Lots of triathletes take part in different events whilst doing triathlons. This variety helps to diversify sessions and taking on new challenges. You want to take part in a trail run with differences in elevation, but you don't know if it is compatible with doing a triathlon soon after? Today, I am going to introduce how trail running is useful in preparing for a triathlon.
It's not always easy putting together your diary and juggling between your different wishes, your time availability and the races on offer by the club or your mates. You will have to respect the fact you need to give yourself a certain amount of time to recover between the trail run and the triathlonYou will have to adapt this time according to the distances covered, but for trail runs of 40 to 60 km, a period of 6 weeks between both races is worth taking to get the optimum benefits of the trail run preparation.
WORKING ON YOUR ENDURANCE
To prepare for trail running in the mountains different types of sessions are planned, in particular, hike-and-run sessions designed to help the body get used to long periods of effort. Even if the exertion of 7 hours of running is different to the 7 hours of exertion doing 3 disciplines in triathlon, the body will get used to working with the fatigue and manage to use of its resources. You will subsequently be laid back about your ability to deal with this kind of effort during your triathlon.
WORKING ON SPEED
To prepare for trail running, it is important to do short and long interval training sessions on the track or on the flat so the body and heart get used to changes in pace. This speed work will be beneficial for the triathlon because it will enable your organism on the given day to better adapt and have the ability to cope with your pace throughout the race.
BUILD UP YOUR POWER
Running sessions uphill or with different elevations help to work out different muscles groups and in particular quads, which are useful for cycling. I often notice that even with less bike training, when focusing on trail running preparation, that when I switch to triathlon preparation I feel my thighs respond pretty well despite the lack of mileage under my belt. Running with differences in elevation is subsequently useful, and you'll feel the benefits when you switch to long cycling sorties.
You have to take into account what you put your body through when you do a triathlon after a trail running race. A trail running race over this kind of distance and differences in elevation is very arduous.You will have to follow up the trail run several days after (approx.10 days) with intensive sessions that include other activities: cycling and swimming. This transition period is not always obvious. You have to increase the workload whilst bearing in mind what the body has been put through a few weeks beforehand.
It is therefore vital to a have a training plan, knowing yourself so that you are capable of adapting to your body and especially to the level of accumulated fatigue.
For my part, doing these kind of events one after another helps me build on training done with the factors mentioned. This lets me plan over a 5 month period, 2 good events with different atmospheres. After these kinds of events, I allow myself time to rest and at the end of the season do a few shorter races with some speed training. You have to mix it up!
I've been doing triathlons for 10 years. After having run the different formats ranging from the XS to the XXL, I am now focusing on the L format. The two disciplines in which I feel most comfortable are the cycle and run legs with a certain partiality for the run leg.
I particularly enjoy the events involving elevation gains. I love the triathlon because it is a complete sport that combines many of the different values that I share.