When you train for a triathlon as a beginner, you must understand the demands you will be placing on your body. Even if you are already fit, training for a triathlon will be both challenging and time consuming. You must follow a rigid program of exercise, rest, and diet for many months.
Step 1
Begin training at least three months before you plan to race in your first triathlon. This is the absolute minimum amount of training time you will need. Six months is even better. Throughout the training period you will devote at least five days per week to training. Workouts will last between one and three hours each.
Step 2
Plan a rotating workout schedule. It should include concentrated workouts for each of the three triathlon events for three days in a row. Follow that with a light workout day that focuses on staying loose. Cross training with yoga or some unrelated sport works well. Next spend a day in the weight room to build strength. Always end the week with a day or two of rest.
Step 3
Concentrate on developing your weaker events. If you are already a strong swimmer, spend more time on running and bicycling. Do this by scheduling your workout for your weakest event at the beginning of the week. This is when you are the most rested. Rotate workouts for your other events through the rest of the week when you might be more fatigued.
Step 4
Focus on fitness when you are three or more months away from competing in your first triathlon. You do not need to run, swim or bike the complete triathlon distance in your workouts. Rotate between wind sprints and slow distance days. Work yourself until you are tired, then try to top that the next week.
Step 5
Work up to your triathlon distance when you are two months from the triathlon date. Most beginners do a sprint triathlons the first time. This is a half mile swim, 13 mile bike ride, and a 3.2 mile run. Olympic triathlons are longer with a .93 mile swim, 24.8 mile bike ride, and a 6.2 mile run. Cover the distance of a single race event each workout day. Keep track of your times and when you run out of energy. Focus on pushing through this point as the weeks go on.
Step 6
Combine events when you are one month from the triathlon. Do workouts for all three events on the same day. Only cover the entire distance of the race once per week at most. In fact, some competitors never cover the entire distance in their workouts. They save it for race day.
Step 7
Relax in the final week before the triathlon. You can swim, bike, and run to stay loose, but there should be no heavy workouts. Stretch, sleep, and drink lots of water this week. Build up your body's energy reserves.
Tips and Warnings
- An athlete's diet of whole grains, lean protein, and healthy fats is essential when training for a triathlon as a beginner. Drink lots and lots of water, and avoid junk food and alcohol. Try to eat continuously throughout the day, especially while you are working out. It will train your body to burn calories more efficiently.
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