5 Ways to Reach Your Peak Performance in Swimming, Biking, and Running

For those who love the combination of swimming, biking, and running, a triathlon can be the perfect way to challenge yourself. If you’re looking for a more hardcore triathlon experience, a half or full Ironman Triathlon might be your best bet. Ironman competitions are organized by the World Triathlon Corporation (WTC) and consist of a 2.4 mile swim, 112-mile bicycle ride and a 26.2-mile run (a full-length marathon).
Triathlons are a great way to combine three sports into one competition and require a great deal of physical and mental exertion. Completing any type of triathlon, whether basic or an Ironman, is an accomplishment. Here are some tips to help you reach your peak performance.

Set goals

goal setting success

pakorn image via

Just like a home builder needs a blueprint before starting to build a house, an athlete needs a blueprint too. Setting goals and having a game plan are absolutely critical to your success.
How many days per week will you train? For how long? What equipment will you need? Consider training with a friend, research has proven you’re more likely to stick to your workout if you’ve made plans to workout with a friend.
Track your workouts and if you reach your goal for that week or month, reward yourself. Rewards are positive reinforcement that train your brain to keep up the good work. It doesn’t have to be food related, either. You could treat yourself to a massage, movie, new shoes, etc.

Avoid Injury

runner injury

nprpdx photo via Flickr

Nothing ruins your game plan more than an injury. If you’re injured, you’ll have to rest and won’t be able to train, possibly ruining your chance to compete.
Be sure to not over-exert yourself to the point of pain. Simple rule: if it hurts, stop what you’re doing. It’s much better to be safe than sorry. Focus on your form and posture.
Watch videos on proper swimming, running, and biking form. Your body will thank you for it.

change your diet

salmon healthy food mealIf you’re not seeing any improvement in your performance, your diet could be to blame. Lay off the junk food completely—that means no more sugary, fatty, fried, or overly-processed foods.
Get in the habit of looking at food labels. If it’s high in fat, sugar, or salt, avoid it.
Focus on eating whole, natural foods such as fruits and vegetables, lean protein such as chicken, turkey, egg whites and fish, and complex carbs such as brown rice, whole grain bread, oatmeal and quinoa. Protein shakes area also a good choice, as long as they aren’t loaded with sugar or additives.

push yourself

Official U.S. Navy Page

Official U.S. Navy Page Image via Flickr

This one is pretty simple. You’re not going to break your PR if you’re slacking, and you’re definitely not going to medal in that triathlon either.
Make a commitment to yourself that you will push yourself harder and further than you did yesterday. It’s the only way you’re going to see results and have a breakthrough in your performance.
At the same time, be sure to listen to your body. If you’re pushing yourself too hard, you could injure yourself, and as we discussed earlier—that’s a big no-no.

don’t give up

swimmer winner
Reaching your goals and achieving your peak performance is not easy. But nothing that’s worth it in life is.
Anything worth having takes work and is really hard.
It’s so much easier to sit there and watch TV while you stuff your face with potato chips.
But if you want to be the best athlete you can be, you’ve got to stick with it… even when it’s hard. So run, bike, or swim for your life. You just might surprise yourself when you find out what you’re capable of!

Underwater Audio can help

underwater audio color stackRemember to bring your waterproof iPod with you while pursuing your goal of peak performance.  It will entertain you and simultaneously encourage you to push your limits.
If you have any thoughts or questions to add, please leave a comment in the section below.


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