5 Common Mistakes Triathletes Make During Training (and How to Avoid Them) 🤔
Here’s a deep dive into five of the most common training mistakes—and the science-backed strategies to avoid them.
Triathlon training is as much an art as it is a science. With three sports to master, plus nutrition, recovery, and life outside training, there’s a lot that can go wrong. Even the most seasoned triathletes can fall into bad habits that hinder progress or lead to burnout.
1. Overtraining: When More Isn’t Better 😵💫
The Mistake:
It’s easy to equate more training with better results. But piling on volume without enough recovery can lead to overtraining syndrome (OTS), characterized by fatigue, reduced performance, and even illness.
The Science:
Overtraining disrupts the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol (the stress hormone) and suppressing immune function. A 2022 study in Sports Medicine found that athletes who failed to include sufficient rest days experienced chronic fatigue and decreased endurance performance.
How to Avoid It:
Follow the 80/20 Rule: 80% of your training should be low-intensity, and 20% high-intensity.
Include at least one full rest day per week and prioritize sleep. 🛌
Monitor your recovery metrics, like resting heart rate or heart rate variability (HRV), using wearable tech like WHOOP or Garmin.
2. Neglecting Recovery: Skipping the Glue That Holds It All Together 🛠️
The Mistake:
Some athletes think of recovery as "lost time" and don’t give it enough attention, focusing solely on training. But this can lead to injury, burnout, and diminished progress.
The Science:
Recovery is when your body adapts to training stress. During sleep, your body releases growth hormone, essential for muscle repair. Research in Sports Medicine Open highlights that even one poor night of sleep can increase injury risk by 60%.
How to Avoid It:
Prioritize 7–9 hours of quality sleep per night.
Incorporate active recovery sessions, like light cycling or yoga, into your schedule.
Refuel properly after workouts with a mix of protein and carbohydrates (e.g., 20–30g protein + 60–90g carbs).
Why Every Triathlete Needs a Recovery Plan: Rest Days Done Right 💤🏊♀️🚴♂️🏃♂️
3. Ignoring Time Management: The Juggling Act of Tri Training 🕒
The Mistake:
With three disciplines to train for, time management becomes a critical skill. Poor planning can lead to missed sessions or too much focus on one sport at the expense of others.
The Science:
Studies in The International Journal of Sports Physiology and Performance emphasize the importance of periodization—structuring your training around intensity and volume to maximize efficiency and avoid burnout.
How to Avoid It:
Plan Ahead: Use tools like TrainingPeaks or Strava to map out your weekly sessions.
Focus on Weaknesses: Spend extra time on your weakest discipline, but don’t neglect the others.
Stack Workouts: Combine shorter sessions (e.g., a 30-minute run post-bike ride) to maximize efficiency.
Pro Tip: Make your long workouts non-negotiable by scheduling them when you’re least likely to get interrupted, like early mornings or weekends.
4. Poor Technique: Efficiency Over Raw Power 🏊♀️🚴♂️
The Mistake:
Many triathletes focus on speed and volume without addressing fundamental technique in swimming, biking, or running. This wastes energy and increases injury risk.
The Science:
Research in The Journal of Biomechanics shows that even small inefficiencies in swimming technique can lead to exponential energy loss over longer distances. Similarly, poor cycling posture or running gait can contribute to overuse injuries.
How to Avoid It:
Invest in Coaching: A few sessions with a swim coach can pay off significantly or have a coach tailoring a plan for your can avoid common mistakes and get you better prepared for your goals.
Film Yourself: Record your technique during training to spot inefficiencies. How your mind perceives your body movement differs from reality and filming yourself is a good way to re-balance that perception.
Drill Work: Dedicate a portion of each session to drills (e.g., high elbows in swimming, cadence work on the bike, or strides for running).
5. Skipping Strength Training: A Key to Durability 🏋️♀️
The Mistake:
Many triathletes fear strength training will bulk them up or interfere with endurance gains. But skipping it entirely can lead to imbalances, reduced power, and a higher injury risk.
The Science:
A 2023 meta-analysis in Sports Medicine found that athletes incorporating strength training improved their economy (e.g., running with less energy expenditure), power output, and injury resilience.
How to Avoid It:
Schedule 2 strength sessions per week, focusing on compound movements (squats, deadlifts, pull-ups) and core stability.
Use bodyweight exercises or lighter weights with higher reps to build strength without bulk.
Incorporate plyometrics (e.g., box jumps) to boost explosiveness for sprints and transitions.
Bonus: The Mental Side of Mistakes 🧠
Triathlon isn’t just a physical challenge—it’s a mental one, too.
Mistake: Comparing yourself to others, leading to overtraining or loss of motivation.
Solution: Focus on your journey. Track personal metrics like threshold pace, FTP, or swim stroke rate to measure progress.
The Takeaway: Train Smarter, Not Harder 🧪
Triathlon training is a delicate balance of pushing limits and respecting recovery. By avoiding these common mistakes—and leaning on science to guide your decisions—you’ll not only improve your performance but also enjoy the journey more.
What’s your biggest training challenge? Drop a comment or connect for tailored tips! 🚀