Summer Heat Training: Triathlete Edition

Posted on | by aidan

Run in the Heat = Run Stronger

Summer miles feel brutal—and sweaty. But those hot runs? They’re doing more than boost your grit: they trigger real physiological changes that supercharge your training and race-day performance.

đŸ©ș What’s Happening Inside

After around 10 days of heat training—mixing hot runs with post-session saunas or baths—your body adapts big time. Your plasma volume spikes, your heart pumps more efficiently, and you start sweating earlier and more effectively

Why That Matters for Triathletes

Better hydration, better blood flow, and better thermoregulation don’t just help your run—they carry over to bike and swim legs, too . Plus, the perks stick—meaning you’ll feel stronger even on cooler race mornings.

Quick & Easy Heat Plan

Here’s a smart 2‑week plan:

  1. 5 hot runs—early morning or midday with light gear
  2. 3 post-run saunas or baths (30–40 min each)
  3. Stay hydrated & check electrolytes
  4. Keep hard workouts easy‑moderate at first to avoid heat strain

Pro-tip: Passive Heat Works

Research shows passive heat (like sauna after runs) is powerful. One study had endurance athletes soak 30–40 min, 3–4×/week, giving gains in VO₂ max and heat tolerance—without extra workouts.

Safety First

  • Start slow: lighter runs or shaded routes
  • Monitor your heart rate
  • Cool down if you feel dizzy or nauseous
  • Avoid adding heat when you’re sick—your body’s already stressed

🧭 Bottom Line

Smart summer heat training—run in the heat, hit a sauna post-run, hydrate well—takes about 10–14 days, and delivers massive triathlon benefits: more blood, better cooling, and stronger performance across swim, bike, and run—whether it’s July sun or October chill.

triathlon fueling

Fueling Essentials for Triathletes

Posted on | by aidan

Your guide to energy, hydration, and performance on race day

Whether you’re toeing the start line for your first sprint triathlon or your tenth long course, proper fueling is just as critical as your swim, bike, and run training. Nutrition can make or break your race—but with the right strategy, it becomes your fourth discipline.

đŸ„— Pre-Race: Building Your Foundation

In the days leading up to your event, focus on balanced meals rich in complex carbohydrates, lean proteins, and healthy fats. Think: oatmeal, sweet potatoes, rice bowls, lean meats, and vegetables. This isn’t the time to experiment—stick with foods your body knows and tolerates well. Hydrate consistently in the 48–72 hours before race morning.

Race Morning Tip:
A light, carb-rich meal 2–3 hours before the start helps top off glycogen stores. Try a bagel with peanut butter, bananas, or a rice cake with honey. Sip 12–16 oz of water or an electrolyte drink in the hour leading up to your swim.

🚮 On the Bike: The Real Fuel Window

The bike is your best opportunity to take in fuel without jostling your stomach. For races over 90 minutes, aim to consume 30–60g of carbohydrates per hour. This could be a combination of sports drinks, energy gels, chews, or even real food like bananas or bars (depending on the distance and intensity). Don’t forget electrolytes—especially on hot or humid days.

Pro Tip:
Practice your nutrition plan in training! Try different products and time your intake to build race-day confidence.

đŸƒâ€â™‚ïž On the Run: Keep It Simple

By the time you’re on your feet, digestion becomes harder—so simplify your plan. Focus on easily digestible carbs like gels or chews every 30–45 minutes. Sip small amounts of water or sports drink at aid stations, and listen to your body. If you’re cramping or lightheaded, slow down and rehydrate.

đŸ§Ș Bonus: Customize to Your Body

Every athlete is different. Sweat rate, gut tolerance, and pacing all impact your nutrition needs. Consider tracking your fluid loss in training, or testing sodium needs for races over two hours. If you’re serious, a sweat test or sports nutritionist can make a big difference.

✅ Final Checklist:

  • ✅ Practice fueling in training

  • ✅ Don’t try anything new on race day

  • ✅ Time your carb intake by the hour

  • ✅ Hydrate before, during, and after

  • ✅ Adapt for heat, humidity, and terrain

By treating fueling like part of your training, you set yourself up for success—not just survival—on race day. Whether you’re racing Alpha Open, Sprint, Olympic, or Long Course, fueling smart is the key to finishing strong.

Stay fueled, stay focused. See you at the finish line.

Choosing A Triathlon Olympic Race

Posted on | by HITSTS

There are millions of people who participate in triathlons every year, including in the state of Florida. What makes Florida and other southern states particularly challenging is the fact that it is quite humid throughout much of the year. This can make a difficult race even more challenging, especially if you are not prepared. Learn more about triathlons in Florida and how to prepare for them below.

What Does a Triathlon Consist Of?

Triathlons in Florida and elsewhere are of various types, each composing of a swimming portion, a biking portion, and a running portion. There are sprint triathlons made up of 16 miles (0.5 miles swimming, 12.4 miles biking, 3.1 miles running), Olympic triathlons made up of about 32 miles (0.93 miles swimming, 24.8 miles biking, 6.2 miles running), Half Ironman triathlons made up of 70.3 miles (1.2 miles swimming, 56 miles biking, 13.1 miles running), and Ironman triathlons made up of 140.6 miles (2.4 miles swimming, 112 miles biking, 26.2 miles running).

