How to Train for a Long Course How to Train for a Long Course Triathlon by Scott CathcartTriathlon by Scott Cathcart

•According to the USA Triathlon Organization, more than 150,000 people participated in triathlons in 2011. While the sport has experienced tremendous growth over the last few years, long course triathlons (Ironman 70.3 and Ironman 140.6) remain two of the sporting world’s most grueling competitions.

•There are three elements to consider when training for a long course Ironman triathlon:

•Start Slow – The first two months of training are traditionally spent acclimating your body to the demanding multiple disciplines of a triathlon. During this time, the focus should be on building endurance and working on techniques, focusing first on your greatest weakness, which for most triathletes is swimming.

•Increasing Strength and Endurance – The next two to three months should be spent building strength and endurance in each sport. Whether it is biking, running, or swimming, try to build up to one or two per day, six days per week. During this period, training could take approximately 10-15 hours a week.

•Achieving Optimum Fitness Levels – The month leading up to the triathlon should be focused on perfecting your technique, and working to improve your performance for each event in the race. The triathlon not only requires physical fitness but mental fitness as well.

•Taper – The last two weeks leading up to the triathlon should actually be easy. Keep working out, but cut back on the length and duration of your workouts. The strategy is to make your body crave the endorphins your are cutting back on, so that you are ready to eat up the course on race day!

•About the Author:About the Author: Scott Cathcart is an endurance sports enthusiast, having participated in numerous triathlons and marathons over the years, including the past 17 Escape from Alcatraz Triathlons in a row. Over the past decade, he has served as Chief Executive Officer of Cathcart Strategic Advisers, an organization that devises initiatives to help clients streamline operations, implement strategic marketing programs, acquire new customers, raise capital, and increase revenues.