For most people including very fit athletes, the idea of participating in a triathlon is a long term commitment of exercise and training. Next month on May 3rd is the St. Croix Marathon, long known as “the beauty and the beast,” Captain Morgan IRONMAN 70.3 is the premier triathlon race?
The swim begins on the beach at the Hotel on the Cay, looping through Christiansted Harbor and finishing at the wharf area. The legendary climb on the bike course, appropriately named “The Beast” with a route of 21 miles is one of the toughest hill climbs in the sport. A 600-foot climb in .7 mile with an average grade of 14 percent and a maximum of 21 percent! The run finishes back at the Buccaneer Hotel where the only 30 competitors will be awarded a qualifying slot for the IRONMAN 70.3 World Championship which is one of the reasons that competitors travel from throughout the US to St. Croix.
Just thinking about the St. Croix Triathlon makes us at COG feel tired, however we can all learn some very useful lessons from competitive triathletes.
Professional Triathlete Fitness Secrets:
Triathletes are goal orientated. They know that they have to be ready on race day and have a mental goal of winning in mind.
Visualize the fit person that you want to be.
- Warming your body up with the correct stretches and exercise before any workout will help minimize or prevent injury.
- Triathlons require a high level of fitness; triathletes set a training schedule and make consistent exercise a priority.
- Triathletes drink lots of water; constant hydration is important and has other great unrelated benefits such as helping your skin look great.
- Doing the same workout all of the time can become boring which is one of the main reasons people stop exercise.
- Triathletes swim, cycle and run.
- Variety helps keep exercise interesting.
- Fitness requires awareness and monitoring of your personal health.
- Always check with your doctor or the team at COG if you have any health concerns, unexpected pain or feel unwell during exercise.
- Sleep, a full 8 hours plus of sleep, this will not only help a rested body exercise better but people who are sleep deprived actually put on weight.
- Nutrition is an important key for fitness and food is fuel. What you eat makes the difference between functioning at your best, or not.
Eat a quality daily diet. A great free tool that will help you with food information and recipes is
- You know you are living like a triathlete when your plate is overflowing with fruits, vegetables, lean protein and complex
- carbohydrates and you avoid junk foods.
- Triathletes know that zero intake of alcohol and caffeine benefits athletic performance and wellbeing. If you drink alcohol limit your consumption to a maximum of one or two drinks a day and keep caffeine to a minimum.
- Breakfast is the most important meal of the day for everybody. Processed energy bars, gels and fatty foods, or highly sugared
- breakfast cereals will not fuel your body for top performance.
- Practice meal timing and maintain a healthy relationship with food.
Eating should always be healthful but it should also be pleasurable. Be aware of bad habits like eating while watching TV, skipping meals and negative emotions surrounding food.