For many beginners, training for a triathlon can be an overwhelming undertaking. With three disciplines to have to train for, it can be difficult to give each facet of the race the attention it requires. Planning ahead and keeping a schedule can take a lot of the stress out of triathlon training and can help to ensure that the running, swimming and cycling portions of the race are adequately trained for.
Schedule
Step 1
Develop a schedule that allocates equal time to all three disciplines. There are countless variations of training schedules, but splitting your training into two days each for the run, bike and swim with one day of rest per week will provide a solid base for beginners.
Step 2
Stagger your disciplines to give yourself adequate rest. An example schedule would be Monday-swim, Tuesday-bike, Wednesday-run, Thursday-swim, Friday-bike, Saturday-run, Sunday-rest.
Step 3
Start “bricking” your workouts as you grow more proficient in each sport. For example, perform a run workout right after a cycling workout, or swimming right after a run.
Swim Training
Step 1
Focus on your form, because an efficient swimming style will outrun a faster swimming style. Take a class or pick up Total Immersion by Terry Laughlin and John Delves to refine your swimming technique.
Step 2
Start with timed swims. Don’t try to hit your goal distance immediately, but swim for 20 minutes to half an hour at a time, stopping when you need to.
Step 3
Build up to race distance. Once you feel comfortable with your swimming technique, add distance with each workout until you’ve reached your race distance.
Bike Training
Step 1
Start with a few short rides of about 30 to 45 minutes. This will help you to get used to your bike and build up a base of fitness.
Step 2
Track your distance with a GPS tracker or a website that allows you to track miles to see how far you’ve ridden and increase your distance every time you ride.
Step 3
Incorporate hills into your workout. Many triathlons incorporate hills into their cycling section, and training on hills is an effective way to increase your endurance.
Run Training
Step 1
Start with easy runs. Running too far too soon can lead to overuse injuries, so start out by alternating running and walking for 30 minutes per workout.
Step 2
Build up your fitness. After the first two weeks, start adding mileage, increasing your distance by about 10 percent a week until you reach your race distance.
Step 3
Get plenty of rest. Running can be hard on the body, particularly if you’re new to it, so space out your runs by at least a day or two.
Tips and Warnings
- Amenities such as body lubricant will prevent chafing during the race, and sunscreen is a necessity. Make sure to bring a water bottle for hydration during the race, and some Sport Beans or Gu's to keep you fueled during the race. Start “bricking” your workouts as you grow more proficient in each sport. For example, perform a run workout right after a cycling workout, or swimming right after a run.
- If you have any health conditions that could put you at risk during a triathlon, consult a physician before beginning training.
Things You'll Need
- Swimsuit
- Goggles
- Running Shoes
- Bicycle
- Helmet
- Sunglasses
References
- Triathlon Magazine's Complete Triathlon Book, Matt Fitzgerald, 2003
- Training Plans for Multisport Athletes, Gale Bernhardt, 2007
- Total Immersion, Terry Laughlin and John Delves, 2004
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