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The benefits of taking part in a triathlon 

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The benefits of taking part in a triathlon 

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The benefits of staying fit and active include not only our physical health but also our mental health and can be a rewarding and enjoyable part of life.

Triathlon by definition challenges the body through three channels: swimming, cycling and running.

Many sportspeople use swimming or cycling as cross-training since the loads on our joints can be significantly less

By engaging in these different styles of sport, we give our joints and muscles a variety of stresses, meaning that no one area gets overworked.

You often hear of athletes from a variety of sports, whether it be soccer, rugby, hockey or running, partaking in "cross-training".

This is essentially performing an activity not related to your primary sport with the aim of enhancing or maintaining fitness while allowing your body to rest from the usual loads and stresses placed on it. Many sportspeople use swimming or cycling as cross-training since the loads on our joints can be significantly less in those activities.

Swimming for me helps to bring active recovery for the body after running or cycling. It's extremely beneficial for the limbs to stretch out in the water while swimming. The water is also a perfect medium for doing some leg stretches if the calf muscles are tight after running or the hip is tight after being on the bike. Swimming can help us to develop good core strength as it engages the abdominal and back muscles and, when combined with Pilates, can result in a strong, supple spine.

Cycling for any triathlon race, whatever the distance, will proportionally take the most time. It is worth putting the hours into bike training as the running leg of triathlon will be easier if the legs and lungs are strong from biking. Bike training transfers well to running but not vice versa.

I believe that a good position on the bike is crucial to prevent injury and maximise performance

First and foremost, make sure that your bike is correctly fitted. Having treated people who have developed knee pain through not doing this, I believe that a good position on the bike is crucial to prevent injury and maximise performance. Often it is a simple alteration in saddle height or handlebar position together with some rehab exercises to rectify the problem.

Aileen Flynn: "Running is my favourite discipline of the three sports and it releases the greatest amount of happy hormones."

I also have a fantastic bike fitter called Dominic who has never failed to set me up suitably. I always recommend stretching out your calf muscles and hip flexors after time spent on the bike as it is generally those muscle groups that can tighten up with cycling training.

It is, however, important not to ignore any niggles that develop when running

Running is my favourite discipline of the three sports and it releases the greatest amount of happy hormones. There is no high like a running high. If you're hoping to become leaner, I think running is the area that results in the most weight loss. It is, however, important not to ignore any niggles that develop when running. Common running injuries include calf strain if running on hills for the first time.

I have learned over the years - personally and professionally - that it always pays off to listen to your body and not force training if you are experiencing pain. If in doubt, rest and get an assessment from a chartered physiotherapist. Running through the pain never brings a happy ending.

Aileen Flynn is a clinical specialist physiotherapist in musculoskeletal care at Beacon Hospital and a triathlete. She is competing in the IRONMAN World Championship in Hawaii on October 14th

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The joys and benefits of mixing it up in a triathlon

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The benefits of staying fit and active include not only our physical health but also our mental health and can be a rewarding and enjoyable part of life. Triathlon by definition challenges the body through three channels: swimming, cycling and running.

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Rules and regulations for each Part of the triathlon

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Rules and regulations for each Part of the triathlon

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These Competition Rules govern the behaviour of competitors, and the specifications for equipment used, during competition. All competitors taking part in events that have received their appropriate Home Nation Association Event Permit should familiarise themselves with these rules, in order to comply fully and avoid incurring a penalty for infraction.

The below Competition Rules dated January 2020 are the current version. No updates to the rules will be made for events taking place in 2021.

British Triathlon Competition Rules Overview of Changes 2020

Additional resources

Download the below posters for a key summary that can be displayed at your event.

KNOW THE RULES DRAFTING RULES EXPLAINED

Any competitor taking part in international competition, such as World Triathlon and Europe Triathlon Age-Group Championships should familiarise themselves with the World Triathlon Competition Rules.

World Triathlon Competition Rules World Triathlon Non-Traditional Bicycles Form

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These Competition Rules govern the behaviour of competitors, and the specifications for equipment used, during competition. All competitors taking part in events that have received their appropriate Home Nation Association Event Permit should familiarise themselves with these rules, in order to comply fully and avoid incurring a penalty for infraction.

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Titan Brecon Middle Distance Triathlon is back for 2018 and promises to be bigger and better than ever. After a sell-out year in 2017, Titan Brecon is now firmly established on the British middle distance triathlon calendar and has the necessary backing to double in size for 2018.

A superb venue in the Welsh Brecon Beacons, with a beautiful lake swim, an 'epic' bike course and a traffic-free park-based run.

There'll be a £1200 prize purse up for grabs, as well as a polka dot jersey for the King and Queen of the "Iron Mountain".

