Triathlon is one of the most grueling athletic events. Distances can vary by event and age group, but a typical triathlon event can feature a 750-meter swim, a 20-kilometer bike ride and a 5-kilometer run. A would-be triathlete should train for weeks, even months, before competing, due to the intense physical nature of the event. Specific training in all three disciplines, in addition to strength and flexibility training, is an important ingredient of success.
Step 1
Improve your fitness and technique to maximize your performance in the swimming event. Good swimming technique can lower your stroke count, which is very important for energy conservation in a triathlon competitor. Fewer strokes covering a greater distance can help you swim faster, while also conserving energy for the cycling and running sections that follow during a triathlon. Swimming coach Terry Laughlin notes that stroke length is the most reliable barometer in distinguishing more successful swimmers from lesser peers. Use interval training in the pool to develop your swimming-specific physical fitness. Laughlin suggests three 300-meter swims at high intensity, followed after a one-minute break by nine 300-meter swims performed at lower intensity.
Step 2
Develop the fitness to cycle over an extended distance without wearing yourself out. Not only must a triathlon competitor complete a bike race of 20 kilometers or more, you must then have the ability to finish the triathlon with a distance run. Interval training simulates the physical demands of a bike race, where you must sprint for periods to overtake or stay with a pack, then recover quickly to stay in the race. Interval training involves cycling full speed for a set amount of time, allowing active rest between bouts of intense exercise. The Cycling Performance Tips website recommends a recovery-time-to-pedaling-time ratio of 3 to 1. For example, if you cycle one minute at an intense pace, you should then cycle three minutes at a slower pace allowing your muscles to recover. To prepare for a triathlon event, you should simulate these demands over an extended distance, cycling 10 to 20 kilometers for an interval training session.
Step 3
Work on your running fitness and technique to finish a triathlon strongly. A smooth running technique, with the weight on the balls of your feet, will help performance, and you should take as long strides as are comfortable when running as triathlon. Triathlon writer Ron Shea suggests running for 30 to 60 minutes three times a week. Like the other triathlon disciplines, interval training will develop the physical fitness required to succeed in a triathlon event. The Sports Fitness Advisor website recommends that a triathlon competitor warms up by running 10 minutes at a steady pace, then running hard, above race pace, for three minutes, then jogging slowly for one minute. Repeat this cycle six to eight times, before cooling down with a steady 10-minute jog.
Tips and Warnings
- Consume a healthy diet rich in carbohydrates during your triathlon training regimen. Stay hydrated with water or a sports drink before, during and after the event. Warm up and stretch thoroughly before all training sessions.
Things You'll Need
- Running shoes
- Shorts
- Vest
- Swimming cap
- Bicycle
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