Are You A Triathlete Or A Single-Sporter?

Triathlon is a combination of swim, bike and run into one event.

The training needs of a triathlete are quite different to the needs of someone doing only a single one of those sports.

Sure, you might emphasise one sport over the others at different times of the year, and perhaps train differently at that time, but when you are training for triathlon you need to train as a triathlete,
not a single-sporter.

So think for a moment about some of the differences between the needs of single-sporters and triathletes:


Swimming

Single-sporter:

Swims in a highly controlled pool environment (temperature, flat water, block start).

Races in a lane to themselves.

Requires a highly efficient stroke and a strong kick.

Swims their distance at maximum effort, often with a final sprint finish.

Triathlete:

Swims in unpredictable open water conditions (temperature, rough water, various starts).

Races with people all around and sometimes over the top too!

Stroke efficiency is still important but may need a higher stroke rate and greater strength to overcome rough water.

Swimming in a wetsuit positions the body differently in the water.

Swims at an appropriate effort level so as to still ride and run well after.


Cycling

Single-sporter:

Exceptional bike handling skills for bunch riding, technical descents, etc.

Able to ride at a wide range of cadences.

Tactical skills to attack as needed or react to attacks.

Periods of very high intensity and periods of much lower effort.

Rides their distance at maximum effort, often with a final sprint finish.

Triathlete:

Reasonable bike handling skills, but not as critical as a single-sport cyclist.

Excellent pacing judgement.

The ability to sustain consistent cadence and effort (limiting surges).

Ability to attack/react only at the highest levels of racing.

Muscular strength so the ride still leaves something in the tank to run with afterwards.

Rides at an appropriate effort level so as to still run well after.


Running

Single-sporter:

May run big miles to develop a big aerobic base.

Works hard on developing skills and efficient technique.

Runs their distance at maximum effort, often with a final sprint finish.

Triathlete:

Relies on cross training from other disciplines to build aerobic base.

Skills and technique are still important, but greater strength is also needed to run well on fatigued legs.

Runs at best possible effort over the distance, but this is slower than a stand alone run due to fatigue from cycling and swimming.



You can see that although there is a lot in common, there are also a lot of differences.

Triathletes need to train as triathletes - not three different single-sporters.

Use the list above to identify some specific thing to work on, or if you’re not sure where to start then seek
advice from a qualified TriNZ coach.


Gerrard Smith coaches people to achieve great results and have a great experience along the way. Whatever your discipline, goal, and lifestyle, Gerrard will help you to make it happen. See www.MrSmiths.co.nz for more.