How many days rest before Olympic triathlon?

A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.

How many hours a week should I train for an Olympic triathlon?

That’s three to four hours per week. Well folks, experience has told us over and over again that that’s all you need to do a sprint or a standard-distance duathlon. For the Olympic-distance triathlon, add another 1-2 hours per week.

How hard is it to do an Olympic triathlon?

The distances essentially double—an Olympic-distance triathlon includes a 0.93-mile (1.5K) swim, a 24.8-mile (40K) bike and a 6.2-mile (10K) run. It’s just far enough to challenge you without making your training feel overwhelming.

How long should you taper for an Ironman?

An athlete who has been averaging 20 hours per week will have a taper that is longer and more gradual than the athlete who has been averaging 13 to 15 hours a week. IRONMAN: The general rule of thumb for the average age-group athlete preparing for an IRONMAN race is three weeks.

What should I eat for breakfast before a triathlon?

For later races, triathletes will generally aim for a meal 3-4 hours before the race and then a smaller ‘top-up’ snack 1-2 hours before race start. Meal choices may include breakfast cereals, porridge, toast or pancakes if breakfast, or wraps, sandwiches, pasta or bread rolls if a late evening race.

How many hours a day do triathletes train?

The truth is that most age group triathletes excel with around 9-14 hours per week of training. You can accomplish a lot with 10 hours a week if you stay focused, put everything into your intervals and cut out all the junk miles and wasted time like long bike stop groups and hanging out in the locker room to talk.

What is the best swim stroke for a triathlon?

Most participants swim the front crawl (freestyle stroke) since it is the most efficient and fastest stroke. Speed is not always the highest priority when swimming in a triathlon. Being able to complete the swim leg allows the athlete to get back to more familiar ground (pun intended).

How many hours a week is an Ironman?

A typical plan will run a course of 24-30 weeks, with the first six to 10 weeks totalling between eight and 10 hours per week. As you get closer to the race, training time ramps up, to averages closer to 12 to 15 hours per week.

What is a respectable triathlon time?

To finish near the top of your age category, under 1.5 hours is a good ballpark time. Elite men and women typically finish under the one hour mark, although women might be a little bit higher.

How fast do triathletes swim 1500M?

So assuming spotting goes well and no major issues I would expect to finish 1500M in a pool around 28-30 minutes.

How can I improve my Olympic triathlon time?

5 Steps to Running Faster in a Triathlon

1. Improve your movement economics. Running on the treadmill helps to build the habit of maintaining a high running rhythm, even as fatigue increases.
2. Run regularly on tired legs.
3. Run a lot.
4. Be fresher off the bike—or the swim!
5. Get A Little Leaner.
6. Athletes’ Choice Winner: Triathlon.

What should I do the week before an Ironman?

7 Things Successful IRONMAN Racers Do in the Week Before a Race

• Get Your Bike Race Ready. Not a great bike mechanic?
• Practice Your Transitions.
• Finalize Your Nutrition Logistics.
• Finalize Your Hydration Logistics.
• Plan Your Post-Race Logistics.
• Familiarize yourself with the course.
• Prepare (but don’t obsess!)

How do you taper for an endurance event?

Begin your taper one week prior to race -day. After your hard training day, plan an easy day. Decrease your training volume (mileage) by 50%. Decrease your frequency of training (number of workout sessions) by 20% or take an extra day off.