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Thriathlon

***Peguera, Mallorca - it's a warm Saturday morning in the middle of October and the Challenge Peguera Mallorca - middle distance triathlon - starts on the Torà beach. Almost 800 triathletes are set to complete the race including a 1.9 km swim in one of the most beautiful beaches of the Mediterranean, a 90 km technical bike route through amazing countryside scenery, and a 21,1 km run along the crowded boulevard of Peguera. This year is different, two athletes from Rouvy’s development team are taking part in this year’s challenge.***


 ![Alt](http://travel2city.com/dalmatia/jpg/intro.jpg)

[Challenge Mallorca](https://challenge-mallorca.com/) is a middle-distance triathlon based in Peguera, a tourist village on the west coast of Mallorca, just 20 minutes away from Palma. Peguera offers spectacular cycling and running routes through one of the most amazing parts of the island. It’s not just about the competition, however. Being part of the race is also about soaking up Mallorca’s beautiful beaches and sceneries. All while indulging in Spanish food, coffee, and drinks.


Our developers and passionate athletes David Vaštík (also known as Vašťa) and Matúš Kocka have been lucky enough to experience it all. Vašťa joined us at the beginning of 2022 as one of our backend developers. Matúš has been part of the Rouvy peloton for almost two years. Matúš works as an infrastructure engineer maintaining and developing our compute instances and databases.


### Vašťa was kind enough to share his experience with you all.

![Alt](https://media.licdn.com/dms/image/C4E03AQFyncWi1siXdQ/profile-displayphoto-shrink_400_400/0/1600779547253?e=1680739200&v=beta&t=are0lYtkc_u8pHsvpbGQMEDCEwxP4eJPMZbqXYx8mVI)

**First of all - it's not very common for developers to be sportsmen, especially triathletes, for its versatility and complexity. What do you like about triathlon, and what was your motivation to attend Challenge Peguera Mallorca?**
 

Well, my triathlon journey wasn’t that easy. I'm not very good at swimming and I don’t like running - you wouldn’t think I was a triathlon lover. Moreover, I have been interested in team sports my whole life.
Before I joined Rouvy I was just an avid cyclist, but during my first month, I accidentally befriended a group of triathletes and suddenly was registered for the Mallorca race.
On the other hand, if there is something I like, it’s challenges and Mallorca definitely represents one of them. Even though the training is kind of a pain for me, it keeps me motivated to stay fit.

 

**It looks like you are very close to sport and you have quite a sports history. What is your sports background?**
 

Yes, it’s true. I love sports and have been doing many of them throughout my whole life. That usually led to the fact that I wasn’t able to do any of them very well :). I was mostly devoted to ice hockey. I played it since I was four and unfortunately quit three years ago. Frankly speaking, I still miss it a little.
I also used to play inline hockey, tennis, and football. During winter I love to go to the mountains and go skiing with my family or friends.
I have become a cyclist in the last 10 years or so. I fell in love with cycling when I bought my first road bike. In 2017 I attended my first middle-distance triathlon - PálavaRace where I said to myself that I want to try it again with better results.

 

![Alt](https://media.licdn.com/dms/image/D4E05AQH6k0Lsv_KemQ/videocover-low/0/1667330726443?e=2147483647&v=beta&t=ikB3iAfqB9aZRXfnUIsQdVE7vMtwLBcGgyTPMzw0d8g)

 

**Let’s move to the race itself. Describe your feelings.**
 

Honestly, I was afraid a little. I haven't had much experience with triathlon so far and also my attitude towards training wasn’t always exemplary. Besides that, I was pretty tired from the bike trips we took during the days before the race. It was my first time in Mallorca, so I wanted to explore it and enjoy it as much as possible. As for the courses themselves:

The swimming was really great.
On the third pace, I got a groin twinge that made me think I was going to have a Sangria on the shore really quickly. On the eighth pace, I got slapped by a wave and swallowed about a small bucket of salt water.
Then the swimming was going pretty well but after a few minutes, I had completely scraped both armpits from the wetsuit I wore for the first time that day.
"Note to self - Never take or wear anything to a race that you haven’t used before."
When Matúš asked me before the race if I wanted Vaseline, I hastily declined (I am never gonna make that mistake again). I finished swimming much faster than anticipated. The usual swimming technique is crawl but because I was swimming breaststroke my time is not the one for the records. Perhaps next time as I’m already taking crawl swimming lessons.


The bike was as expected the only part I wasn't worried about, though I would have enjoyed it more without the hills and wind. I wanted to get the ride done so I could survive the run afterwards, but once you have the soul of an athlete in you, it's not exactly easy to just ride. So on the flats and downhills, I passed a few other competitors. In the end, I averaged over 30 km/h with 1100 m of elevation gain, so I was satisfied.
And finally running where I knew I was going to suffer a lot. To make it challenging, this part was also pretty hilly. When I could take a little rest while running on a flat surface, the path led along the beach in the direct sunlight at 2 o’clock. I had to cool myself down by gradually pouring about 10 litres of water over myself.

As a non-swimmer, non-runner, 90kg+ cyclist with a bad memory (I often forgot to train) I gave myself an IT limit of 6 hours. I crossed the finish line in 5 hours and 51 minutes, and in the end, I was really pleased with the result.

