TRAINING

Triathletes should train all three sports (swimming, cycling, and running) to improve their overall performance and reduce the risk of injury. 

 

Benefits of training all three sports
  • Cardiovascular health
    Swimming, cycling, and running are aerobic exercises that improve your heart and lung function. 
     
  • Strength building
    Each discipline builds specific upper and lower body strength, as well as core strength. 
     
  • Injury prevention
    Strength training can reduce the severity and likelihood of common triathlete injuries like shin splints, strains, sprains, and tendonitis. 
     
  • Balance
    Training all three sports helps you feel balanced and ready to give your best effort in each discipline. 

 

Swimming

Open water swimming training for a triathlon involves building endurance, practicing breathing techniques, and warming up. 

 

Open water swims begin in Late May at the Welland Flat Water Center located145 Lincoln St, Welland, ON L3B 6E1

 

All Skill levels are welcome.  All swimmers must purchase a swim bouy and be a member of Tryforce to participate.

Cycling/Bricks

Cycling is the second discipline in a triathlon, after swimming and before running. It's often the longest part of the race, taking up about half of the total race time. 

 

Long Rides are offered weekly depending on participant sign up.  Distance ranges from 20km to 50km rides.  All skill levels welcome.  A road bike is recommended.  All participants must wear a helmet.

 

Bricks are training sessions where you perform 2 sports back to back.  Most brick workouts will be a short run followed by a bike loop.  We repeat this till the sun goes down.

We are also going to offer swim/run brick workouts.  More details to follow   

 

Brick sessions begin in May to October.

Running

Running is crucial for triathlon training because it builds essential aerobic endurance, allowing you to perform well during the running leg of the race, especially when fatigued from the previous swimming and cycling segments; it also helps improve leg strength, transition efficiency between disciplines (particularly from cycling to running), and mental toughness by training your body to push through fatigue during a multi-sport event. 

 

Most runs are done individually according to members training plan and goals.

 

Group runs will be weekly depending on participant sign up.  All skill levels are welcome.