The specific demands of training to be at the top of your game in three sports at once require a specialized training approach. Triathletes don’t train like pure swimmers, cyclists or runners. Their training takes into consideration the distances that they are training for, blending the endurance to race in all three sports in the same event.
Types
Within each sport there are three elements for which you should train: endurance, speed and technique. Endurance sessions include long swim sets—swimming at least 400 yards continuously—and long, slow rides and runs at a conversational pace. Speed-building workouts usually involve shorter intervals at or above your projected race pace. Technique sessions build muscular coordination and efficiency, and are good sessions to perform on recovery days. To avoid injury, you should also train your flexibility either through yoga or daily post-workout stretching.
Function
Different strengths lead to the greatest performance benefit in each event. Developing your swimming efficiency through drills improves swim times more than improvements in strength or cardiovascular fitness. In cycling, raising your lactate threshold—the point at which your muscle cells begin to produce more muscle-burning lactic acid than they can clear away—produces the greatest speed gains. Triathlon expert and coach Joe Friel recommends raising your lactate threshold through long intervals at “tempo” or race-pace effort. Running also depends on your lactic acid system, but the limiting factor is usually the athlete’s cardiorespiratory system. You can build running speed by developing your cardiovascular efficiency with long, slow runs early in the season and fast speed intervals late in the season.
Time Frame
For the first eight to 12 weeks of your training program, Friel recommends focusing on building endurance and technique with easy, steady-paced workouts. Next, spend eight weeks building your top-end speed with intense intervals and tempo workouts. In the final two weeks to a month before your event, cut your training time in half, but continue to hone your speed. Use the off-season to lift weights and train your weakest discipline.
Considerations
Since transitions are part of the race, practice transitioning. “Brick” workouts involve swimming and biking, or biking and running workouts back to back. Bricks let you practice the quick costume changes you will do on race day, but they also teach your neuromuscular system to make the transition between the sports more efficiently. The first portion of the run is always uncomfortable after cycling all-out, but the feeling of running on wooden legs passes more quickly if you practice in training.
Injury Prevention
With the high volume of training that triathletes perform, injuries are a real threat. Take an easy day or a day off training at least once a week to allow your muscles to recover. Also, schedule a “recovery” week with light, short workouts every three to four weeks to give your body a chance to rest and absorb your training. If you feel any pain that suggests injury, take a few days off right away to recover so that you don’t miss more training time later.
References
- "The Triathlete’s Training Bible, Second Edition"; Joe Friel; 2004
- "Going Long"; Joe Friel and Gordon Byrn; 2003
- IM Talk Podcast
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