Six Tips to Help Kids Train for Their Triathlon

When you think of triathlons, intense training and strict schedules might come to mind.  But for children,  it’s all about having fun and trying new activities. 

• Keep it fun! – Keep training to a minimum with short, creative bursts of activity to keep your child interested. Build in training sessions with friends and include activities like trampolining and dancing (to improve how their tendons and bones respond to load), yoga (to stretch out tight muscles) and Pilates (to aid muscle control).
   
• Mix it up – Varied activities and sessions can help keep your child interested, for example 100 meter swims and 400 meter runs repeated 2, 3 or 4 times. Encourage your child to swim, cycle and run at least once each week, and set up a ‘transition’ area for them to practice switching between activities.
   
• Teach your child the '3 S’s – stretch tight muscles, support weak muscles (by doing exercises to maintain muscle control and strength) and snooze! It’s super important to take rest breaks to allow muscles to relax.
   
• Allow time for rest days – Make sure your child is getting 1-2 days without vigorous exercise each week to allow their muscles to relax. Building in recovery time and stretching can also help to avoid inflamed joints.
   
• Look out for signs of tiredness or injury – Following a sensible training program with plenty of rest time will reduce the chance of injuries. Look out for persistent muscle aches that last more than a couple of days after exercise and persistent feelings of tiredness. It’s difficult to know exactly how much extra sleep your child will need, but keeping an eye out for signs of tiredness can help you to identify if they need more rest.
   
• Talk to an expert – The best training plan for your child will very much depend on their individual capabilities and body, as well as their anatomy. If your child is thinking about training on a regular basis, check out our Triathlon Training Clinics offered on Sundays, August 11th through September 8th. 

Registration for the Kids 4 Kids Triathlon is now open! Register online here

 Jack, Sexty. "Triathlon Training for Kids." Cathe.Com, 22 Sept. 2015,  www.220triathlon.com/training/triathlon-training-for-kids. Accessed 24 Apr. 2024.