 

**The experience seemed to be very powerful. What are your plans for the next year - will you attend again?**
 

Yes - we have a plan with Matúš to do it again and even better, so I am looking forward to the following year. I promise (especially to myself) I will train more this time.
We hope more team members from ROUVY will join us next year because it's a great opportunity to experience an extraordinary race while enjoying extra summer days, and bike trips on scenic routes, hikes, and beaches. It could be fun for the team, considering the race can also be done as a relay. Perhaps we could motivate our colleagues with delicious cakes and coffee.

As for competing in other races Matúš and I are thinking about registering for a race in St. Pölten, Austria.

 


![Alt](https://media-cdn.tripadvisor.com/media/photo-s/15/f3/06/c5/photo6jpg.jpg)
 

[Challenge family](https://rouvy.com/partner/challenge-family?_ga=2.204840208.1612673440.1675088313-1863005696.1636630121&_gac=1.257472889.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) is celebrating 30 years in 2022 with over 30 long and middle-distance triathlons around the globe, featuring spectacular courses in iconic destinations, providing unforgettable experiences that capture all the excitement and emotions of this inspirational sport for competitors, friends, family, and supporters alike. That's why it was a big step forward for Rouvy to become a proud partner of the Challenge family. Cycle the[ Challenge Mallorca bike course](https://my.rouvy.com/virtual-routes/detail/92666?_ga=2.204840208.1612673440.1675088313-1863005696.1636630121&_gac=1.257472889.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) on Rouvy, or try[ 30 other racing routes](https://my.rouvy.com/virtualni-trasy?_ga=2.204840208.1612673440.1675088313-1863005696.1636630121&_gac=1.257472889.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) in our virtual cycling reality app. 

**Feel free to join us!**



![Alt](https://dynamic-media-cdn.tripadvisor.com/media/photo-o/17/23/b3/8f/photo2jpg.jpg?w=1200&h=-1&s=1)

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Challenge Peguera Mallorca: Even developers can do a triathlon!

Rouvy guide

***The off-season is a wonderful opportunity to restore your body batteries and recover to make your next season stronger. How you execute the off-season triathlon training is also one of the best predictors of performance improvement. We believe that champions are made in the off-season and here is the guide to the best practices.***

**Your body needs a change**
 
After a final burst of activity in September/October, the season starts to wind down. But your body can now be fatigued or even injured. In such a case, injury healing should be the main focus at the start of your off-season training. Allow all those minor or major injuries to fully heal. We also recommend measuring your [heart rate variability](https://www.whoop.com/thelocker/heart-rate-variability-hrv/) during this period. It can tell you if you are still a little overtrained and also help you to reset your baseline for the new season.  
 

**Have some fun**

As we mentioned in our [Ultimate Guide](https://blog.rouvy.com/en/505/502-The-Ultimate-Guide-to-the-Triathlon-Fall-Fest), we don't do triathlons for fun. It's hard, it's painful, and there are easier ways to improve our fitness but we still love it. From time to time, having fun is very important. It boosts our motivation and prevents us from burn-out. Socialise as much as you can, train with friends, take your training off the beaten track and always try something new. Spend some time planning your next season and it will pay off in the long-run. Are you going to beat your PR in your favourite race? Or sign-up for a spring camp in Mallorca? While planning, try our [Triathlon Fall Fest](https://rouvy.com/series/triathlon-fall-fest?_ga=2.229077020.1612673440.1675088313-1863005696.1636630121&_gac=1.114710261.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB). It's a unique opportunity to fulfil all off-season requirements while still keeping your enjoyment levels high. 
 

**A common mistake**

One could say, in a sport like triathlon, most of the athletes never really get a chance to take a proper off-season. Skipping the whole specific off-season training approach is an obvious mistake, but it's important to remember that continuing your regime throughout the whole year will not give you any advantage in your next season. In fact, you will suffer from the beginning and injuries will sooner or later prove this point. The other extreme (not training at all) is also a bad decision since you will have a hard time getting back into shape after such a break. Try to find the right balance based on our suggestions. 

![ a female triathlete swimming in the pool](https://cdn.rouvy.com/blog/505/shutterstock-498619807ud4r.jpg)


 
**Swim Focus**

Looking at the three main disciplines, let's begin with the first discipline - swimming. It all starts in the water and the more comfortable you are with water, the easier it gets later on the bike and especially during the run. Have you ever felt a lack of energy during your last kilometre on the tarmac? Well, it all comes down to your very first kilometre in the water.
 
We recommend working on technique, short sprints, lots of repetitions and spicing it up with [paddles](https://www.yourswimlog.com/ultimate-guide-swim-paddles/) or buoys. To get the maximum benefit, try to swim at least 3 times a week. Even though it's hard to leave your warm bed so early in the morning, the rewarding feeling after your early morning session will always be worth it. And the coffee tastes better too. 
 
