Post reporter trains with Hong Kong triathlon team

Key Concepts

• Triathlon
• Elite athlete training
• Training volume (swimming, biking, running)
• Gym sessions for injury prevention
• Consistency in training
• Blood lactate test
• Amateur vs. elite fitness levels
• Progressive training approach

Introduction to Triathlon and Elite Training

Hong Kong is a host city for China's national games, and the video explores the demands of triathlon, a sport requiring athletes to excel in swimming, cycling, and running. Andrew Wright, head coach of the Triathlon Association of Hong Kong, China, explains that elite triathletes train for approximately 30 hours per week. This intensive regimen includes:

• Swimming: 25 to 30 km per week.
• Biking: 10 to 14 hours per week.
• Running: 70 to 90 km per week.
• Gym Sessions: A couple of sessions are typically added for injury prevention.

Amateur Training Experience

The video follows an amateur's experience of a scaled-down training drill designed to provide a taste of elite athlete preparation. The drill involved:

• A 100 m swim.
• 5 minutes on the bike, repeated three times.

Even with this reduced intensity, the amateur experienced elevated heart rate and breathlessness after the first round, highlighting the demanding nature of the sport.

The Importance of Consistency and Pacing

Andrew Wright emphasizes that a crucial aspect of his coaching is not solely pushing athletes to go faster, but rather to slow down and focus on consistency. He states, "It's about the consistency. Because if you slow down and finish sessions day after day, week after week, then that's where you really begin to see the improvements." This approach underscores the principle that sustained effort over time leads to significant gains.

Fitness Assessment: Blood Lactate Test

Following the training drills, a blood test was conducted to gauge the amateur's fitness level. The test measures blood lactate, a byproduct of intense exercise.

• Interpretation: A higher score indicates lower fitness.
• Elite Athlete Benchmark: Elite triathletes typically achieve a score of three or four after a long, intense session.
• Amateur Result: The amateur in the video recorded a score of 16, indicating a significant difference in fitness compared to elite competitors.

Running Drills with National Games Competitors

The amateur's training continued with running drills alongside members of Hong Kong's triathlon team preparing for the national games. Despite feeling exhausted, the amateur expressed contentment, having never imagined completing a swim, bike, and run consecutively.

Accessibility of Triathlon

Despite its intensity, Andrew Wright asserts that triathlon is an accessible sport for almost anyone. The key advice provided is to avoid rushing and to take things one step at a time. He advises, "You don't need to do anything hard, anything specific, anything complicated. You just need to get out there and get some steps in basically or some lengths in the pool." This reinforces the adage, "slow and steady wins the race."

Conclusion

The video demonstrates the rigorous training regimen of elite triathletes, emphasizing the importance of high volume across swimming, cycling, and running, supplemented by strength training. It highlights that consistency and proper pacing are more critical for long-term improvement than simply pushing for maximum speed in every session. While the sport is demanding, the core message is that triathlon can be approached and enjoyed by individuals of varying fitness levels by starting gradually and building endurance over time.