A triathlon is a three-part race comprised of running, biking and swimming. The three activities are performed consecutively over a variety of distances. Triathlon training programs can differ based on skill level, competition level, and available time and resources. Successful triathlon training aims to meet realistic goals and improves your fitness level while helping you to avoid injury.
Competition Categories
There are two categories of triathletes: elite and age group. Elite triathletes compete at the international level in advanced competitions against other top-level athletes. Elite triathletes often train for several hours daily and many have Olympic aspirations. Ninety percent of triathletes, however, are age groupers. These are amateurs who race against other triathletes within a five-year age range and of the same sex. Age groupers range in experience and ability, so their training programs vary accordingly.
Swim
For maintaining swim ability, triathletes should swim once or twice a week. To improve swimming skills, swim up to five times per week. In most beginner triathlons swimming takes place in a pool, however some triathlons incorporate open swims in a body of water, such as a lake. If training in cold open water over a long distance, wear a full-length wetsuit to keep warm. While swimming is the most technical part of the triathlon, it is also the least stressful for your body, giving you the least amount of risk for joint injury while training.
Cycle
There are a variety of distances for triathlon events, but the standard bike portion of the race can range from 10k to 180k. Bike at least once a week for maintenance and two or three times a week to improve ability. Train for the cycle portion of a triathlon using a regular bike or one specially designed for triathlons. Because cycling produces only minimal body stress, it is easier to cycle train over long distances than it is with running. Speed training and hill training are also important parts of cycle training.
Run
The running section of a triathlon can range from a 2.5-mile sprint to full marathon distance. Running is much more stressful for the body than swimming or cycling. As with any run training program, wearing the right shoes and using the right training methods is important. Runners should gradually increase running distance and intensity while training to avoid injury to muscles or joints. Run at least once a week for maintenance and up to three times a week to improve.
Strength
In addition to training for the specific parts of the triathlon, effective triathlon training will include strength training. Strength training builds muscle endurance and helps protect muscles and joints from injury. Exercises like weight lifting, plyometrics and core strengthening are typically included as part of triathlon training.
Clubs
Many triathletes join local triathlon clubs to train. In some areas there are triathlon clubs based on skill level and experience. Club members have access to training partners and often practice under an experienced coach. Some clubs participate in club competitions, allowing for additional training opportunities.
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