Beginners Guide to Training for a Triathlon

Overview

Training for a triathlon requires dedication, commitment and a lot of time. You should devote between six months and one year to training for your first triathlon depending on your current condition. During that time you must eat right, sleep well and train continuously. If you are devoted to the process, you will have a successful and fulfilling beginners triathlon.

Training for the Triathlon

Step 1

Choose a type of triathlon. Most beginners start with the shortest distances. A sprint triathlon includes a half-mile swim, 13-mile bike, and a 3.2-mile run. If you are ambitious, you can train for an Olympic triathlon. It includes a 0.93-mile swim, 24.8-mile bike, and a 6.2-mile run. Few beginners attempt the more advanced half and full triathlons. A half triathlon includes a 1.2-mile swim, 56-mile bike, and 13.1-mile run. A full triathlon includes a 2.4-mile swim, 112-mile bike, and 26.2-mile run.

Step 2

Draw up a weekly schedule. Start the week with your toughest event. This is the area where you need the most work. Follow that by a day of rest then your next toughest event. Follow that by a day of rest then your easiest event. End the week with two days of rest before starting all over again. This is a somewhat easy schedule that you will follow for the first two to four months.

Step 3

Work on fitness during this time. Push yourself to exhaustion in each event then make note of how far you went and how long it took. Try to exceed those numbers the next week. Rotate workouts to include speed, stamina and weights. Keep your body guessing week after week.

Step 4

Increase your training to five or six days per week when you are within two to four months of the triathlon. Also increase your distances to match the triathlon distances. Don't worry about speed for now. Just try to cover the length of the course. Only do this with one event per day.

Step 5

Listen to your body and rest as needed. If this pace is killing you, then let your body heal. An injury will harm your training far more than a day off.

Step 6

Bring together all three events in every workout when you are within two months of the triathlon. Get your body used to all those different motions right after each other. Do not attempt to cover the entire triathlon distance. Just get a feel for the pacing.

Step 7

Take it easy in the week before the triathlon. This is the time to build up your energy reserves and rest. Continue to do your three event workouts, but just focus on keeping your muscles loose. Get plenty of sleep and drink lots of water all week long.