A triathlon most often consists of three segments of an endurance race: running, cycling and swimming. Because all three events use the body's aerobic energy systems, a training program that emphasizes cardiovascular stamina and muscular endurance is the best way to train. Create a training plan that begins to mirror the event as you get closer.
Step 1
Research the exact requirements of the triathlon you will be entering, including length of each segment, terrain, previous times of competitors in your skill range, expected weather conditions, support offered and any special rules.
Step 2
Purchase or secure all of the equipment necessary for the triathlon, including bike, wetsuit, goggles, shoes, socks, shorts, shirts and helmet. Pay attention to shoes and socks to prevent blisters, and shirts to prevent runner's nipple. Consider what you will do if your bike gets a flat tire.
Step 3
Create a training plan that addresses each area of the event, and set up a schedule for training for each segment. Locate a pool, track and cycling route that is similar to the route you will race. Include a gym training plan that works the same muscles you will be using in your race in the same way you'll be using them. Exercise machines that can help you train more specifically include an exercise bike, treadmill and rowing machine.
Step 4
Create a periodization plan that considers the number of weeks or months you have prior to your event. The concept of periodization is that your training becomes more similar to your event as you get closer to the event. Farther out, you can work on muscular strength and building cardiovascular capacity. As you get closer to your event, you'll want to focus on muscular endurance and cardiovascular stamina. For muscular endurance, you'll train using lighter weights and using more repetitions, or by decreasing the resistance settings on your exercise machines. For aerobic stamina, you'll want to train longer than you did as you were building your endurance.
Step 5
Practice making transitions between events. Getting out of the water and on to your bike or into the running race requires a change of clothes and the use of different muscles. Practice your segment transitions several times prior to the race.
Step 6
Create and follow a diet plan that decreases fat and increases calories, including lean protein, complex carbohydrates and water. Concentrate on complex carbohydrates as the base of your nutrition intake as you get closer to the triathlon, since you are looking for performance fuel, not muscle-building protein. Don't wait until race day to try a new meal or food. Experiment the week before to see what types of foods and amounts work best for you before a long workout.
Things You'll Need
- Bicycle
- Wetsuit or swimsuit
- Goggles
- Running shoes
- Exercise machines
- Pool
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