An Introduction to Off Road Triathlon Training
Hitting the trails has never been easier or more fun!
By Jill Suzanne Sparks
Off road triathlons are gaining in popularity. People have caught the “off road” bug leading to several new events now popping up across Canada.
What makes “off road” triathlons different?
Off road triathlons typically follow the “swim, bike, run” format of traditional triathlons with distances ranging from the Sport category (approx. 750 metre swim, 20 km mountain bike and 5 km run) to the Full course (1500 metre swim, 30 km mountain bike and 10 km run).
The swim portion of an off road triathlon is no different from a traditional road event. The race begins with a swim in an open body of water, usually a lake.
During the mountain bike portion, however, racers can expect to ride on roads, gravel, sand, streams, roots, rocks and hard packed dirt. The terrain requires riders to have significant technical riding skills and is the most challenging portion of a race.
The run portion of an off road triathlon also differs from road races. Off road racers can expect to run through fields, streams, forests, park roads, gravel paths, and may even have to scramble over roots and rocks.
All triathlons are mentally and physically challenging. Road triathlons are generally not overly technically challenging. But, off road triathlons however, require some technical mountain bike and trail running skills. These skills can be learned independently or by taking workshops put on by local bike shops/associations or trail running groups, like the ones at Running Free, for example.
Mountain bike riders should be comfortable riding in mud, sand, loose gravel and dirt. Climbing and ascending hills is an important technical and physical part of off road triathlon training. Riders should be able to hop rocks and logs, and perform tight turns. However, new riders often jump off their bikes to push/pull/carry them through technical sections of a course.
The softer surfaces of off road triathlons are a welcome change to most road racers. Trail running requires more lateral (side to side) movement than road running. Racers need to practice using their arms for balance as well as learning how to watch foot placement.
Training
The best way to learn how to swim or improve is to join a local master’s swim program. Don’t think masters means good – it just means over twenty! These programs will provide a coach and training program that will help you become a confident swimmer.
Most of your bike training should be done on the road to build endurance and fitness. However, as your race date gets closer you will want to mimic more race-like conditions. Your goal is to improve your technical riding and comfort level with off road conditions.
As with mountain bike training, most of your run-training can be performed on roads. As your training progresses, and your speed training begins, you should move to the trails. As mentioned earlier, trail running requires greater lateral movement and balance so strengthen those ankles gradually.
Essential off road triathlon gear
Any bathing suit is fine for the swim portion of your off road triathlon, although make sure that you are comfortable doing the whole race in your suit as there is no opportunity to change. You may want to look into purchasing a pair of triathlon shorts and top (or a one piece suit) as you can wear them for the entire race and they will provide you with some padding for your sensitive areas on the bike.
Wetsuits are not mandatory, however a wetsuit provides buoyancy that can help make you a better swimmer. If you decide to get a wetsuit you can expect to pay about $250 for your base model up to as much as $800-$900.
Your most important gear choice is going to be your bike because it is the most expensive part of the journey. If you have a mountain bike already, don’t worry about going out and spending all kinds of money on a new bike. If you’re looking to buy a new bike, don’t rely on a “department store” model. Make sure you go to a reputable bike shop as you will get a better bike for your money and they’ll properly tune and fit the bike.
Before you start logging the miles on your bike you should definitely get yourself a good pair of bike shorts. Bike shorts have a chamois that helps protect your sensitive parts.
You don’t have to have trail running shoes but your feet will thank you if you do. Trail shoes have a lower profile that allows you to “feel” the trail and to react to dips, mounds, rocks and roots quicker. They will also have a more aggressive outsole, which will give you more traction on the trails.
You don’t need to go out and spend mounds of cash to do your first off road triathlon. As long as you have a working mountain bike, some running shoes and a bathing suit (and of course some training) you will be able to get through your first off road triathlon – no problem.
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