How To Set Up a Triathlon Training Plan

To do your best in a triathlon, you must put in consistent, effective training ahead of time so that you can prepare your body as much as possible for the grueling competition ahead. It is recommended you get at least three months’ worth of training (12 weeks), consisting of swimming, biking, and running.

You want to establish a routine that consists of all of these activities that you can stick to; it is recommended you do each activity at least twice per week. You should also do a session where you do two of the activities back-to-back (such as either swimming and biking or biking and running). You should try to add about ten percent additional distance each week to help you build up toward the distances you will be expected to cover to successfully complete the triathlon, as well as more easily adapt to Florida’s warmer weather and humidity.

Contact Alpha Win at https://alpha.win/ for more information on triathlons in Florida.

Choosing A Triathlon Olympic Race

Posted on | by HITSTS

For many, a Triathlon is the epitome of athletic endeavors. If you hope to enter any triathlon, you need to be prepared to take on the best available. If you hope to one day enter a Triathlon Olympic Race, you better be ready to face off against the best of the best.

The Olympic Triathlon

In the Olympics, a traditional Triathlon, for both men and women consists of three separate but integrated components. Like other Triathlons, the format is divided into three parts:
1. Swimming
2. Cycling
3. Running

A traditional Triathlon Olympic race consists of a 1500m swim, a 40km cycle and a 10km run. This race takes place without heats in a continuous race towards the finish line. It is a test of versatility, speed and endurance. It requires determination and training to reach this level. Fortunately, many Triathlons – including those that are part of the Alpha Win series throughout the United States offer participants the chance to build towards or equal this goal.

Limitless possibilities

Whether you dream of becoming part of the Olympics or simply enjoy taking part with like-minded individuals in a sport you love, you have options. Throughout the United States, you can find a Triathlon designed to meet your needs and rise to your ambitions.
If you seriously are interested in upping your Triathlon game, even working toward a Triathlon Olympic style performance, look at what we, at Alpha Win have to offer. Contact and speak to one of our informative agents online at https://alpha.win/

What Are Common Triathlon Distances for Swimming, Biking, and Running?

Posted on | by HITSTS

What Are Common Triathlon Distances for Swimming, Biking, and Running?

People who look to stay physically fit will often challenge themselves in various activities that take a good combination of strength, skill, agility, balance, and endurance to complete. One noted activity or event that many looking to improve their physical fitness will take on is a triathlon. Learn exactly what a triathlon is, as well as common triathlon distances for various triathlon events below.

What Exactly is a Triathlon?

A triathlon is a type of multisport endurance race that really tests the endurance, strength, and skill of those who participate in it. That is because this event consists of the continuous activities of swimming, cycling, and running over extended distances. These events are completed in one “sprint” to where all three activities must be completed successfully in the fastest time possible in order to win such an event over other competitors.

Alpha Win | Blog TriathlonDistances | June Lake Napa CA

The Various Triathlon Distances for Swimming, Biking, and Running

There are various triathlon events that incorporate swimming, biking, and running into its competition. Each of these events will have varying lengths where participants must swim, bike, and run in order to complete the course and potentially win the competition. Some of the most well-known triathlon events are the Super Sprint, Sprint, Olympic, Half Ironman, and Ironman competitions. Each of these competitions have specific distances of swimming, biking, and racing.

The Super Sprint has the shortest distances, corresponding to 0.25 miles (400 meters) of swimming, 6.2 miles (10 kilometers) of biking, and 1.5 miles (2.5 kilometers) of running.

The next level up in terms of distance Is the Sprint, consisting of 0.5 miles (750 meters) of swimming, 12.4 miles (20 kilometers) of biking, and 3.1 miles (5 kilometers) of running.

The third level is the Olympic, consisting of 0.93 miles (1.5 kilometers) of swimming, 24.8 miles (40 kilometers) of biking, and 6.2 miles (10 kilometers) of running.

The second-highest level of triathlon competition is the Half Ironman, consisting of 1.2 miles (1.9 kilometers) of swimming, 56 miles (90 kilometers) of biking, and 13.1 miles (21.1 kilometers) or running.

The highest level of triathlon competition is the Ironman, consisting of 2.4 miles (3.8 kilometers) of swimming, 112 miles (180 kilometers) of biking, and 26.2 miles (42.2 kilometers) of running.

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What is a Triathlon?

Posted on | by HITSTS

A triathlon is the term given to an endurance race involving swimming, cycling, and running, always in that order. Each segment is raced sequentially, with participants in competition for the fastest overall race time.

There can be several different distances involved in triathlons, including some short distances, though the most popular triathlons tend to involve longer distances covered by the participants.

Triathlons are not for the faint of heart, and many hours of preparation are required for those who intend to take part in them. Preparation will involve many hours of training, and that training will need to feature the correct training intensity distribution.