So swim, swim, swim…
 
![a triathlete riding on an indoor trainer at home using ROUVY](https://cdn.rouvy.com/blog/505/2021-08-18-ROUVY-Indoor-r65tu2h.jpg)

 
 
**Shorter Rides**

Outdoor cycling season might be over but you should still stay in touch with your bike. Take it easy. There's no rush, so now it's time to enjoy it. Keep it short to avoid [saddle soreness](https://blog.rouvy.com/en/476/All-you-ever-wanted-to-know-about-Chamois-Cream-and-were-afraid-to-ask). If you don't enjoy riding in 5 degrees wearing 6 layers of clothes and coming home with mud all over your favourite jersey, just ride at home. Jump on your bike, hook it up to a turbo trainer and choose one of [ROUVY's famous routes](https://rouvy.com/routes/famous?_ga=2.6263731.1612673440.1675088313-1863005696.1636630121&_gac=1.86400490.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) which give you the opportunity to ride in sunny weather even though it's raining outside. If you are up for a [challenge](https://rouvy.com/challenges/triathlon-fall-fest?_ga=2.6263731.1612673440.1675088313-1863005696.1636630121&_gac=1.86400490.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) or ready for one of the [workouts](https://rouvy.com/series/tri-fest-workouts?_ga=2.6263731.1612673440.1675088313-1863005696.1636630121&_gac=1.86400490.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB), our [Triathlon Fall Fest](https://rouvy.com/series/triathlon-fall-fest?_ga=2.236812673.1612673440.1675088313-1863005696.1636630121&_gac=1.15626948.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) is the perfect opportunity for ideal off-season training. Whether you prefer to push yourself out of your comfort zone by keeping outdoor rides or staying at home and pushing your pedals in your living room, just remember to keep riding. 
 
Oh, and don't be afraid to race even in the off-season. Short indoor races are a way to remind your muscles why you do it and feel some lactate. Also, the advantage of staying safe is well appreciated while healing your wounds from the summer season. What about the [Wanaka race](https://rouvy.com/cs/events/race/97535?_ga=2.236812673.1612673440.1675088313-1863005696.1636630121&_gac=1.15626948.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) or [Roth race](https://rouvy.com/cs/events/race/97539?_ga=2.236812673.1612673440.1675088313-1863005696.1636630121&_gac=1.15626948.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB), where you can challenge Magnus Ditlev, Kyle Smith or other pro triathletes? Discover the world of [Challenge Family](https://rouvy.com/partner/challenge-family?_ga=2.236812673.1612673440.1675088313-1863005696.1636630121&_gac=1.15626948.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) and enjoy racing all year long. With over 30 full and middle-distance triathlon courses, no Challenge Family race is like any other. 
 
![a runner running in the forest in the autumn](https://cdn.rouvy.com/blog/505/shutterstock-479625946w5ge.jpg)


 

**Easy Running**

Our message here is clear - save your running legs. While both swimming and cycling can help you to recharge and maintain your batteries, running is on the opposite side. Try to reduce your running sessions and keep them just as a sort of reminder, so your body is not entirely shocked if you break your running routine for several weeks. Anyway, you can certainly still do some short and enjoyable runs, but try to keep it under 1 hour with pretty much no progression in intensity. It's a wonderful opportunity to hop on a treadmill, where you get better shock absorption than on the road.
 
And don't worry, proper running training will be waiting for you in spring and summertime. 
 
![an athlete working out in the living room](https://cdn.rouvy.com/blog/505/shutterstock-1904720602wne7.jpg)


 

**Strengthen your body**

Functional training should be part of your training program all year long and most of the pro athletes even say that it's something like the 4th discipline for them. Let's be honest, with all the races and training you rush to complete, the routine is very often broken and off-season is a great chance to set it up properly again. Remember strength training is very important in the prevention of injuries. Don't forget to work on your stretching routine too. There's no time for excuses if you want to smash the local [KOM/QOM](https://rouvy.com/feature/strava-live-segments?_ga=2.36033696.1612673440.1675088313-1863005696.1636630121&_gac=1.117348724.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) in the summer. 
 
**Gain a little weight**

This doesn't mean that every day is a “[cheat day](https://www.runtastic.com/blog/en/truth-about-cheat-days/)”, but your body needs to replenish its strength. Triathlon is an endurance-based sport and that has its price. There is a very high chance that your body fat is very low all year long, which is great for racing but not for your immune system. You should aim to increase your body weight by at least 2%. Focus on good quality food, but enjoy some treats as well. You deserve it!
 
![a cross-country skier skiing on the well-prepared slopes in sunny weather](https://cdn.rouvy.com/blog/505/shutterstock-575603242vfzx.jpg)


 

**Consider other sports too**

Triathlon is mentally tough, we can agree on that and while it's important to care about your physical health, it's also important to think of your mental health. Thankfully, motor skills are transferable, which means that instead of running you can try cross-country skiing with a very similar impact to your training. We also recommend sports like tennis, indoor climbing or any team sport where you can socialise a bit more than during your swimming sessions where you are all alone. 
 

Isn't it nice to finally enjoy something other than a pool, handlebars and never-ending tarmac under your stiff racing shoes?
 

**Off-season doesn't mean no season**

All athletes are different and what suits one, doesn't have to suit another. You already know that training has to be personalised and it also counts during your off-season. Find out what you like, don't like and what you enjoy the most. Whether off-season training is your yearly routine or you just want to enter the world of triathlon, we'll say it once again - champions are made in the off-season. 

![Triathlon Fall Fest schedule](https://cdn.rouvy.com/blog/505/Info-graphics-TFFigjy.png)
Stay close to the action and follow our Triathlon Fall Fest schedule.
 

