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10 Tips For Young Triathletes | Improve Your Triathlon Training And Skills

10 Tips For Young Triathletes | Improve Your Triathlon Training And Skills


– One of the things I love about triathlon is the fact that it
caters for all abilities and for all ages. Now, we are seeing more
races that are targeted at the younger athletes, encouraging
them to take up the sport from an early age, and obviously,
the distances are shorter for youth and juniors, but how should training
and preparation differ? Well, we’ve put together
out top training tips for the young triathlete. (upbeat rock music) The emphasis of your training needs to be on technique and transitions, as this will put minimal
stress on your body, but can give you really significant gains to your overall performance, so if you break down the three sports and then try and focus on a
couple of things within each. For example, in the
swim, you could look at the underwater phase of your stroke and really work on that, and then, also, look
at turning around buoys and making that a very efficient movement. When it comes to the bike, you
look at smooth gear changing and really getting your
cornering nailed down, and then, as for the run, you practice lots of running off the bike, and also just concentrating on good form. Well, on top of the individual sports, you can really make a lot of gains by working on your transitions, so for example, if you
learn and manage to perfect the flying mount and dismount, that will save you a huge amount of time and it’ll be a skill
that will be invaluable for the rest of your career. And then, the smaller things
that will soon add up, like practicing putting
your trainers on and off if you’re doing duathlon,
and also, really simple, just learning to run with your bike, ’cause it will save valuable seconds. Race distances are obviously shorter for the younger age groups, so your training should
actually reflect this as well, so focus on quality over quantity. Don’t be afraid to work really hard, but just make sure
between your hard sessions that you get plenty of rest
and time to recover properly. You’re better off doing less
training and doing it well than doing hours and hours a week, and this especially goes for running, as when you’re young, your bones
are still gonna be growing, so they’re not gonna be as strong, so make sure you do build
up any volume gradually, and try and mix up the
terrain and run on grass or softer surfaces whenever you can. It’s great to be enthusiastic
and wanting to win, but sometimes, you need
to just slow it down and work on the finer things, and make sure you perfect those. For example, you could just
look at your swimming stroke and break that down and
concentrate on one small part, or you could look at
your whole transition, but doing it slowly to start with. On this topic, try to perfect one thing before moving on to the next, and I know it can be really frustrating, but practice does make permanent, so you want to be doing
it well to start with, and when it comes to
putting it into a session, if you are working on technique, try and do it before you’re too tired so you can really concentrate. For example, if you’re doing drills, try and mix them in with your warmup, and then, maybe in swimming, you might want to put them in
midway just to remind yourself to carry on doing the correct technique. Now, some coaches do tend
to put drills at the end so you’re practicing when you’re tired, but then that does require
a lot of concentration. Visualization is a useful
technique to work on as well, and it’s not gonna put
any fatigue on your body, but can help improve your
racing and your training, so try and set aside
some time to visualize and go through, whether
it’s a new technique that you’re working on,
whether it’s your transition, slow it down in your head and repeat it, and then, hopefully, when it comes to the real life scenario,
you’ll be that much smoother. As a young athlete, I’m
a bit jealous of you, ’cause you probably have
a huge amount of energy, but you still need to have
plenty of rest and recovery. Just like an adult, your
body is having to repair and get stronger after sessions, but on top of that, you’re
gonna have natural muscle and bone growth, so therefore,
you need to make sure you’ve got a very healthy
diet that fuels your body, and you’re also getting enough sleep, so there’s no point in
training hard if your body isn’t able to adapt,
recover, and get stronger. Pacing is a difficult one to explain, and hard to train for, but
understanding your pace will become invaluable in a race. Now, often, the younger the athlete, the faster they go off at the start and the quicker the drop off, ’cause as soon as the gun goes, your adrenaline’s firing
and you just want to win, but you can actually
practice this in training, so try and do some race pace intervals offer a short rest, but having said that, don’t get too hung up on it, because the more you race,
the easier you’ll find it to know exactly what pace you can race at. Well, that leads me on nicely. Don’t be afraid to race. It’s probably the reason
that you’re doing triathlon, and you can learn so much
so quickly from this, but please remember, it
is supposed to be fun. You get to meet others
who’ve got the same hobbies. You get to race against your friends, and you get that adrenaline
and buzz from a competition, plus you’re gonna
improve your race tactics and your triathlon skills pretty quickly, and when I say embrace racing, it doesn’t necessarily have
to be a big official event. Even racing within your club session or maybe organizing something
amongst your friends will still give you the benefit, and you’ll get that adrenaline as well. As for kit, yes, you are
gonna need a bicycle, a helmet, a swimsuit, a pair of googles, and some trainers, but
don’t get too hung up on it, ’cause it is mainly about you, and some events will
even hire out bicycles. Try not to be intimidated
by some other athletes who might come with all the gear. Just think, if you can do well
now with little equipment, then imagine as you start to upgrade, you’ll see a much quicker improvement, and on that, when it comes to the bicycle, the biggest gain now is learning
how to look after your bike and make what you have go faster, and also, focusing on your own skills. Well, a couple of pieces of
those kit are very important, such as your helmet. You need to make sure it fits well and it reaches the safety standards so that you’re able to race, and the same goes for your shoes. They’re very individual, and your feet are gonna be growing, so just make sure that
you get regular checks so that they fit properly. Doing three sports and
attending school or college is gonna be a challenge for anyone’s time, so communication is key. Make sure that you speak to
your parents or guardian, your teachers, and your
coaches, and if you can, try and get them to speak
to each other as well, and this becomes even more
important if you’re, say, training with a separate
swimming club, running club, and cycling club. Balancing these three sports is gonna take up most of
your time and your energy, but if you do want to look
at a little bit of strength and conditioning work, then focus that on being
body weight exercises and stretching and
mobility exercises as well. They might be worth speaking to your coach to see how you can incorporate
this into your training to make you a stronger all-around athlete. Well, I can’t emphasize it enough, the most important part
for me about triathlon is to make sure that it’s fun. Now, I’d love to know how
you’re managing to balance your school work around your training. If you’ve got any good tips, do let us know in the
comments section below, and if you haven’t yet done so, hit the globe to subscribe, and if you want to watch
a video that we made looking at how you can fit training around a busy work day, that’s just here, and if you are training for
your very first triathlon, we’ve made a series on that, just here.

