Training Tips
Enjoyment
The most important thing to keep in mind is that you must enjoy the training and taking part in the events.  Training needs to be achievable, it cannot take over you life as we all have family, social and work commitments. 

It can be a confusing process deciding how to get into this.  How much training do I need to do? How often do should I train? How hard do I need to go? What do I do if something hurts? I am hungry but since I am trying to loose weight I don't want to eat, what do I do? All of these and more questions keep popping up while you are discovering and learning about how to prepare yourself, get fit etc for events. 

 
Coach or Personal Trainer
There are so many benefits in taking on a coach or personal trainer.  They can pass on their expert professional knowledge which will make sure you have fun, get where you want to go in a direct route rather that around and around the block, minimise injuries, keep you from over training because you are just so excited and enthusiastic,  keep you motivated and on track, introduce you to other fantastic people to train with, help you with your nutrition, guide you to other professionals when needed (physio, podiatry, medical etc).  The list goes on and on.  If you are interested in making the most of this journey either call Barbara on 027 271 9721 or email on info@womenstri.co.nz for more information.
 
Swim Cycle and Run
Swim: If you are not used to swimming, start slowly and have a rest between lengths.  Use the kick board and get your legs working with a few lengths.  Gradually build the distance up until you can complete the required distances without stopping. Remember you do not need to break the New Zealand record.  For most people 1-3 swims a week is just fine.

Come along to the Wednesday night sessions at QEII - see the swim training page  for  details.
Bike: A road bike, mountain bike or cross bike are all fine.  Do make sure that you have your bike serviced so it is safe (for example: brake and gear cables, wheels are straight, frame is not cracked etc etc) and that it is the right size for you.  A bike that is too big will be uncomfortable and is hard to handle on the road. Talk to Greg at Fleet Cycles and let him know you are part of the PhysioMed Women's Tri & Du Series and he will look after you. 

During winter the days are shorter and it is often wet and cold which makes fitting in biking a bit of a mission.  An indoor trainer is a wonderful asset. You can put your back wheel in the stationary frame and pedal away in front of TV without your helmet on!!  Talk to Greg at Fleet Cycles (280 Lincoln Rd) about "windtrainers" or go onto the www.avantiplus.co.nz\addington  website to look at options.

Biking is great to use for training alternate days to running so you are using different muscles.  Other hints are: Learn how to use your gears.  Keep your tyres pumped up hard.  Wear clothing that is highly visible.   Any questions about your bike go and see Greg at Fleet Cycles.

Come along to the Saturday biking group on Saturday mornings at 8:30am from Princess Margaret Hospital Cashmere Rd - see the cycling page for details.
Running: Start off slowly and jog and walk. A good way if you are just starting is to walk one lamp post and run one lamp post.  Extend out the run sections by one lamp post as you feel comfortable.  Start with an achievable time on your feet, for example 10 minutes. Build on this base time gradually (as a general rule only increase your distance and time on your feet by 10% per week). Get good advice on running shoes  - see the team at either of the Shoe Clinic Shops High Street or Westfield Mall Riccarton.  Let them know you are with the PhysioMed Women's Series. 

Never ignore any pain, it is telling you there is something wrong.  Get it checked by a Physio or Medical professional before it becomes a bigger problem.  If you have an injury you can go direct to PhysioMed - ring 0800 999 737 for an appointment.  PhysioMed do not have any surcharge for ACC injuries.

Come along to the Thursday night running and walking group that meets in the car park under Contours City Club on the corner of Durham & Armagh Streets at 6pm see running page for details.
General Points
  • Set realistic goals for yourself
  • Have fun
  • Consider taking on a coach or trainer
  • Drink plenty of fluids during your day, as well as during and after training sessions 
  • Eat regular meals and snacks. Follow the food pryamid.  After training try to eat a quality snack within 20 minutes of finishing  (eg: yoghurt, banana, nuts, sandwich, milk etc)
  • Have fun
  • Never ignore pain. Get professional advice asap
  • Have fun
  • Measure your progress
  • Have fun
  • Keep a training diary each day to record what you have done and how you felt
  • Have fun
  • Reward yourself for achievements
  • Have fun
  • Train with others
  • Have fun
  • Enjoy the experience – this is your leisure and should be fun   
There are many generic training schedules available.  The ultimate for you would be to enlist the help of a personal trainer or coach that has experience and knowledge in triathlon or duathlon.  Generic training schedules will be  helpful but do not account for your circumstances and conditions.  Be careful following a training plan that has been written by a coach for someone else - not advisable for the same reason, the coach would have taken into account the individuals needs and circumstances.   
At some stage start getting used to going for a short run/walk after a bike ride as your legs take a bit of getting used to the feeling as they switch from cycling to running or walking.
If you need any further help please contact us Training@womenstri.co.nz

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Triathlon Training For Beginners