Triathlons are excellent competitions for testing an athlete's endurance and overall fitness. For many beginning triathletes, simply finishing the triathlon is the goal. However, advanced triathlon training aims to improve the triathlete's times in each event. Proper training requires careful planning and dedication to training on a regular basis every week.
Triathlon Types
There are three different kinds of triathlons, according to the website NetFit. Depending on the length of the triathalon, you might need to modify your training program to fit the different distances. A sprint triathlon consists of a 750-meter swim, a 20-kilometer bike ride and a 5-kilometer running course. An Olympic-length triathlon involves 1,500 meters of swimming, 40 kilometers of biking and 10 kilometers of running. The longest variety of triathlon is called an ironman triathlon. Triathletes completing an ironman triathlon will need to be able to bike 180 kilometers, run 42 kilometers and swim 3,800 meters.
Periodization
One important aspect of advanced triathlon training is the concept of periodization, according to the websiteTriathlonTrainingSchedule. With periodization, you divide your training into different sections that differ in intensity. The goal is to increase your training at a gradual pace, allowing for the achievement of peak fitness levels just before the triathlon competition. TriathlonTrainingSchedule divides the year into five different periods, geared toward a triathlon in late October. January and February comprise the two "base" months, which help ease you back into training. Pre-competition, which takes place during March, April and May, adds some higher-intensity aerobic training. Mid-competition, in June, July and August, involves increasing the intensity of the overall training but reducing the volume of training. The peak period, which occurs in September and October, is very high intensity and often involves working on specific time goals for different race intervals. The last two months, after the event, are devoted to rest, which is necessary for the athlete's body and mind.
Training Within Periods
Within a training plan it is also essential to have a month-by-month training, according to the website BrianMac. Athletes training for a triathlon should divide their training into four-week plans within each period. The first three weeks are active training phases: The first week should be easy, the second week medium, and the third week more difficult in intensity. The fourth week should be a rest and evaluation week, which allows for the evaluation of overall fitness and speed levels. It is helpful to set a goal for distance and/or time trials to test during the fourth week, and then adjust the subsequent training schedule accordingly.
Daily Plans
With a daily training plan,you can plan what you are training each day, as well as how long your training session will be. This can make it easier to plan a training schedule that mixes in biking, running and swimming, as well as both endurance and speed training. Variety in training is important because it allows for more strenuous workouts and keeps the training from becoming monotonous.
Pace
When planning workouts, consider pace, according to BrianMac. Planning workouts based on pace lets you determine a length of time to train and a target average speed. This target speed is based on your goals for each segment of the triathlon; the distance of each segment of the triathlon divided by the target time is the pace. You can plan workouts in the form of "30 minutes running at 120 percent pace," for example.
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