Common Triathlon Training Mistakes to Avoid When Preparing for a Race

The number of people who compete in marathons and triathlons keeps increasing.

Around 30,000 running events take place every year in the US. So, are you getting ready to compete in a triathlon? You’re not alone.

Keep reading to learn about common triathlon training mistakes you should avoid.


Too much training can lead to fatigue, injury, and even burnout. Athletes should be mindful of their training load and intensity and build up both gradually over time. Some indications of overtraining include excessive fatigue, irritability, mood swings, sleep disturbances, and an overall decrease in performance for an extended amount of time.

One way to ensure you are on the right track is to consider investing in Triathlon Coach Certification | ASFA. They can help you avoid these common training mistakes and guide you toward a successful race day.

Neglecting Strength Training

Balancing strength training and running, biking, and swimming is important. Without making time for strength training, you will lack the strength and endurance necessary to finish the race effectively.

It is beneficial to incorporate upper body weight training into your routine. This will help build strength and endurance in the arms, shoulders, and back, all areas important in swimming.

Adding two days of strength training per week can also help bolster leg muscles and arm strength. Squats, lunges, and weight-lifting can help to build muscles and balance for the running portion of the race. Strength training helps improve aerobic capacity, reduce fatigue, and decrease the risk of injury.

Not Practicing Transitions

Practicing transitions is something that triathletes often forget in their training, but it is important not to overlook. Transitioning between the three events requires the athlete to accustom themselves to the flow and rhythm of the race. Not practicing the transitions can leave athletes feeling rushed and disorganized, leading to slower split times.

It is important to time yourself during transition practice to learn the best techniques and positions for the most efficient transitions. This can save precious seconds on race day and improve race performance.

Poor Nutrition

Eating a balanced and healthy diet is essential to providing athletes with the energy and nutrients to build muscle, reduce fatigue, and reduce the risk of injury. Proper triathlon training nutrition starts with a combination of healthy proteins, fats, carbohydrates, vitamins, and minerals consumed throughout the training cycle.

Low-carb diets such as Atkins may provide quick weight loss but are not recommended for athletes trying to maximize their performance. Failing to fuel appropriately can lead to premature fatigue, decreased biometric capacity, and even muscle soreness.

Skipping Rest Days

Skipping rest days during your triathlon training likely won’t make all the difference in your performance. Still, regular rest days are essential to allow your body to recover, repair and rebuild tissues between more intensive training sessions.

Remember that rest days don’t have to be days off from exercise but should include light, low-intensity activities such as yoga, swimming, and walking. Not allowing adequate rest will also decrease your ability to stay focused and motivated throughout your training.

Triathlon Training Mistakes To Avoid

When preparing for a triathlon training, it is important to understand what mistakes to avoid. Listen to your body and build up your training at a steady rate, practice proper nutrition and keep hydrated, and make sure you get adequate rest. Get started today and start training!

Looking for more health and fitness tips? Check out more of our articles now!

Published by
Andrea Parker

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