 

### [JOIN THE TRIATHLON FALL FEST EVENTS](https://rouvy.com/series/triathlon-fall-fest?_ga=2.207919250.1612673440.1675088313-1863005696.1636630121)

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Off-season training for triathletes

***People often do things that might seem crazy to others. They fly to the moon and back in a metal box, eat weird foods and spend huge amounts of their lives staring at device screens...***
***And then there are triathletes.***

**We do sport for various reasons: fun, social engagement, to stay fit, the thrill of competition. But triathlon is in a league of its own. There is perhaps no other sport that is so physically and mentally demanding, so challenging, so difficult. It is the ultimate sport with the ultimate rewards and that, ultimately, is why people are drawn to it.**
___
*"You don't play triathlon. You play soccer; it's fun. You play baseball. Triathlon is work that can leave you crumpled in a heap, puking by the roadside. It's the physical brutality of climbing Mount Everest without the great view from the top of the world."*                                                                                                                                                 -Chris McCormack
___

![ROUVY triathlon fall fest invitation](https://cdn.rouvy.com/blog/502/Key-Visual-Triathlon-Fall-Fest4zxo.png)


 
**What is Triathlon Fall Fest?**

[Triathlon Fall Fest](https://rouvy.com/series/triathlon-fall-fest?_ga=2.61134124.1612673440.1675088313-1863005696.1636630121&_gac=1.79597926.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) is an online celebration of Triathlon sport. The emphasis is on cycling but it encompasses all three sports and it's aimed at both experienced triathletes and athletes who are new to the sport and want to find out more. Sometimes the sheer physical and mental demands of a triathlon can seem daunting to many, so we want to inspire and encourage.

As well as giving you the chance to ride in races and [challenges](https://rouvy.com/challenges?_ga=2.266721294.1612673440.1675088313-1863005696.1636630121&_gac=1.250564852.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB), Triathlon Fall Fest also provides the unique opportunity to find out more about the best practices of the sport directly from some of the best triathletes in the world. You can do this by tuning into the live broadcast or by personally joining them in some of the Group rides or races.

We've got group rides at Almere in the Netherlands and Samorin in Slovakia. Then we've got a race in Wanaka in New Zealand and the closing race will be at Challenge Roth in Germany. This finale will also be streamed live and have running commentary from legendary triathletes Belinda Granger and Simona Krivankova and Challenge Family's Jort Vlam in the ROUVY studio. This is an event you won't want to miss.

All these routes are from famous triathlon events run annually by [Challenge Family](https://rouvy.com/partner/challenge-family?_ga=2.266721294.1612673440.1675088313-1863005696.1636630121&_gac=1.250564852.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) - the leading global triathlon festival race series - who are partnering with us on this event. 

We've got lots of familiar faces from the world of triathlon taking part or making an appearance and WE'VE ALSO GOT LOTS OF FAB PRIZES TO GIVE AWAY!

So while triathletes might be crazy… you'd be even crazier to miss this event.
  
![Alt](https://cdn.rouvy.com/blog/502/DSC00133wc7u.jpg)
Triathletes cycling on the Wanaka route

 
**Training for Triathlons**

Participating at the top level in a triathlon requires hours and hours of year-round training and preparation. The race itself is only one part of it. Even a single triathlon shouldn't be attempted without an effective training programme. So to prepare you for the main 4 days of races and rides, we are running 3 weeks of [workouts](https://rouvy.com/series/tri-fest-workouts?_ga=2.266721294.1612673440.1675088313-1863005696.1636630121&_gac=1.250564852.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) and [challenges](https://rouvy.com/challenges/triathlon-fall-fest?_ga=2.266721294.1612673440.1675088313-1863005696.1636630121&_gac=1.250564852.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) in advance of the start to build up your performance levels.

While ROUVY's central focus is on cycling and cyclists, many [triathletes use ROUVY](https://blog.rouvy.com/en/502/250-How-to-Prepare-for-Your-IRONMAN-VR) for training so triathlon is something that is close to our hearts here at ROUVY. Indoor cycling provides an effective way of maintaining and improving their performance throughout the year as well as giving riders the chance to train on (and get to know) the actual routes of many of the world's most famous triathlons.

Triathlon is such a demanding sport that the training itself is absolutely crucial and has almost [become a science](https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/) in itself. The three key components that improve endurance sports performance are aerobic capacity, lactate threshold, and economy.
'Running a lot' is not enough. Training on just a single activity can have increased risk of injury. Instead it's important to cross-train so that different muscles throughout the body are kept in shape in complementary ways and no one area is overloaded. Triathletes often include yoga, pilates and weight training in cross-training programmes. 

 
______
*“You can quit if you want, and no one will care. But you will know the rest of your life.”*
-Craig Alexander, three-time Ironman world champion
 ______
**Meet the Ambassadors and Guests**

Some of the top triathletes in the world have been invited to the Triathlon Fall Fest and will take part either in races, group rides or live chat - so it's a great opportunity to see them in action or connect with them personally and you'll be able to pick up some great expert advice along the way. Check out the website for the full list of guests but make sure to look in on:

**MAGNUS DITLEV**

[​​Magnus](https://www.instagram.com/magnuselbaekditlev/?hl=en) is one of the most exciting new talents on the triathlon scene. In 2022, he came second at Ironman Texas and won Challenge Roth in Germany.
He'll be leading a group ride on Sunday 27th Nov before taking part in the final race immediately afterwards. 
 
**FREDERIC FUNK**

[Frederic](https://www.facebook.com/FredericFunkTriathlet/) is a German triathlete who became European champion at the half-distance Challenge Walchsee-Kaiserwinkl in 2021 and second at the Ironman 70.3 Kraichgau in May 2022.
Frederic will be kicking off the Fest on the Wanaka Challenge race on the 24th Nov along with Petr Vabrousek.