A triathlon Olympic distance refers to a triathlon that is featured in the Olympic Games, such as those that were featured in the 2024 Olympic Games earlier this year.

Triathlon is a derivation from the Greek words treis and athlos, which stand for three and games. Triathlons are a fun multi-discipline sport that adds a great deal of variety to the methods available for challenging yourself and staying active.

Where can I take part?

Hundreds of triathlon events take place every year across the United States, including some that mirror those of a Triathlon Olympic. For newcomers considering entering a triathlon event, it is a good idea to get some practice by joining local Swim Bike Run events in their area.

There are also a number of other multi-sport events besides triathlons such as the likes of aquathlons, duathlons and cross duathlons.

 

The Growing Popularity of Triathlons

Posted on | by HITSTS

Once viewed as only a sport for elites, triathlons have risen in popularity exponentially in recent years. The multisport event combines cycling, running, and swimming and has become sought-after by athletes and fitness enthusiasts all over the world. There are several reasons why triathlons have become so compelling and why athletes should consider giving Triathlons in California a try.

Alpha Win News Napa Valley CA Fall Triathlon

Diversity

The diversity of triathlons is a big part of their appeal. Participants who take part in these three different disciplines – cycling, running, and swimming – get to experience a complicated challenge that requires a variety of different skill sets and targets an array of muscle groups. This diversity not only prevents the event from becoming monotonous but also provides a more holistic approach to well-being and overall fitness.

Efficiency in Workouts

Training to take part in a triathlon is a highly efficient method of improving your overall fitness. Because it involves three very different activities this avoids the pitfall of injuries caused by overuse while still getting a well-rounded workout. The benefits of cross-training include not only cardiovascular health but also muscle strengthening, which results in improved athletic performance in a few different disciplines.

Exploration and Adventure

Triathlons often take place in some of the truly most amazing locations, giving participants the chance to explore extraordinary new destinations. Triathlons offer a unique method of experiencing the beauty of natural landscapes while advancing your athletic goals.

If you wish to take part in Triathlons in California please contact Alpha Win via our website.

Alpha Win News Palm Springs CA Fall Triathlon

Your First Triathlon: A Beginner’s Guide to a Successful Start

Posted on | by aidan

Are you considering stepping into the exciting world of triathlon? Whether you’re a seasoned athlete in another sport or completely new to endurance events, triathlons offer a unique and rewarding challenge. The mix of swimming, biking, and running provides a comprehensive workout that engages your entire body and mind. But where do you begin? That’s where our Triathlon Beginner’s Guide comes in—a resource designed specifically to help you navigate your first race with confidence.

Why Choose Triathlon?

Triathlons are more than just races; they’re personal journeys that push you to discover your limits and surpass them. Unlike single-discipline sports, triathlons offer a variety that keeps training engaging and races exciting. From sprint distances that are perfect for beginners to full Ironman challenges, there’s a race that fits every skill level and aspiration.

What You’ll Find in Our Beginner’s Guide

Our Triathlon Beginner’s Guide is crafted to give you the essential tools and knowledge you need to kickstart your triathlon journey. Here’s a sneak peek of what you’ll learn:

  1. Choosing the Right Race: Not all triathlons are created equal. We’ll help you find a race that matches your fitness level and personal goals, whether it’s a local sprint or a destination race that offers a vacation along with a race experience.
  2. Training Plans: Our guide includes beginner-friendly training suggestions. Connect with our partnered Coach & Professional Trevor Foley for plans that are flexible and can be adapted to fit your schedule, ensuring you stay on track even with a busy lifestyle.
  3. Gear Essentials: Wondering what gear you need to get started? We cover everything from swimwear to bicycles, and even the small but important items like goggles and race belts. You don’t need to break the bank, but having the right equipment can make your experience much more enjoyable.
  4. Race Day Preparation: Learn what to expect on race day, from check-in procedures to transition tips that will save you time and stress. We also provide advice on nutrition and hydration to keep you fueled throughout the event.
  5. Mental Strategies: Triathlons are as much a mental challenge as they are a physical one. Our guide offers strategies to help you stay focused, calm, and motivated, even when the going gets tough.

Get Started Today

Taking the first step toward your triathlon journey is easier than you think. By downloading our Triathlon Beginner’s Guide, you’ll be equipped with all the information you need to train effectively, choose the right race, and enjoy the process. Plus, when you download the guide, you’ll also gain access to our race-finding tool, designed to help you discover the perfect triathlon event based on your location, fitness level, and personal preferences.

Ready to dive in? Download the Triathlon Beginner’s Guide today and take the first step towards becoming a triathlete. Whether you’re looking to complete your first sprint or eyeing a longer distance, we’re here to support you every step of the way.

Why Wait? Start Your Triathlon Journey Now!

Triathlons offer a unique blend of endurance, strategy, and excitement. With the right preparation, anyone can cross that finish line. Don’t miss out on this opportunity to challenge yourself and achieve something extraordinary. Download our guide, find your perfect race, and let’s get started!