Physical and mental preparation tips for triathletes and marathon runners

The preparation of a triathlete or marathon runner goes beyond training the body; It also implies strengthening the mind. Both aspects are essential to achieve maximum performance and overcome the challenges that arise in these resistance disciplines. Next, we detail the most effective advice for integral physical and mental preparation.

Physical preparation: Strategies for effective training

Physical preparation within the background athlete training program is based on the programming of the contents that will determine the global performance of each sports discipline, combining the basis of physiological development and allowing the progression of the different magnitudes that will facilitate the set -up and the peak moments in the performance in competition.

1. Resistance training

For triathletes, the key is to combine the three disciplines (cycling, swimming and career) to improve cardiovascular resistance. Marathon corridors must focus on long -distance career training. The consistency in these training will improve the body's ability to support the effort during the competition. The best method to develop resistance will be the continuity and cohesion of the loads of each sports discipline.

2. Muscle strengthening

Strength training is crucial to maintain adequate posture and prevent injuries. Triathletes and marathon should include strength exercises such as squats, lunges, and work with elastic bands to strengthen legs and core preventive. The work of force oriented to the development of maximum forces can be useful in the face of the improvement of each sports gesture, as well as the efficiency in terms of global performance itself. It is interesting to generate transfers to the sports discipline itself, with work in increases or looking for changes in the orography of land.

3. Intervals training

High intensity training are fundamental to improve anaerobic speed and capacity. Performing high -intensity career or cycling intervals during certain days of the week will improve performance in long events. The programming and planning of high intensity work will be determined by the structures that are raised according to the objectives and competitions marked in the calendar.

4. Active recovery and rest

Rest is as important as training. Active recovery, such as yoga or stretching sessions, will help reduce muscle tension and improve flexibility. The repairing dream will allow each athlete to maintain effective continuity in training. Sleeping well and with good latency maintains the constancy between work and rest. The dream can also be planned and training.

Mental preparation: overcoming psychological limits

In resistance tests, not only muscles are tested: the mind plays a decisive role. The ability to maintain concentration, manage fatigue and overcome internal barriers can make a difference between abandoning or reaching the goal.

Developing solid mental preparation is as important as following a physical or nutritional training plan, since it allows transforming pressure, fatigue and doubt into energy and determination.

1. Visualization

Positive visualization is a powerful technique. Visualize the route of the race, overcome difficult moments and reach the goal successfully improves trust and focus ability during the competition.

2. Stress management and anxiety

It is common to feel anxiety before an important event. Deep breathing and meditation techniques can help control stress and keep calm at critical moments.

3. Resilience development

Resilience is key in resistance sports. Developing the ability to overcome mental fatigue during long training and competitions is essential. Staying motivated, even when things get difficult, it is a determining factor in success.

4. Objectives and mental focus

Establishing clear and attainable goals is vital to stay focused during training and competition. Having a plan and marking intermediate objectives will help maintain motivation and concentration

Sports Nutrition: The right fuel

In the long distance, the organism is like an engine that needs the appropriate fuel to perform at the maximum. Adequate nutrition not only guarantees the necessary energy for each kilometer, but also favors recovery, delays fatigue and optimizes performance. Know what, when and how to feed the organism becomes a key strategy for training and mental effort to find their best ally at the table

1. Pre-training

Consuming complex carbohydrates before long training provides the necessary energy for prolonged effort. It is also important to include some protein for posterior muscle recovery.

2. Hydration and electrolytes

Staying hydrated is fundamental. During training or competition, electrolytes, such as sodium and potassium, help maintain the water balance of the body, avoid fatigue and cramps.

3. Supplementation

BCAA’s (branched chain amino acids) are essential to reduce muscle fatigue, while creatine and protein help in recovery and muscle strengthening after training. A good supplementation approach can make a difference in performance.

Specific training for each modality

For triathletes

Triathletes must train the three disciplines in a balanced way. It is advisable to carry out combined training to simulate competition conditions, such as the "Brick Training" (Bici-Carrera). In addition, practicing rapid transitions among disciplines is essential.

For marathon runners

Marathon corridors should focus on improving their career technique and long and progressive training. The "long ruins" must gradually increase in distance to improve resistance. In addition, working on the rhythm and career strategy is crucial to optimize performance.

 Preparation and perseverance

In triathlon and marathons, physical and mental preparation are two fundamental pillars that determine success. Through adequate training, correct nutrition and mental strengthening, any triathlete or marathon corridor can exceed its limits. The key is in constancy and approach.

Frequent questions

How many days a week should I train for triathlon or marathon?

It is recommended to train from 4 to 6 days a week, including resistance, strength and recovery or loading training.

What foods should I avoid before a race?

Avoid high foods in saturated fats, refined sugars and dairy products or excessive fiber that can generate digestive discomfort.

How can I reduce the risk of injuries during training?

It is important to make an adequate heating to the intensity of the session, mobility work and stretching, and strengthen the key muscles, as well as compensate with those that allow preventing injuries, in addition to always listening to the body to avoid overrums.

What should I eat during the competition?

During the competition, it consumes energy gels, isotonic drinks and energy bars to maintain your stable energy levels. Depending on the sports discipline and the temperature of the event, the choice will be one or the other. In heat events you can use isotonic and gels drinks with mentol, in cycling, when there is no excessive gastric motility we can wear energy bars. If I intend to run subsequent to cycling (for example T2 in triathlon), better use gels or energy/isotonic drink to avoid gastrointestinal problems associated with digestion and stomach movements during the race on foot on foot