**RACH McBRIDE**

Known as the “Purple Tiger”, [Rach](https://www.instagram.com/rachelmcb/?hl=en) has been racing full-time as a professional triathlete since 2011. They are a four-time Ironman 70.3 Champion and have numerous podium and course record results across several distances.
​​

**LUCY BUCKINGHAM**

[Lucy Buckingham](https://www.instagram.com/lucy_tri/?hl=en) (nee Hall) is a British triathlete, Olympian, and U23 European & Challenge champion. Also known as “la Sirène” or “mermaid”, thanks to her powerful swim, there are few who can keep up with her in the water.
 
![Triathlon cyclist riding on road beside lake](https://cdn.rouvy.com/blog/502/NK-Challenge21-1928-1-jcwi.jpg)



**How did Triathlons Evolve?**
 
Time for a very quick history lesson. The origins of Triathlon began over 100 years ago in France with the concept of combining three different sports into one event. A tri-sport event in 1902 involved running, cycling, and canoeing. In the 1920s, an annual event was held at Joinville-le-Pont called „Les trois sports“ or „La Course des Débrouillards“ which switched canoeing for cycles. Variations of the format continued over the decades. 
 
The first triathlon to use the name and the format we are familiar with today, was held on 25th September 1974 at the San Diego Track Club in the US. Originally devised as a training exercise, it involved a 10km run, 8km cycle, and 500m swim. The first triathlon in Europe was held on 30 August 1980 in Plzen, Czechoslovakia. It swiftly spread from there and the sport's popularity increased. It became an Olympic sport at the 2000 Sydney Olympics in Australia and today, Triathlon is recognized and enjoyed worldwide.

**Triathlon races can vary in distance but the four main race distances are:**

- Sprint Distance
- Intermediate (or Standard)
- Long Course (also known as a half-Ironman)
- Ultra Distance - also known as Ironman or the 140 mile - which comprises a 3.8km swim, 180.2km bike ride and 42.2km run (226.2 km or 140.6 miles in total).

There is also the Olympic distance triathlon, which is a 1.5-km swim, 40km bike, and 10km run.

![Support team helper giving water to a cyclist on the Wanaka route](https://cdn.rouvy.com/blog/502/DSC00304-1-sa2q.jpg)


 

**The Appeal of the Triathlon**

As the popularity of triathlons have increased, the myth that they are only for elite athletes has been busted. 
With more events being added to the calendar each year and a wide variety of race distances available, today there are far more options for athletes.
Most athletes who are trying the sport for the first time begin with the shorter distances and then move up to the longer distances as they build up their fitness. The longer distances have more appeal and so most athletes, once committed to the sport, are drawn by this greater challenge to Ultra Distance - the 'Holy Grail' of triathlons.
 
 

**Why Tri?**

So why do people try triathlons?
Fitness? No, there's easier ways. 
Fun? We don't think so.
To get a sense of the commitment and effort involved, you can read some first-hand accounts from triathletes like[ Leah Hiller](https://blog.rouvy.com/en/411/IRONMAN-70.3-WORLD-CHAMPIONSHIP-ST-GEORGE%3A-THE-TOUGHEST%2C-SCARIEST-AND-SLOWEST-RACE-IN-MY-CAREER%2C-RECALLS-LEAH-HILLER) and [Petr Vabrousek](https://blog.rouvy.com/en/120/Petr-Vabrou%C5%A1ek%3A-the-real-iron-man) in our blogs but the true answer is often hard to pin down.

Triathlons force athletes to tap into the deep psychological reasons for why we do anything worthwhile in life. They remind us that we are alive.

 ______
*"You do triathlons for emotional and irrational wants and fears.*

*You do triathlons so you can prove something to yourself. What is your worth? Do you have what it takes? Can you conquer your personal Mt. Everest? Can you show everybody who was better at you in sports growing up that you're just as good, maybe better?*

*You do triathlons to prove something to other people. I really am that good, that fit, that motivated, that focused.* 

*You do triathlons because you did just one, this one time, and then you got sucked into the vortex and you had to keep coming back and trying to beat your performance from the previous year. In other words, you want to prove to yourself that your body is getting better, not worse."*  -Ben Greenfield
__________
  
![Three cyclists with physical challenges riding together](https://cdn.rouvy.com/blog/502/San-Diego-Cycling-Club-website-600x400-1pf3q.png)


 
**The Challenged Athletes Foundation needs your support**
 
While we have your attention, we wanted to make a shameless plug for the [Challenged Athletes Foundation](https://www.challengedathletes.org/) 
If you haven't heard of them already, CAF is a well-known charity in the triathlon world, although it doesn’t just support triathletes. Bob Babbitt, who co-founded the foundation in 1997, is a total legend of triathlon. CAF has impacted the lives of millions of young people, removing the barriers between their disabilities and being able to participate in sport. 
These include those who have had physical challenges since birth as well as those who had life changing accidents, allowing them to achieve their sporting dreams.
It is one of the most inspirational and motivational organisations on the planet and the work they do, and the opportunities they provide, is extraordinary.
 
