Triathletes have special characteristics when it comes to self-discipline and performance. To develop skills in three separate disciplines --- swimming, bicycling and running --- you must master techniques you need to succeed, with strategic endurance sessions and a variety of resistance training. Diet also is crucial to help support your body through the rigors of training.
Step 1
Start with diet modifications to properly fuel your body for the triathlon. Carbohydrates found in breads and cereals should be consumed in five to six servings each day. Vegetables and fruits should be eaten two to three times per day. Milk and dairy products, such as yogurt and eggs, should be consumed two times per day, and meat should be eaten in lesser quantities of one to two servings per day.
Step 2
Limit sugary beverages such as sodas, coffee drinks and juices with added sugar. These calories are considered "empty" and do not benefit the body for optimal performance. Stay hydrated with eight to nine glasses of filtered water each day.
Step 3
Train with interval training methods five to six days per week, with one or two days for complete rest, depending on your level of fitness. Day 1 should be a warm-up, long-distance run of 45 minutes at a moderate pace. Keep a journal of the distance and the time you spent training.
Step 4
Increase your long-distance run to 60 minutes on Day 2. Try to increase the intensity every five or six minutes, then return to a moderate pace for two minutes. Cycle the intensity of these intervals throughout the 60-minute training session, suggests Sports Fitness Advisor website.
Step 5
Incorporate moderate resistance exercises that develop the leg muscles for running and upper body for swimming. Use resistance bands or free weights to carry out resistance exercises from three sets of squats at 15 repetitions each, to overhead presses for three sets of eight to 10 repetitions.
Step 6
Extend the length of your long-distance running on Days 4 and 5 to 120 minutes. Run on roads and pathways with a variety of landscapes and ground levels. Run up and down hills to support development of endurance and muscle development before racing.
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