32 comments on “10 Tips For Young Triathletes | Improve Your Triathlon Training And Skills

  1. Good video, the tips are very usefull for me because I am one of the younger triathlets (13)😉Thanka for doing this video!!!

  2. Currently preparing for my first triathlon (sprint) whily studying and working. Trying to train each discipline ~2-3 times per week. Mostly scheduling my swimming in the morning, cycling in the afternoon, and walking in the evening. Thanks for the useful vids 🙂

  3. 17 years old here 🙂 I come from a cycling and running background. Today I'll start my swimming workouts 🙂

  4. My tip for young triathletes (as someone who coaches kids triathlon sessions) – do a variety of different sports (not just swim, bike, run) and make sure you're having fun and enjoying it. There's a massive issue with young atheletes dropping out of sport altogether because they spend their formative years focusing on one sport and then get into their teens and are completely bored with the sport and so physically 1 dimensional they struggle with injuries all the time.

  5. 168 hours in a week, 50 hours being at school/studying, 65 hours sleeping, 20 hours dedicated to : family + everyday tasks + seeing friends :
    168 – (50 + 65 + 20) = 33 hours left –>> plenty of time to train

  6. Hey Heather, Would you consider doing a video on how to parlay swim training in a pool into open water (i.e. tips and techniques to make the transition). I think that would be helpful for some (of us) that dont have regular access to open water, and thus are confined to do most of our training in a pool. JP

  7. I study +/- 10 hours a day at university and train at 5am and at 8pm every day, and sleep +/- 4 hours a night.

  8. Thank you very much. Im only 12 years old, and my coach says: The most important is too have fun, and that you probably gonna have bigger chance of sticking with the sport then

  9. hi! i was 10 y.o when i started practicing the best sport ever: triathlon. now, i'm not the best triathlete in my country(Romania), and neither do i have the best skills or kit, but i absolutely love what i'm doing, and my biggest issue with triathlon was that i thought that i have to be the best everytime to be someone important in this community. here i am, 4 years later, being able to have fun and still compete like a pro, being recognised and apreciated by all my friends and relatives for what i'm doing. for us romanians, this sport is very very little evolved, that when i tell people what i do, they freak out a lil:)))) anyways, juniors and youths around the globe who are competing in triathlon races, please remind yourself that you have the best mindset and you are a special type of people, because not everybody can do what we're able to do.❤

  10. For me. Balancing school, sports and training is a juggle. I usually wake up earlier than I need to so I can get a workout in before practice and then after school I do another training session after lifting.

  11. 19 year old college student, I got into triathlon about a year ago. Since school can take up a lot of time, it is really important to set your priorities straight and plan way ahead to make your schoolwork and training function succsessfully. As a newbie triathlete I have also learned that consistency in training is key. Sticking to a schedule is also really important!!

  12. So.. I would say that you have to learn to be time efficient, not just young athletes. And also a short run before school is a bless 🙂 It just wakes you up

  13. really good advice about not buying too much gear straight from the beginning: in the end the better athlete is always faster…

  14. Here are few tips from me as 15 years old A-Student, Alpine skier, Triathlete, Table Tennis Player. 1.)Do one small workout before school. I normaly do 15 km Bike or 3 km Threshold Run. Only with this much of run i have PB 1:36:57 Half-Marathon. 2.) Do all of your paperwork before your second workout. If you come after 5 km Swim or 2 Hours of Table Tennis you cannot hold the pen normaly. 3.) Have one day only with small workout normaly If you have hardest day in school. 4.) Do your largest workout of the week on Saturday morning for me it is 60 km+ bike. 5.) Change your plans during the season.

  15. Tip I learned the hard way..: you are a Student-Athlete, note that the student comes before being an athlete.

  16. Started at 19, used to be a video game addict, simply changed my addiction ;). I made podiums first year, it was so motivating 🙂

  17. I sometimes read from my classes' online textbooks while riding on my bike trainer. Saves a lot of time 🙂

  18. I’m 15 – I train before and after school with at least 45 mins conditioning each day separate from the two pre and post school workouts.

  19. For me, it has been very hard to combine training with all my school work, so I focused on swimming (cause it´s my worse discipline) and I tried to go running and biking 2 times a week each. Unfortunately, I wasn´t able to follow a proper training plan. Does anyone know a good training plan for beginners maybe? 😉

  20. I do all my school work in 1 sitting, and I keep training to keep my body conditioned. Off season is the best time to improve for busy athletes. And, I only have a few A races within the year. I target 1 race then gradually train for it. I live alone for college, and it's often tough finishing all the chores but it's doable. I still remain the best in my class so no worries 🙂 18 and aiming for half ironman in the next 2 years

  21. 18 and just started 6 months ago…just completed my first Ironman 70.3 and IN LOVE with the sport❤️
    Really wanna get on the podiums one day though😊

  22. I discovered that I need the training as a sort of "compensation" for school, otherwise I couldn't concentrate on studying either. Need to get my butt out after sitting on it for 6-8 hours XD

  23. I am 14 years old and training up to 17 hours a week. Lately I've noticed that my growing had slowed down. Do you think I need to lower the time trained? should I do more intensity and less arobic based training?

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