**So if you are still reading this and would like to give something back to sport and make the world a slightly better place, please consider scanning this QR Code or visiting the site and donating to CAF. Thank you so much!**

![Alt](https://cdn.rouvy.com/blog/502/Blog-template7tbe.jpg)

Blogposts - 31-min.png

Triathlon Fall Fest: The ultimate guide

**We last spoke with ROUVY ambassador and [US triathlete Terri Buryanov](https://blog.rouvy.com/en/491/466-TERRI-BURYANOV) back in the spring of 2022, when she was starting to plan for the [Challenge Almere-Amsterdam](https://challenge-almere.com/) in the Netherlands - the oldest long distance race in Europe and the second oldest in the World. We caught up with her again just after she completed the gruelling race to see how she was doing and how she fared.**

**While the race might not have provided the Hollywood ending that we, or she, were hoping for, it was obviously a highly affecting and emotional experience.**
**It gave us the chance to get a fascinating insight into the thinking of a highly dedicated and passionate athlete**.

**The Challenge Almere-Amsterdam (a.k.a. Triatlon van Almere) is the most famous triathlon in the Netherlands and the world's second oldest long-distance triathlon after Hawaii.**
**It's been held annually since 1983 and consists of a 3.8 km swim, 180 km bike ride and 42.195 km marathon run - equivalent to ironman distances.**
 
**Hi Terri! The last time we talked you had just recovered from Covid and were starting to plan ahead for Almere. It's been yet another crazy year and I think it's always important to ask people how they are doing at the moment. So how was your summer?**

I remember that the summer here in Las Vegas was super hot and I was really busy.  Other than that, it’s all sort of a blur to be honest.  I suppose that has something to do with all the training I was trying to fit in alongside the real-life stuff going on. Overall, I would say it was pretty good and interesting to say the least. Training for a race like that is definitely not a joke.


**With lockdowns easing, did you manage to get more outdoor riding done or were you still riding indoor too?**

*I recently began working with Life Time Fitness as one of their run group and cycle group leads so I was riding outdoors twice per week throughout most of the summer with my groups and then any other scheduled training days I would download my workout from Tridot and upload it to ROUVY.  I really loved that feature because it took all the thinking out of the training session.  I just had to put my head down and keep my watts as close to the green line as possible.  Easy peasy!*


**And how are you now?!!! You've just finished Almere which must have been intense. How did it meet your expectations - both physically and mentally?**
 
*I would say physically I did not meet expectations and mentally I far exceeded my expectations.   I am happy I finished the race, but I am even more glad it’s all over.*
 
![ Photo credit - marathonphotos.live](https://cdn.rouvy.com/blog/491/CAAD8359-original0p0k14uhf.jpeg)

Photo credit - marathonphotos.live


**What was the hardest part? Did anything surprising happen that you hadn't anticipated?**

*I knew it was going to be hard, but I was pretty silent throughout the summer about a hip injury I was dealing with. 15 miles into the bike is when the pain set in and for the last 97 miles of the bike I just wanted to cry, but I did my best to manage my expectations of the day and just look around and be thankful for the fact I was racing half a world away and I was really glad to be out of the desert heat for a bit so that made the day a little bearable, but it was still quite sad because the bike should have been easy points for me.  In the end, I finished the bike at a time of 6:43 when I was expecting to finish around 5:30.*


**OMG that sounds brutal. Did quitting cross your mind at any point? What helped you push through?**
 
*I guess I just have a lot of willpower.  Quitting wasn't something that ever crossed my mind. I came way too far, trained more hours than I wanted to, and spent way too much money to not cross that finish line. I'm just glad it never came down to me actually having to crawl to the finish line because I would have done that if I had to.*

![Photo credit - marathonphotos.live](https://cdn.rouvy.com/blog/491/CAAN1674-original8jf31y6uq.jpeg)
Photo credit - marathonphotos.live
 

**And how do you feel now, after you've had a few days to recover? Are you ready for another challenge?**
 
*In short, No! I’m not sure how long it will take to recover. Within two days I wasn’t sore anymore, but my hip is still bothering me quite a bit.  I can’t walk down the stairs without assistance, but I don’t have anything on the schedule to train for so mentally, I’m totally ok! I have a goal to recover completely, figure out how to live a life without constant soreness and then I will ease my way back into training with a strong focus on recovery and strength training. That way when I do decide I’m ready to sign up for another race I can actually be competitive and get on the podium.*
 

**Often these races are like a metaphor for something bigger. Did this experience teach you anything about life?**

*Training for this race made me question a lot of things about how I go about life. Triathlon is a hobby. I think a lot of us triathletes get so caught up in our own heads and convince ourselves that it's super important we continue racing, getting better, and signing up for more races that we don't realize in the grand scheme of things it really only matters to us.  I really felt bad about having to put off a lot of things until "after the race".  If I sign up for another one, I want to make sure I have the time to enjoy the process and I would love for my family to have the time to be more involved in the journey as well. I'm sure that would make a huge difference in the end results.*



**Tell me about your training regime in the last 3 months. Did you use ROUVY to practise on the route? If so, how helpful was that indoor experience?**

*For the past three months, my alarm would go off anywhere between 4:30am-6:00am and I would roll out of bed like a zombie and just do whatever was on my Tridot plan for the day. I rode a portion of the [Challenge Almere](https://my.rouvy.com/virtual-routes/detail/82276?_ga=2.61325228.1612673440.1675088313-1863005696.1636630121&_gac=1.259864056.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) course a few times on ROUVY. It was good to be prepared for the fact that there were a lot of turns during the first 20 miles of the route, but I wasn’t prepared for the cobblestone roads and wind along the ocean. That was humbling wind out there. Perhaps in the future, ROUVY can be linked with the weather services and the wattage could be affected by what the actual weather is while riding. That last sentence started off as a joke in my mind, but now it sounds sort of like an interesting concept to make ROUVY even more realistic.*


