Of speed, endurance & stamina
More and more athletes are taking on the challenge of the Triathlon, a three-discipline competition that is especially suited to the inherent organisational and multi-tasking abilities. Experts explain the key facts
India’s triathlon athletes Pragnya Mohan, Sanjana Joshi, Vishwanath Yadav, and Adarsh MS finished modestly in their first-ever appearance at the Commonwealth Games 2022 on Friday. Pragnya finished 26th in the 32-woman triathlon sprint distance event at Birmingham’s Sutton Coldfield in one hour, seven minutes and 45 seconds (1:07:45).
TRIATHLON ATHLETES ARE ON THE RISE
“Over the last 7-8 years, I have seen a big shift, especially to endurance sports,” says Nikhil Kapur, founder director of Atmantan Wellness Centre and a 5-time participant in The IRONMAN Triathlon. “As a result, I see more people walking, running, and cycling in the mornings in most of the neighbourhoods I visit. Personally, I like the triathlon format because it combines three sports into one. This gives you variety and a challenge too,” he says.
Getting ready for a triathlon is not for the faint of heart. A solid fitness foundation, focused determination, and a reasonable amount of time are just a few prerequisites for any aspiring triathlete.
“It’s one of the most difficult sporting events, and the athletes who cross the finish line really deserve the title. I should mention that both the preparation and the race itself are transformative. This process (preparation and race) gradually and steadily changes you... it makes you physically stronger, a better athlete, and mentally focused and resilient. On race day, a lot of things can go wrong. However, you’re able to recover from a low point because you’ve mentally developed an iron will,” says Nikhil.
THE SCIENCE BEHIND IT ALL
According to Sai Harsha Kalburge, who is preparing for the Ironman event in Kazakhstan on 14th August, “The body is subjected to a great deal of stress while training for an Ironman event. Training plans are designed in such a way that you must progress / improve performance from one training session to the next, not only recovering from muscle wear and tear from the previous session, but also recouping and rejuvenating for the next one. The Triathlon’s fourth and fifth disciplines must kick in for this to happen. The fourth discipline is strength and conditioning training, and the fifth discipline is being disciplined in life (eating healthy, getting enough sleep, and not overindulging in vices).”
A GROWTH WORTH NOTICING
So, what motivates women to take on this physical and mental challenge? The Triathlon, for the most part, is a vehicle for personal development and social connection rather than weight loss. “Women are connected, disciplined, and well-organized. To pursue this discipline, one must be a multitasker, and women are multitaskers by nature. That is why women are drawn to this type of sport,” says Jacqueline Babitha Xavier, fitness enthusiast, marathon coach and celebrity trainer.
“Women are equally determined to bag the title of Ironman! And many Indian women have already accomplished this feat. I can’t think of any sport which is not played by women,” says Nikhil.
“Endurance sports are always about “mind over matter”, which perfectly complements a woman’s psychological makeup — they are patient, enduring, tenacious and emotionally strong. All these are the exact qualities you require to compete in a triathlon,” adds Sai Harsha.
IN ALL SHAPES AND SIZES
And the sport, just as the athletes, comes in all shapes and sizes, from the 15-plus-hour Ironman distance, to the entrylevel super-sprint distance.
The most popular distance — the sprint triathlon — is composed of a swim of up to 1 km (0.6 mile), a bicycle ride of up to 25 km (15.5 miles), and a run of up to 5 km.
“Like a Marathon, the Triathlon is a multisport endurance event involving the 3 different sports — swimming, cycling and running - one after the other (Full Iron distance - 3.8 kms, 180 kms, 42.2 kms respectively). The sheer challenge of combining 3 different endurance sports, which are so gruelling and demands pushing the human limits is very exciting for seasoned athletes and youngsters alike. Just completion / crossing the finish line within the stipulated timelines brings a sense of pride and achievement,” says Harsha.
THE BODY IS SUBJECTED TO A GREAT DEAL OF STRESS WHILE TRAINING FOR AN IRONMAN EVENT. TRAINING PLANS ARE DESIGNED IN SUCH A WAY THAT YOU MUST PROGRESS / IMPROVE PERFORMANCE FROM ONE TRAINING SESSION TO THE NEXT, NOT ONLY RECOVERING FROM MUSCLE WEAR AND TEAR FROM THE PREVIOUS SESSION, BUT ALSO RECOUPING AND REJUVENATING FOR THE NEXT ONE
— SAI HARSHA KALBURGE, WHO IS PREPARING FOR THE IRONMAN EVENT IN KAZAKHSTAN ON 14TH AUGUST
THE FITNESS FACTOR
Triathlon is also an excellent workout programme that strengthens and conditions the entire body. Swimming and cycling can each burn up to 700 calories, while running can burn up to 900 calories while toning your legs, arms, and upper body. “As a result of all of this, you are strong, fit, and have the adrenaline rush of accomplishing something extraordinary,” says Babitha.
TO PURSUE THIS DISCIPLINE, ONE MUST BE A MULTITASKER, AND WOMEN ARE MULTITASKERS BY NATURE. THAT IS WHY WOMEN ARE DRAWN TO THIS TYPE OF SPORT
— JACQUELINE BABITHA XAVIER, ASICS RUNNING CLUBHYDERABAD, MARATHON COACH, FITNESS ENTHUSIAST, AND CELEBRITY TRAINER
GEAR & EQUIPMENT
“The quality of gear/equipment aids in making you faster. Aerodynamic bicycles/ wheels/helmets, for example, are used. To improve your time, create a training plan that focuses on increasing your anaerobic threshold (so one can go faster at lower heart rate - this keeps one going for longer),” says Nikhil.