5 tips for women triathletes

15 February, 2016Updated on June 23, 2021

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Ana Casares gives us some tips to help women triathletes.

With dawn I go out for a run. After a good breakfast and after getting the children ready for school, my work day as a coach begins. At noon I will escape for a swim or do a strength routine. In the afternoon it's time to work again and take care of the house and the children. You have to organize very well so that the family team works.

I am passionate about swimming, pedaling and running. At certain times my main motivation is competition. And it is always my therapy to feel strong, free, inspire me and awaken creativity and ideas for my life. When there is something that we are passionate about, we take time and energy from anywhere to practice it.

If you feel identified with this daily rhythm, surely you are a triathlete.

If you like sports and want to start or progress in triathlon, these tips can help you. These are things that I try to apply myself and that I transmit to the people who train with us.

1.- Set yourself a challenge that motivates you.

That test that you like that you have affection for. It has a challenge point that motivates you to train every day. Defining this objective well is crucial so that everything goes smoothly afterwards.

If you are not competitive, also set your goal, what you want to achieve with the triathlon. It may be related to your well-being, your body image, personal development, etc.

2.- Organize your time well.

Reserve your schedule to train. It will help you fit the rest of the day's activities and optimize time and energy in everything you do.

3.- Take care of food and rest.

Keep 5-6 daily intakes with special attention to what you eat before and after training.

4.- Balance your training well

Balance your training with the rest of the day's tasks. If you work and you are also a mother with one session a day is enough. You can fit it with family activities. Be clear about your priorities. Write in your training diary the sensations of the day.

Performance is not the most important thing. Enjoy every day with your training session. There are days when you have to loosen up and make adjustments. And nothing happens. Listen to the signals from the body.

Finish each workout with a feeling of comforting fatigue, never extreme fatigue.

Integrate hypopressive gymnastics in your training routine: it strengthens your internal abdominal area, pelvic floor, stabilizes your back very well. You also focus on breathing and take body awareness. My advice is 5-10 minutes after the bike or race sessions and 2-3 times per week in more complete sessions of 20 minutes.

Work force. It is as important as putting kilometers. You can do exercises with your own body weight and free weights. There are simple and short routines that you can do at home. I recommend 3-4 sessions per week for 20 minutes.