High Performance Triathlon Training

To be a faster triathlete, it is not enough to train to be a faster swimmer, biker and runner. A competitive triathlete must budget his energy throughout each race leg to finish faster than his competitors. To achieve this, he must refine his technique and train his metabolic pathways to enhance all aspects of performance.

Swim

To swim faster, you must take longer, more powerful strokes. Emmett Hines, a former Coach of the Year in the United States Masters Swimming program, suggests taking no more than 15 strokes per 25 yards. Incorporate technique drills into each workout to improve your distance per stroke, and make the most of your pool time by practicing better stroke mechanics throughout your workout. To improve your lactate threshold (LT)--the hardest effort you can maintain for up to an hour--swim sets of at least 1,000 yards at or above race pace, with very short rests (for example, 10 legs of 100 yards on 5 seconds rest between each leg). Bursts of fast swimming followed by active recovery train you to sprint off the starting line to get a good spot in the pack.

Bike

A professional bike fit can optimize your comfort, aerodynamics and power output. Starting in the offseason, develop a high-cadence pedaling style (90 to 100 rpm). Chris Carmichael, founder of Carmichael Training Systems, says high-cadence pedaling puts the burden of speed on your cardiovascular system, reducing muscular fatigue and sparing your legs for the run. Ten- to 20-minute intervals at or above your LT heart rate or power improve your Olympic and sprint-distance race pace. You also can ride faster in Ironmans or half Ironmans at the same effort by improving your LT. If you are training for an Ironman, coach John Newsom of the IM Talk website advocates sub-maximal riding to get used to tempering your efforts on a 112-mile ride in preparation for a marathon.

Run

Runners understand that technique is crucial to running speed. Training programs such as Chi Running and Striding On! say a forward lean helps runners use gravity to go faster with less effort. Triathlon gurus Gordo Byrn and Joe Friel advocate hill repetitions to build running-specific strength. Although sprint and Olympic-distance triathletes run on the track to improve their running speeds, long-distance triathletes should run 20- to 90-minute tempo runs near LT pace.

Bricks

Practice “transition” or “brick” workouts (back-to-back workouts in different disciplines) each week to train your neuromuscular system to make a smooth transition between sports. Shorter bricks should be of high intensity to simulate the fatigue you will experience on race day. Long-distance triathletes should include transition runs after long rides, too.

Nutrition

Proper nutrition is so essential to performance and recovery that triathletes call it “the fourth discipline.” Long-distance triathletes should practice eating and drinking on the biking and running segments to avoid stomach distress in the race. Short-course triathletes must practice taking on fluids at race intensity. Good, wholesome, post-workout nutrition also is crucial for proper recovery between workouts so you can be fresh for each session.