Training for three different sports takes a huge time commitment. Scheduling your workouts in advance and becoming technically proficient at each event are two important elements of your training. Inevitably, you will miss workouts--everybody does--but keeping your training a priority means you will be ready for race day.
Triathlon Distances
The distance of each event establishes your workouts. The sprint triathlon is the shortest--- you swim 1/2 mile, bike 12.4 miles and run 3.1 miles. The Olympic distance doubles your workout--swimming .93 miles, biking 24.8 miles and running 6.2 miles. The Ironman--the ultimate triathlon--requires training for a full marathon at 26.2 miles, as well as two other long distance events--the 2.4-mile swim and the 112-mile bike ride.
Equipment
Before you start training, you need some basic equipment, including a racing or triathlon swimsuit, swim goggles and a good pair of running shoes. To train for the bike portion of the race, you must have a bike helmet and a multi-geared, lightweight road bike. If your triathlon takes place in cold weather, you'll need a wetsuit and a swim cap.
Training Schedule
Your training schedule depends on your goals. To improve your times, the International Triathlon Union (ITU) recommends getting in the pool two to three times per week, biking one or twice a week and running two to three times per week. To maintain your current fitness levels, the ITU schedule includes swimming once or twice a week and biking and running only once a week. For faster progress, you can add more workouts, but avoid over training. Sometimes, less is more.
Swimming
Swimming is the most technical of all the triathlon events. Stroke efficiency is more important than just logging lots of poorly executed mileage in the pool. Former world champion triathlete Siri Lindley recommends making time for stroke work with a coach or even a friend who is an excellent swimmer. Lindley says, in addition to distance training, adding some interval training--swimming at race speed for short distances--helps build your speed.
Biking
Learning to use your bike effectively is equal to putting in mileage on the road. Triathlon Academy founder Troy Jacobson says "mashing"--having your bike in a big gear--is a common mistake. He recommends shifting to a lighter gear and keeping your cadence at 80 revolutions-per-minute on the flat. Jacobson also says pulling up on your pedals--not just pushing down--improves your efficiency and speed on the bike.
Running and Transitioning
When training for a triathlon, running two to three days a week is often sufficient. Concentrating on quality vs. easy runs helps build your speed, Lindley says. Lindley also recommends interval work and one long distance run each week.
Known as the fourth event, transitioning needs to be part of your training. Gail Bernhardt, the 2004 U.S. Olympic Triathlon Team coach, says running for just 10 minutes immediately after several of your bike rides helps to acclimate you.
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