**Was it the first time you had taken part in a race outside of the US? What were your impressions of the Netherlands and Europe?**

*Yes, this was my first time racing outside of America. I absolutely fell in love with the Dutch people.  Everyone is just so happy and friendly there.  The marathon portion of the race was my favorite because I really got to interact with all the volunteers.  I can’t imagine a much better run course anywhere else in the world.  6 loops around the lake with four full aid stations and a few water stations. After the first loop the volunteers and even a lot of the spectators started making me believe they were all there to watch me. There wasn’t a moment on the run that I wasn’t enjoying myself.  And fortunately, despite how much pain I was in on the bike, I was like a new person on the run.  My hips really opened up and I was comfortable all the way until the end.*


**Now you've completed it, do you have any advice for someone considering doing the Challenge Almere-Amsterdam for the first time?**

*Be mentally prepared for the wind!   The stretch of the bike course along the sea was a brutal headwind.  Having to go through that pain twice was not my favourite. Apparently, it's always windy in the Netherlands.*
 

![Photo credit - marathonphotos.live](https://cdn.rouvy.com/blog/491/CAAJ1747-originalqd8i1zkzp.jpeg)
Photo credit - marathonphotos.live
 

 

**Is there a difference in attitude or approach between US and European competitors?**

*There is a HUGE difference between Europeans and Americans when it comes to racing. It’s no secret that Americans in general, are very unhealthy people. I find it appalling what athletes eat to fuel their bodies over here so needless to say I don’t think many take endurance training as seriously as they think they do and come race day most of them are just doing it to finish it so they can call themselves an Ironman or the Challenge equivalent of that.*
 
*In Europe, it seemed as if everyone was so fit looking and even the age groupers I was up against were so pro-looking. I rarely do a race in America and not make a podium finish, but I think even if I were at my complete best in [Almere](https://rouvy.com/partner/challenge-almere?_ga=2.61325228.1612673440.1675088313-1863005696.1636630121&_gac=1.259864056.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB), it would have been really hard for me to get on the podium. The level over there is a bit more extreme and it was really cool to witness it all in real-time.*


**You've been a little quiet on creating content lately. Any plans for some new videos?**

*Yes!!!  It was honestly a struggle to get through this summer training for this race and trying to maintain family and real-life stuff.  I sort of put all my “fun” off to the side for a bit because I was a total absent-minded flake these past few months and I had to sacrifice some things to remain somewhat functional.*
 
*I didn’t actually completely disappear from YouTube though.  I was just more involved in helping my husband with his channel and my hands even made quite a few appearances in his videos. His channel ([Vlad Slickbartender](https://www.youtube.com/c/VladSlickBartender)) is what pays the bills so it was more important I spent any time I wasn’t training or with my son, helping him create his content and doing all the behind-the-scenes stuff that no one knows a creator has to deal with (the boring business side of things). But, I learned a lot about YouTube helping him and I’m VERY excited to start creating my own content again with a focus on creating better quality content now that I understand YouTube a lot better than before.*


**What's coming up in the next 6 months? Any hot news you'd like to share?**

*That’s a very good question. I will probably be able to answer that one in a couple of weeks. For now, I am just going to take it easy and get caught up on everything I have been slacking on for the past few months and I am going to deep clean my house. That’s probably not that exciting of news for you all, but for me, there isn’t any hotter news out there than that!* :-)


**Terri might be taking it easy but she still found time to create a great [video report](https://www.youtube.com/watch?v=n2PPP22gQyQ&ab_channel=imterribee) of her Almere experience which you should check out.**

![Alt](https://youtu.be/n2PPP22gQyQ)

Blogposts - 19-min.png

Terri Buryanov - how I finished the challenge Almere-Amsterdam and lived to tell the tale!

Events

*The need to balance long course triathlon training starts with working in both the aerobic and anaerobic energy systems. These are your long slow distance and high-end interval workouts. Find over 7,000 workouts in ROUVY's workout library to help build both aerobic and anaerobic fitness.*

**INTRODUCTION**

The need to balance long course triathlon training starts with working in both the aerobic and anaerobic energy systems. These are your long slow distance and high-end interval workouts respective.
 
Aerobic workouts (endurance) are designed to improve adaptation for increasing mitochondria, increase plasma volume, increase capillary density, increase muscle glycogen storage, and build mental toughness to name a few. Typical aerobic workouts are done in the base phase of your Annual Training Plan (ATP) or the first 6-8 weeks to allow for adaptation.
 

Anaerobic workouts are designed to improve VO2max, increase the lactate threshold, hypertrophy or growth of slow-twitch muscle fibers, and increase maximal cardiac output. These interval workouts are usually found in build phases, or 10-12 weeks out from race taper. They are more specific to race intensity training and doing these types of intervals year-round is usually not recommended.

Below are some key workouts I created on ROUVY to include in your long course training plan.

 

### AEROBIC INTERVALS
The first few weeks of your 12-24 week plan are not about training intensity or hammering yourself half to death, it is about conditioning and preparing to train hard. In these weeks, I suggest working on biomechanics (video analysis is useful, and most professional bike fitters can help) strength training, and building a solid aerobic base. Here are a few aerobic base-building workouts I created on ROUVY.

