Whether you’re a first-timer or a seasoned triathlete – you’ve probably heard of the Noosa Triathlon that will be running from October 26th to October 30th. It’s been described as “Australia’s unmissable tri”, after all!
Just in case you missed it, here are some key things that we’re excited about:
- It is the biggest Olympic distance triathlon in the world.
- From world-class champions to celebrities, you can expect to rub elbows with the fast and the fabulous.
- This triathlon will be set along the stunning Noosa coastline, along Noosa’s walk of fame. Where could be a better place to make unforgettable memories and achieve smash your personal records?
To learn more, check out the official website here.
So, you’re keen to jump in and give it a go. As your local physio experts, we’re here to help you make the most of your time and training, in a safe and healthy way. Here are some key tips to keep in mind as you prepare:
Focus on strength building
When you’re pushing your body out of its comfort zone, you need to fall back on your strength and endurance. When you’re competing, you need to make sure that you have the strength to endure in every part of your body. This includes building up those core muscles.
Have you ever used a muscle that you don’t use very often and felt surprised at how sore and fatigued you became? That’s what we’re aiming to avoid.
In this triathlon, you’ll be using pretty much every muscle in your body! So it’s important to identify potential areas of weakness and undergo targeted strength and conditioning training to help prevent injuries and build up stamina.
The best choice is to see a professional who can do an assessment and recommend specific exercises that will be tailored to your history of injury and areas of strength. They can provide you with a tailored regime to target areas of potential weakness – don’t underestimate the effect that this can have on your stamina.
Practice your transitions
Train yourself to transition effectively from each activity to the other. This transition is often missed in training because triathletes are focused on mastering each activity individually throughout training. Practice your sudden switches – for example, switching from swimming to cycling, and cycling to running.
Ensuring that these transitions go smoothly will help to prepare you for the day, and successfully switch between tasks without feeling clunky or overwhelmed.
Invest in your equipment
It’s worth investing in the right gear. For example, a good quality road bike could be just what you need to get ahead, and improving your aerodynamics could be the difference between finishing in first or fiftieth.
Some other important gear to consider is:
- Shoes. Find a reputable location such as your physiotherapist, podiatrist or trusted retailer for a gait assessment and recommendation for the best running shoe to last the distance and meet your needs. You need to find a good mix between light and robust shoes. Consider some of the plated shoes, which have firm structures like carbon fibre in the sole to improve energy redistribution.
- Swim goggles. Having swim goggles that are a good fit, reduce glare, reduce fog, and are comfortable to wear for long periods of time is essential. Try them out before the day and make sure that they meet your needs. That way you can focus all of your energy on your swimming technique, rather than adjusting your goggles.
Make a checklist
Speaking of equipment, make a race day checklist that you can tick off on the day. You’ll be busy, and focused on the task ahead – it is too easy to forget to bring a towel, lose your race packet or forget your ID. Make a list of the most important things to bring, and check them off so that nothing can slip your mind.
Pay attention to nutrition
Your body’s diet and nutrition both during and after a triathlon are too important to ignore. When you are eating a specific diet to prepare for a race, build muscle or maintain fitness, we refer to that as nutrition or diet. On race day when you are taking in calories and hydration to finish the race, we refer to it as fueling.
Taking the time to sort out your pre-race diet as well as your fueling plan throughout the triathlon will be essential to your body’s ability to maintain stamina and function effectively. Eating the right macronutrients at the correct time will reduce cortisol, refuel glycogen stores in your cells, and can even help to reduce inflammation.
Before you pull out a notebook and start calculating your body weight to protein ratio, consider consulting an expert such as a dietitian instead. This involves some pretty complicated science – it’s worth the investment to find your perfect meal plan.
Remember not to overwork yourself
Sure, you want to go really hard and complete a massive set of training. But if that means you’re unable to train for the next few days, it’s probably a sign that you’ve pushed too hard. When it comes to training, consistency is best, this may not only help to prevent overuse injuries but also to build stamina and endurance. Push yourself to your limit – not over it.
Now, with the competition only a week away (29-31st of October), consider taking a rest period. You no doubt have been training hard these past few months, so now is a good point of recovery. Ensure you warm up closer to your race date, perhaps with short swims, rides or jogs. Keep your energy up by eating highly nutritious and calorie-rich meals on the day before your competition.
Getting to this point in the triathlon season, and with all your impressive pre-race training, you will likely be nursing some form of injury. From shin splints, to rotator cuff pain, not one part of the body can really avoid use during a tri. So the question becomes, are you managing your injury well? You need to ensure your physiotherapist (or similar healthcare practitioner) is aware of your upcoming race; they have great resources for you to help manage your injury!
New injury just starting to form? Injuries definitely don’t mean the end of a race. The first suggestion is to not worry! Seek advice from your local physiotherapist on how to approach your injury and see what modifications can be made for your race. Perhaps some taping, bracing or pre/post race stretches could help you succeed. If you don’t have a physiotherapist, consider seeing one of ours – at Sycamore Health! Otherwise, we’ll see you there on the team relay day (Sunday 31st) when our physiotherapists James, Dave and Jacinta compete in the relay sprint triathlon.
See a professional!
A triathlon might be one of the most physically challenging experiences that you ever go through, so make sure that you are supported properly. We can assist you for any of your triathlon needs, no matter how soon or how far away your intended race is.
Our qualified physiotherapists can provide services to support you with injury prevention, targeted strength and conditioning training, as well as a personalised training regimen.
We are proud to help you find the right balance and to train efficiently. Book now.
*All information is general in nature and is not intended to be a substitute for professional medical advice. Sycamore can consult with you to confirm if this treatment is right for you.