Three not so simple steps to the triathlon

Nicky Holland at the gym teaching the techniques.

"I don't think I need to exercise for the next 12 months," said Nigerian national Patrick Karanjah after a 10-minute session of circuit exercises with personal trainer Nicki Holland.
With the much-awaited Dubai International Triathlon happening today, preparation for the annual endurance race was heating up as participants pushed their bodies to new limits to attain the ultimate form - both mentally and physically, for the triathlon. Endorsed by the Dubai Sports Council, the triathlon is one of the more sought after event in Dubai's fitness calendar. The season opener half distance triathlon will feature a 1.9km swim followed by 90km biking and then a 21.1km run.
British national personal trainer Nicky Holland, also the fitness manager at the Beach Park Plaza, Jumeirah Road, Dubai, has completed a half iron man, several 10kms races, and the Spartan race in Dubai. He spoke to Khaleej Times about the benefits of early training, and the various techniques that can be applied to train for the triathlon.
"Fitness is a gradual journey, and mental and physical strength cannot be achieved overnight," said Holland. He also spoke about the mistakes people in Dubai generally make when it comes to fitness and the importance of building a healthy relationship with your personal trainer.
He said that beginners can participate in, and complete a triathlon, but they need to have the sufficient dedication and desire to train and win. "However, you need to keep three to 12 months aside to train for your first triathlon. Participants must focus on strength as well as endurance training," said Holland. He divided the training process for beginners into three phases, and stated that apart from the exercises, nutrition forms a very important aspect of any kind of physical training.
Phase 1: 0 to 3 months: "For the beginning stages, you can start by training from home. For the first three months, beginners must focus on three days of cardio every week, for 30 to 40 minutes," said Holland. However, resistance training must be performed twice a week, as well. He added: "Exercises like squats, box jumps, superman (lying down on your chest and extending your arms and legs alternatively), lunges, etc will help."
Nutrition during this phase should be healthy carbohydrates like rice and pasta along with lean protein and vegetables of any kind.
Phase 2: 3 to 6 months: "In the second phase, you must begin conditioning for the triathlon. Start by running, cycling and swimming. If you're not comfortable working out in the open, start working out in a gym," said Holland. After the first phase, the athlete would've lost a considerable amount of weight. "Triathletes generally have a very slight frame because the cardio exercises are very intense," he added.
Phase 3: 6 to 9 months: The most crucial part of the training is when the athlete steps out of his comfort zone and begins training purely outside. "For the swimming training, the athlete needs to alternate between the swimming pool and the open sea. Runners must experience different gradients and terrains for running," added Holland.
Dubai resident and British national Sarah Bell (29) has been living in Dubai for seven years and plans on participating in her first ever triathlon. "I am part of a team of three people, wherein I will be doing the swimming part of the challenge," said Bell.
Sarah learned how to swim at the age of 5. "That was casual laps around the pool. Nothing as hard core as this. For the last four months, I've been training four times a week. Two times endurance training in the pool and two times in the sea. It has been hard and challenging and I've been really pushing myself"
Sarah trains early in the morning. "Swimming in the sea is a real challenge because you have no idea about the distance you are going at, or if you're keeping in the straight line. But I feel that more than the physical endurance, mentally I'm getting much stronger," said Bell.
dhanusha@khaleejtimes.com

Dhanusha Gokulan

dhanusha@khaleejtimes.com