 
**WORKOUT EXAMPLES**
 

***Steady-state intervals*** - 3 x 15 min Steady State: Can be one on a trainer or outdoors. Warm-up for 10 minutes with an easy spin in Z1 ramping to Z2. Then ride 15 minutes at a constant pace in Z2-3, cadence should be between 80 and 90 RPM. Rest for 4 minutes with a cadence of 85-90 RPM, Z1 then repeat interval 3 times. 

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-19-at-9.31.18-PMoq77.png)

Workout: https://my.rouvy.com/workouts/detail/82928

 

**Zone 2 Endurance** - Speed Work: This high cadence workout will improve your pedal efficiency. Power and HR should be in the Zone 2 range. Warm-up 10min Z1-2. For 1hr spin at a high cadence of around 100rpm for the duration. Cool down for 10 min at an easy pace.

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.24.25-PMs034.png)

Workout: https://my.rouvy.com/workouts/detail/251769
 

### ANAEROBIC
Much of the increase in load during the build phase is going to be due to the intensity of training rather than training volume itself. Working on your Lactate Threshold and VO2max during this phase of training reminds us of what it is like to train hard. Here are a few anaerobic intervals I created on ROUVY. 

 
**WORKOUT EXAMPLES**
 

**Threshold intervals** **-** **Zone 4 intervals** - The goal of this session is to build threshold power which will improve power, endurance, and VO2max. Excellent for racing and climbing. Warm-up for 10-15 minutes Z1 ramping to Z2. Main-set: 10 min at Z4. You don't want to go into Z5. Rest Interval: 5 minutes Z1. Keep the pace steady and watch the form, (be stable) Cadence should be around 85-95 RPM.

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.32.54-PMhbyc.png)

Workout: https://my.rouvy.com/workouts/detail/251770

 

**Sweet spot intervals** - Improves power, lactic clearance, endurance, and muscular endurance. It helps with climbing and sustained power. Warm-up: 20 minutes easy spin Z1. Main-set: 3 x 30 minutes SSP Z3.8, just below threshold. Practice clearing LT. Rest Interval: 3 minutes Z1 easy spin. Cool-down 20 minutes.

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.34.40-PMzgze.png)

Workout: https://my.rouvy.com/workouts/detail/86799

 

**Vo2max intervals 3x3** - VO2max intervals are meant to raise your VO2. Warm-Up: 20 minutes Z1 easy spin Main-set: 1 set 3 x 3 minute Z6 VO2max efforts. Rest interval 3 minutes Z1 easy pin. When using power each interval should be consistent within 3% of each other. Going out too hard, in the beginning, will reduce power in the last one. Be steady. When using HR, you should be in Z4 within one min. After the third interval, your HR should be getting to Z5a within two min. Off intervals HR should be zone 1, slow cadence. Cadence should be high, 100+ RPM for intervals.

![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.35.07-PM5i70.png)

Workout: https://my.rouvy.com/workouts/detail/85412

 

**3x3 VO2max** - For a solid workout add 20 minutes in Z4 after you perform all your intervals.


![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-21-at-9.35.40-PMia74.png)
Workout: https://my.rouvy.com/workouts/detail/83915

 
### PEDALING MECHANICS
 

**Cadence intervals** - High cadence intervals (give a look to [video preview](https://www.youtube.com/watch?v=K36uo8KI8MI&ab_channel=ROUVY)) are designed to get your body accustomed to faster cadences. I believe these are important to prepare you for faster and more intense workouts. You will be turning over a relatively small gear during your intervals. Your goal is to keep your cadence between 100 and 110 rpm (or 10 to 15 rpm above your normal cadence). You should not go above Z3 during hard efforts. If you find yourself drifting into Z4, shift into a smaller gear. Spin about 90 rpm in a very easy gear during recovery.


![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-25-at-7.47.07-PMm180.png)
Workout: https://my.rouvy.com/workouts/detail/94342

 

**Low Cadence Drills** ([video preview](https://www.youtube.com/watch?v=SZjSkdCqFZo&ab_channel=ROUVY)) - Force builds muscular endurance and improves power. Warm-up: 20-30 minutes in Z2. Smooth pedal stroke and high cadence. Main Session: 6 x 5 minutes in difficult gear, with 2 minutes recovery. For each interval, aim to turn the pedals over at 55-65 RPM, while maintaining high Z3 power. Recover at a high cadence of 85-90 RPM. Cool Down: 15-20 minutes easy spinning


![Alt](https://cdn.virtualtraining.eu/blog/192/Screen-Shot-2020-05-25-at-7.53.46-PMghrc.png)
Workout: https://my.rouvy.com/workouts/detail/130243
 
### CONCLUSION
Make sure to add variety to your long course training plan and be sure to add them at the right time in your ATP. It is also important to work on cycling mechanics which cadence intervals can help with. In my opinion for long course triathlons, one aspect often overlooked is the long slow day that can build mental toughness. The mental aspect of training on and off the bike can often limit performance. Sitting on a bike, indoor for 3 or more hours can be a daunting task, but with virtual reality, by ROUVY the time flies by! So be sure to use the above workouts to help train for your next long course triathlon.

Thriathlon

Challenge Peguera Mallorca: Even developers can do a triathlon!

Off-season training for triathletes

Triathlon Fall Fest: The ultimate guide

Terri Buryanov - how I finished the challenge Almere-Amsterdam and lived to tell the tale!

Key workouts for long course triathlon by ROUVY

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