Different Body Types of Triathletes

So this blog is an essay I wrote during my Personal Training Certification relating to the different body types of top finishers, middle-of-the-packers, and those that simply trained to finish at the last triathlon I competed in this sesason.  I thought it would make for a decent blog post, considering the fact that more and more people are training for triathlon and endurance races these days!!!!

Attend an endurance event such as a local five or ten kilometer race. Try to observe the obvious visual differences between the winners and those who come in last. Explain the differences between the two groups. If possible, interview two of the top runners as well as two “middle of the pack” runners and compare their training routines.

I will use the last Sprint Distance Triathlon that I participated in on September 15^th, 2012 as an example to illustrate the differences in appearance of those that finished in the top 3 and those that were in the middle to the back of the race finishers.  In this race, I finished 2^nd overall so I can use my own body type and training routine as an example of the top finishers and I will discuss typical training routines that are used by those that are simply trying to finish the race and cover the distance.

I would say that I have a more muscular build than some of the other top finishers at this race and in most triathlon events.  As with most endurance activities, top athletes usually have the typical long and lean appearance, given the prevalence of Type I muscle fibers in their bodies.  One thing that I have encountered when talking with other triathletes about their training routines is the lack of weight training that they engage in.  Most of their training is sport specific, meaning that all they do is swim, bike and run.  I have a firm belief in the need for strength building for any type of sport, endurance sports included.  I weight train 3-4 times per week, as I feel that the stronger I am, the faster I am.  I also engage in plenty of sports specific training and my typical training week consists of approximately 3 miles of swimming, 80-100 miles of cycling and 15-20 miles of running.  I also do a considerable amount of high-intensity interval training, which is in my opinion “more bang for your buck” type training.  By increasing intensity during intervals, I can make strength and fitness gains in shorter duration workouts.  Plus this type of training is conducive to making speed gains.

In terms of the general body types of “middle of the pack” finishers, we see a wide range of people.  Some appear very fit and well suited to endurance racing, while others appear overweight and not very fit.  Training programs of this crowd typically take the approach of building towards race distance in each event, in a progressive manner.  In other words, beginner training programs have a person engage in swim, bike and run workouts a minimum of 2 times per week, with duration and distance increasing up to 10% each week until reaching the distance (or slightly beyond) that of each event in the race.  If the run portion of the event will be a 5k, beginner programs usually top out, in terms of running mileage, at around 4 miles.  While this training approach will get you to the finish line, it is doubtful that you will place in the top 3 of your age group. 

As with all sports, to win takes commitment, dedication and determination.  It also takes having a well planned and well executed training program and an ability to push your body hard during training.  You cannot simply log mile after mile of low intensity training and expect to finish at the top of the pack, especially in shorter distance racing.  I heard a really neat statement relating to racing once that went like “In order to race fast, you have to train fast.”  I also think there is a distinct difference in attitude, competitiveness and seriousness between the top finisher and those that simply train to finish a race.