Build your base of support
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Having others (coach, massage therapist, physical therapist, Active Release Therapist, chiropractor, orthopedic physician, bike shop/mechanic) you can turn to for guidance, support, knowledge and rehabilitation will make you a happier and healthier athlete.
Share your goals
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Not only should you write down your goals where you can see them every day, but also share them with your significant other, friends and training partners, so they can support you in your journey (and hold you accountable).
Focus on form
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Complete drill/skill work in all three disciplines. Improving form will increase efficiency and speed and help prevent injury.
Work on your weakness
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Determine a weakness in each of the three disciplines and dedicate time to improving them. Remember, it is much more fun to work on things that come easy to us, but just as important to focus on skills that are difficult to master.
Push out of your comfort zone
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Don't get stuck in the same old routine. Step out of your box and sign up for a new race, train with faster partners, train a weakness, work out in inclement weather or try a new activity (yoga, pilates, mountain biking).
Make time for core work
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A strong core, from your hips and glutes to your abs and mid-back, is a crucial component in holding form, especially under fatigue, and can help prevent injury.
Learn basic bike maintenance
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Don't let a mechanical issue derail your training session or race. Know the basics of bike care and maintenance, including the following: cleaning, especially the drive train; securing bolts at the proper torque; lubricating; checking tire pressure and wear; changing a tire; and adjusting breaks and derailleur.
Be proactive
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Don't let a minor physical issue develop into an injury. Let your coach know or see your physician/physical therapist if you develop a nagging issue. Work with them to determine the cause of the issue and what you can do to prevent it from happening again.
Know the difference between discomfort and pain
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Pain is a warning signal to the body that something is wrong, while discomfort is a common part of exercise that occurs when pushing to improve cardiovascular and muscular fitness.
Exercising through pain can lead to a serious or chronic injury. If you feel pain, stop your activity and see a medical professional to diagnose and treat the issue.
Have fun
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Multi-sport athletes compete for a variety of reasons, and the majority do not get paid. If you can keep your training and racing in perspective and make it fun, you are more apt to be a happy and healthy, lifelong, multi-sport athlete.
Karen Buxton is Level-III USA Triathlon certified coach with over 25 years of coaching experience and author of The Triathlete's Guide to Off-Season Training. Coach Buxton works with athletes of all abilities online and in person. Find out more about Coach Buxton at www.coachbuxton.com or contact her at karen@coachbuxton.com and take the next step towards targeted training for maximum benefits.
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