Tri Zones Training

Training for three different sports may sound challenging, and it is. But it is this very challenge that keeps athletes coming back for more.

Training for different sports, or cross training, involves combining workouts from several sports at different times to maximize fitness and strength while minimizing the risk of injury. The swimming, biking and running combination in triathlons is the perfect mix. Each sport stresses different muscle groups, and each provides excellent cardiovascular fitness.

An effective cross-training schedule allows you to train harder and more often than you would in a single sport. For example, you can do a swim workout the day after a hard run to give your legs a rest without worrying about damage from more running. Your overall fitness increases because your cardiovascular system gets a workout every day. In addition to the physical advantages of cross training, there are mental advantages. It is hard to get bored with working out when you are doing something different every day.

One caution: training for multiple sports can make overzealous athletes susceptible to over-training and injury. The key is to plan your training program and stick to it. Your training schedule should include rest days and recovery time. Spread your hard workouts throughout the week, and do your easier workouts in between. Some days you may feel ready for another hard run, but your legs and cardiovascular system may not have recovered from the last one. This is the right time to take advantage of the multi-sport routine by switching to one of the other sports. Instead of going for another hard run, head for the pool or climb on your bike.

Everyone responds differently to training, so no one specific schedule works for all athletes. The key to finishing a sprint race distance is maximizing the cross-training workouts and discovering what works best for you. Trust your body and the signals it sends you.

Remember:

• In the beginning stages of your training, skill development and consistency are key. Your performance on race day will be the result of the work that you do now. Focus on proper technique and low-intensity workouts. Make sure that you eat well, drink plenty of water, and get extra rest as you work towards the race day.
• Learn to pace yourself, especially in your weakest sport, so that you can work continuously the entire time. Start off slowly and develop a smooth breathing pattern. Find a flat course for running and biking so that you don't get worn out on hills as you get in shape. If you need to, use a kickboard or other form of flotation as you get in swimming shape.
• Control the things that you can - like making sure that you have proper equipment that is in good repair.
• Stick to your recovery days. You won't see improvements in your fitness if you don't allow your body the chance to rest and recover. Don't hesitate to add more rest to your training schedule if you start to feel worn down.

Written by Marion Burch Cimbala and Heather O'Keeffe Gardner to help women prepare for the Danskin Women's Triathlon