The event is located at the beautiful Parc Bryn Bach on the edge of the Brecon Beacons in Wales, and is easily accessible from South Wales, Bristol, Birmingham, London and the South West. This all adds up to making Titan Brecon the 'must do' middle distance triathlon on the British events calendar.

Titan Brecon Middle Distance Triathlon starts with a 1.2 mile two-lap swim and takes place in the park lake, fed by the waters of the Black Mountains in Wales and in 2018 there will be some serious gardening done as the lake is cleared entirely of weed at swimming depth to make it a much improved swim

The 60-mile bike course has now built a following of fans and 'epic' is the word! The quiet roads have excellent riding surfaces and the route tours the beautiful Brecon Moors before culminating with a sustained climb back to T2.

The final 13.1 mile run is a three-lap route around the lake and park - so it's great for spectators!

Titan Prize List

1st Male - £300.00
2nd Male - £150.00
3rd Male - £50.00
1st Female - £300.00
2nd Female - £150.00
3rd Female - £50.00
1st Male out the swim - £100.00
1st Female out the swim - £100.00
Fastest Male up the "Iron Mountain" - Polka Dot Jersey
Fastest Female up the "Iron Mountain" - Polka Dot Jersey
Fastest Half Marathon Male - Trophy and Champagne
Fastest Half Marathon Female - Trophy and Champagne
Male and Female Vet and SupVet Winners Prizes

Cut Offs

There are no official cut offs for each section of Titan Brecon Middle Distance Triathlon, though we do expect competitors to be close to finishing within 8.5 hours. However, we take a common sense approach on this, and if you are close to completing you will be able to finish. If you are deemed to be a danger to yourself you will be asked to stop, or if you are taking significantly longer than we deem acceptable you again will be asked to stop. For more information on cut offs please email james@dbmax.co.uk

Venue

For details on the venue and directions on how to get there, please click here. The postcode for Sat Navs is NP22 3AY

Getting Here

Getting to the venue for the Titan Brecon Middle Distance Triathlon couldn't be easier with easy access by car on the superb new roads in Wales and the added option of public transport. Car times from the major cities are as follows:
London - 2 hours 40 minutes
Birmingham - 1 hour 45 minutes
Bristol - 1 hour
Cardiff - 35 minutes
Swansea - 45 minutes
Exeter - 1hour 50 minutes
Trains are also available so check out Network Rail for times.

Race Routes

Take an Erecce of the Titan Brecon Middle Distance Triathlon HERE.

Registration and Briefing Times

Registration will be open from 17:00 to 20:30 on Friday 16th June and there will be a short period of registration on the Saturday morning from 05:00 to 05:30.

Feed Stations

There will be two feed stations on the bike route and two per lap on the run route. DB Max's partners, Eat Grub will be providing nutrition bars along with energy drinks, water, sweets and more. If you have a particular request for feed station treats give us a shout - you never know....

What do you get from DB Max at the Titan..?

Chip timing including splits and run laps as well as a King/Queen of the Hill on the Bike.

Medal and T-Shirts for all finishers.

Beginner friendly racing.

Indoor viewing area.

On-site catering with hot food and drinks.

On-site toilets and showers.

Sports massage from the Physio Clinic, Bristol.

Race Photography from Charles Whitton Photography

Bottled water from Co-op Brecon for all competitors.

Blueseventy attending with a 20% discount available on all products for competitors.

Specialist running and cycle store for those last minute essentials.

Free training programme from our very own Triathlon Coach.

Camping

Parc Bryn Back is the perfect place to stay for the race, with the campsite just a 100 metre walk away from transition and the start and finish. Situated right on the lake, it is truly an idyllic place to stay, and with hot showers, a cafe and a bar on site it is the perfect place to stay before and after the race. To book you pitch, please email the venue HERE, and please ensure you include a contact phone number in the email. You can also ring the Parc to book your pitch on 01495 355 920.

Marshals and Volunteers

To successfully run our events we require the help and support of marshals and volunteers. If you are able to assist at the event or have friends or family who may be interested, please contact james@dbmax.co.uk. We always look after our marshals and offer free/discounted DB Max race entries too!

And finally

The DB Max event team would love to welcome you to Parc Bryn Bach and the Brecon Beacons in Wales! Join us and take on the Titan!

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Titan Brecon Middle Distance, 16th June 2018 - DB Max

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Titan Brecon Middle Distance Triathlon is back for 2018 and promises to be bigger and better than ever. After a sell-out year in 2017, Titan Brecon is now firmly established on the British middle distance triathlon calendar and has the necessary backing to double in size for 2018.