number of sessions and the total distance per week gradually to avoid getting injured or over-fatigued

Things to bear in mind

  • Swimming is low impact and is a great recovery sport! You can swim pretty much as often as you like.

  • Cycling is also low impact but if you're doing hard turbo sessions, fatigue can accumulate in your legs.

  • Running is high-impact and hard on the body.Never do back-to-back hard running workouts.
     

Triathlon training can be tiring! Make sure to take time to recover

HOW TO SPEED UP YOUR RECOVERY 

Take time to recover –including rest days

Take at least one complete rest day per week. Avoid doing back-to-back hard sessions and rest up if you feel fatigued.

 

Mix up your training

Mix up your training program so that different sets of muscles are worked on different days. Try to schedule swimming sessions between running/cycling workouts to allow your legs to recover.

 

Reduce the intensity

Focus on gradually increasing the volume of your training rather than doing lots of high-intensity sessions.

 

Eat properly to recover faster

Aim to have a diet high in carbohydrates, lean proteins and healthy fats such as omega 3 oils. Ensure you are getting enough vitamins and minerals too. Take supplements if needed.

 

Refuel soon after working out

You should already be drinking during your workout but make sure to drink after exercise too to replace any fluids lost. You should also aim to refuel with carbs and protein as soon as possible. The best recovery benefit comes when you refuel within 20mins of finishing exercise.

 

Refuel before and during your workout

Eat a meal high in carbs before working out. Make sure to be drinking during your workout.If your workout is long, you may also need to refuel during–gels are good for an immediate energy boost. Bananas are also great!

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