Welcome to Bad Traffleathlon Show, the podcast presented by Scientific Traathlon.com.

My name is Michael Erikson, and this is episode four of our beginner series.

Over the last few episodes, we've talked about what Traathlon is, how to select your first race,

and the basic gear and equipment that you need to get started. And today we're diving into one of the most

important topics that we'll cover on the series, which is how to structure your training

and the key training principles you need to follow to train effectively, enjoyably and to

avoid setbacks. This is going to be all about practical advice to help you get

fitter without getting overwhelmed. But one quick note that I think is important to highlight here

at the top is that we won't be going into details of the specific workouts just yet. We will

be covering specific suggestions and examples for structuring your overall week,

but the specific workout examples will be coming up in coming episodes, not very far from this one. Before we dive into the main topic, Big Thanks to our sponsors, precision fuel and

hydration. They create carbohydrate products like gels, drink mix and choose and electrolyte products.

And I've talked about this a few times already, but when you race, when you train as well,

carbohydrates is the main fuel source you'll be using and you have a limited supply of it in your body.

So depending on how long you'll be out on the race course for you may need to supplement with additional carbohydrate.

And this ideally is carbohydrates that can be taken up quickly and effectively by the muscles this probably

doesn't apply if you're doing a 45 minute easy run or bike or a 30 minute swim but if you're

going to be racing for an hour and a half or something like that, then yeah, you probably

should be supplementing with carbs. And the gels and drink mix is a great option for that.

Electrolites, on the other hand, are used to replace the salt that you lose when you sweat, and this

becomes particularly important in longer events, but not necessarily longer in distance, but longer

in terms of the time that you're

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