Spend more time in the aero bars.
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All those aero advantages on your $10,000 bike are rendered moot if you spend the majority of the time sitting up while riding. Get a professional bike fit and be conscious of how much time you're really spending tucked. Once your body gets used to this awkward riding style, you'll be much more efficient over the long haul.
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triathlonImprove your bike handling.
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You know the stereotype: All triathletes are poor bike handlers. And while we all know this isn't true across the board, triathletes do face a lack of mobility due to the geometry of a triathlon bike. With that in mind, it's especially important to practice holding your line and grabbing your bottles without swerving when you're riding a tri-specific bike. Your fellow roadies will thank you.
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triathlonDo an off-road triathlon.
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Who said cycling and running have to be done on pavement? Off-road triathlons are a great way to inject a little fun and spontaneity into your race schedule. The swim usually takes place in a lake, the bike on a singletrack mountain bike course and the run on an unpaved trail. Not only will you learn new skills, you'll also get to meet new people and experience new places.
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triathlonJoin a triathlon club.
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In the most literal sense, triathlon is a solo sport—you have to rely on yourself to make it to the finish line. Training, on the other hand, can be a very social experience. Local triathlon clubs are a great way to meet likeminded people and find training partners who can push you and keep you accountable. Many tri clubs post daily training schedules and meet up to swim, bike or run as a group.
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triathlonGet more comfortable in open water.
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Whether it be sharks, the risk of drowning or simply the fear of the unknown, open water can be an intimidating place. Working out your nerves and becoming more comfortable in the open water beforehand will make race day much more comfortable. And when you're more comfortable, you'll swim stronger and more fluid.
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triathlonGo up a distance.
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If you've mastered the sprint or Olympic distance triathlon format, the new year is the perfect time to bump it up a level. Plan a 70.3 or full IRONMAN later in the year, and stick to an attainable training plan that will get you to the start line.
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triathlonImprove your diet.
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Success in triathlon requires a wholesome approach. While eating everything in sight may work for you when training for an IRONMAN, fine tuning your diet has countless positive effects. Organize your diet with a specific goal in mind, be it losing weight, boosting energy or building lean muscle.
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triathlonGet more sleep.
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Sure, performance gains happen during hard training sessions, but those gains truly manifest themselves after a good night's sleep. Not only will sleep help you recover faster, but even a midday cat nap can boost energy levels and promote healthy growth. While an 8 p.m. bedtime is too early for some, shoot for at least eight hours of sleep every night.
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triathlonPractice running off the bike.
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You've heard it a million times (and definitely felt it during a race), but it's exceedingly difficult to make yourself run after a hard spin session. By practicing running off the bike before race day, this uncomfortable sensation will be more familiar and your legs will adapt quicker. Incorporate this into your regular training block at least once a week.
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triathlonFind a better balance.
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Triathlon is an extremely time intensive sport, with family, friends and other daily chores falling by the wayside during heavy training months. Shoot to make this new year more inclusive by finding a better balance between training, relationships and life's obligations. Literally sit down with your coach (or in front of your training calendar) and figure out where you can afford to spend time in certain areas. Your family will thank you for it.
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