XTERRA Triathlon Training

The XTERRA Off-Road Triathlon Series is different from traditional triathlons in that the race takes place off the road, attracting athletes who want to challenge themselves in the outdoors rather than on meticulously designed on-road courses. Properly training for this more rugged form of triathlon is very important to help an athlete prepare for the day of a race.

  1. Swimming

    • Training for triathlon swimming could require practices under the supervision of a coach, especially if you're a beginner. Swimming is a more technical sport, and long-term training while using a bad stroke may actually be worse than less practice with proper, more efficient form. Consult a swim expert if you're not sure whether your swimming form is at its best.

    Bike Riding

    • The biking portion of the XTERRA Triathlon takes place on dirt, which means it may not do a whole lot of good to train on a road bike. Try to do as much training on a mountain bike as you can to become accustomed to the terrain, especially if you're a beginner. Improving your time while getting used to the rough terrain may take weeks or months, but it is important to figure out the right pace for you.

    Attire

    • An average XTERRA event lasts about three hours, which means it is extremely important to wear breathable, comfortable clothing. Remember to train in the clothes you will be racing in so that you're used to them, and to make sure nothing goes wrong. Focusing on a race be extremely difficult if you don't feel comfortable in your own clothes.

    Nutrition

    • Eating right in general will go a long way to improve your overall fitness ahead of the big day. Eating healthy and avoiding low-quality food during training will ensure that you're in top form on the day of the race. Try to choose minimally processed, organic whole foods, fruits, vegetables and meats. Also try to only drink pure water throughout the day and avoid soda and other sweetened drinks. Consult a nutritionist if you're unsure how best to improve your diet.

    Recovery

    • Although it's tempting to push your body to the limit to prepare for a triathlon, it is also important to allow your body time to recover. If your body is overworked before the race it may do more harm than good. Making sure your body gets proper recovery means stretching, taking care of your muscles and getting the occasional massage.

    Basic Tips Before the Race

    • Train only for the courses which you'll be competing in, and don't overdo it. You should be accustomed to the triathlon sections you'll be racing in, with no need to stress your body with other techniques. Also, begin training as soon as possible on terrain that is similar to the actual triathlon--it's never too early to get into shape.

      Remember to take part in other exercises that will stretch out your muscles and improve your flexibility. This will help you react to unexpected winding roads and changes in the course on the day of the race. Make sure you know your equipment, such as your bike. Knowing the ins and outs of your bicycle will help your efficiency on the day of the triathlon.