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Triathlete Tim Don "My motto is "train hard, race easy."

Posted Jan 14 2009 4:45pm

Timdon1 Have you ever wondered what it takes, training wise, to be a successful professional triathlete?

Professional triatheleteTim Don of Great Britain has been racing since the age of 15. He' s been in all three of the Olympic Triathlons and in 2006 he was the ITU Olympic distance World Champion.

Recently he sat with the United Kingdom' s Guardian Newspaper to discuss his weekly training schedule:

"I cycle 400km, run 100km and swim 30km per week. On top of that, I' ll do two or three gym sessions each week during the winter. Strength and core conditioning are vital for triathletes. Your body is constantly fatigued by the demand of training for three sports, but you still need to be able to hold good form throughout the race.

Training for triathlon at the top level requires a lot of time and dedication. My motto is "train hard, race easy." I cycle 400km, run 100km and swim 30km per week. On top of that, I' ll do two or three gym sessions each week during the winter. Strength and core conditioning are vital for triathletes. Your body is constantly fatigued by the demand of training for three sports, but you still need to be able to hold good form throughout the race.

At any level, it can be challenging to fit in all the training, so you have to try to make it part of your routine. If you are new to the sport, perhaps try cycling to work and back, squeeze in a 20-minute swim or run at lunchtime, jump on the treadmill or join a spinning class at the gym. Focus on your weakest of the three disciplines, but don' t neglect the other two. It' s better to train little and often, rather than doing a four-hour bike ride at the weekend and nothing during the week.

One of the great things about triathlon is its variety and unpredictably - no two races are ever the same. For that reason, instead of training for the distances involved [an Olympic distance race involves a 1,500m swim, a 40km bike ride and a 10km run], I base my training regime on time targets: 18.5 minutes for the swim, 56 minutes for the bike and 30 minutes for the run."

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