Tag Archive for: mistakes to avoid

Common Foot Problems Triathletes Experience

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Keep your training on track when you avoid these common foot problems

Triathlon is one of the most demanding sports. You push your body to the limit in training and on race day in pursuit of your goals. Regardless of the demands and whether you’re a first-timer or a veteran, you love the sport and its community to keep coming back for more. Swimming, cycling, running, and even changing in transition can put tremendous pressure on every muscle and bone in the body. One of the most impacted areas can be your feet and ankles. They’re primarily involved in everything you do. As a result, common foot problems can arise. These can range from a minor annoyance during training to an issue that sidelines you for weeks. The following 3 common foot problems often arise from excessive pressure due to rigorous training. These 4 exercises can help with balance training and strengthening your feet and ankles.

Achilles tendonitis

Avoid common foot problems and you’ll smile all the way to the finish line.

Tendons are fibrous tissues that connect muscles and bones. There are tendons all over our body and continuous wear and tear can lead to inflammation. This is also known as tendonitis. This is one of the more common foot problems since all three triathlon activities put a strain on the tendons. Running puts the most strain on your feet because of its repetitive nature. Swimming and cycling don’t create as much pressure, but your feet are instrumental for each discipline. Swimming and cycling are great ways to strengthen your feet, which is beneficial for running.

Shin splints

This is one of the more common and unwanted foot problems. It can range from muscle soreness to a stress fracture. Although there are several causes for this condition, two of the most common are old, worn-out running shoes and excessive training. Shin splints are most commonly associated with running. They can make things quite painful. If you experience shin splints, you can probably still ride your bike and swim, but you should probably skip a run or two. Reduce your chances of experiencing shin splints with this advice. 

Blisters

Blisters are painful, but they shouldn’t keep you from cross the finish line.

This is arguably the most common foot problem that triathletes experience. Blisters are a result of excessive friction between the feet and your shoes. They’ll mainly appear on your toes or the bottoms of your feet. Excessive moisture is typically the culprit, whether that be from sweat or water from the swim. But excessive rubbing of skin over a long period of time can also cause blisters to form. While blisters may not derail your training, they can be an inconvenience and cause pain.

Training for a triathlon is challenging and demanding. Every swim, ride, and run is important to achieving your goals. Your training should include enough time for your body to relax and recover, especially your feet and ankles. This is key to avoiding common foot problems. When your training plan calls for a rest day take it! They’re just as vital as any brick workout or long bike ride.

6 Mistakes to Avoid at Your First Triathlon

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Learn about the 6 mistakes to avoid on your journey to the start line

Triathlon is an exciting sport that will test your limits, push your boundaries, and make you a better athlete. It consists of completing three activities – swimming, biking, and running – in a row. As with any new endeavor, there will be several unknowns and some mistakes along the way. It’s only natural! For those training for their first triathlon, one of your training and race day goals should be to keep the mistakes to a minimum. Learn about the 6 mistakes to avoid below. Doing so can make training that much easier and help you be even more successful on race day.

Make sure you avoid these 6 mistakes

Set unrealistic goals

Choose a short-distance tri, like the Kerrville Tri Rookie Sprint, for your first triathlon.

View your first triathlon as an opportunity to explore the sport, meet new people, and learn something new. Setting unrealistic goals when you first start can cause stress and lead to disappointment and frustration. These goals could include finishing in a super-fast time or taking on a long-distance triathlon.

Instead, choose a short-distance triathlon, like the Kerrville Tri Rookie Sprint, for your first one. It consists of a 300m swim, 14-mile bike ride, and 2-mile run. This will allow you to learn about the nuances of triathlon while incorporating short-distance training. Set smaller, weekly goals that lead up to your main goal. This will keep you motivated.

Overlook nutrition and hydration

Don’t forget about what your body needs to propel you during your first triathlon: fuel. This includes nutrition and hydration. And we’re not just talking about training and race day. This includes all the meals you eat and what you drink. If you’re not a healthy eater, now’s the time to make the switch. Include more lean meats, fruits, and vegetables. Drink more water and electrolyte-enhanced drinks. 

A well-rounded training plan will better prepare you for race day.

You need to know what your body will need on race day before race day. Test out what nutrition and hydration work best for you during training. Find your favorites and stick with them! This helpful nutrition guide will get you started.

Ignore a weakness during training

Focusing on your strengths will improve your performance for those specific activities. But focusing on your weakness is crucial to becoming a well-rounded triathlete.

For example, you might’ve grown up swimming, but aren’t that good at cycling. If this is the case, your training should focus more on getting better at cycling. This could include building your endurance, practicing bike skills, or learning the rules of the road. Don’t completely ignore swimming, just substitute a few swim workouts for bike rides.

Exclude triathlon gear

Remember: nothing new on race day!

Whether swimming, cycling, or running, triathlon gear is designed to improve performance and make you comfortable. You don’t need expensive equipment for your first triathlon, but you need gear that’s reliable and trustworthy. For example, a tri suit isn’t mandatory, but it’s something you can wear throughout your first triathlon. However, you will want swim goggles and a bike. If you’re in the market, read these bike buying dos and don’ts and learn how to find swim goggles that are right for you.

Try something new on the race day

Race day is not the time for experimentation. This includes gear, nutrition, hydration, and form/technique. Nothing new on race day! Trying something new on race day can result in issues that can affect your performance or worse, cause injury. What you use on race day should be tested multiple times during training. You should be completely comfortable with everything before race day rolls around.

Arrive late

Another reason to arrive early: a group photo.

With so much to do in transition, you want to arrive early. You should be parked and headed to transition at least an hour before it closes, if not earlier. Give yourself enough time to set up in transition and become familiar with all the entrances and exits. When leaving your place, plan for traffic, rookie stress, and parking. Pro tip: practice setting up transition the night before and double-check everything when packing!

Learning about these 6 mistakes to avoid will save you time, reduce stress, and help you be successful during your first triathlon. This advice will stay with you during your entire triathlon journey.