A triathlon involves three sports in a single race, typically swimming, cycling and running. Because the three sections of the race are performed consecutively, triathlon training is good for building an athlete's endurance. Triathlons are named according to the standard distances involved in the race. For an Olympic-distance triathlon -- also known as an Intermediate or Standard distance -- athletes will swim 1.5 km, cycle 40 km then run 10 km.
Swimming
Swim training for an Olympic triathlon will typically take place at least twice a week during the training period. Triathlon swims are often conducted in a body of open water -- a lake or the ocean, for example -- and so triathlon swimmers often include open-water training in a pre-race schedule. In open water, sighting of landmarks is important to ensure you are swimming in a straight line. In addition, triathlon swimmers often focus on swimming in a way that uses the arms more than the legs, because the subsequent triathlon sports of cycling and running place a heavy strain on the legs.
Cycling
Cycling training will focus on readiness to ride 40 km at an optimal speed. The website BeginnerTriathlete.com indicates that most beginner triathletes can complete an Olympic training program between 16 and 20 weeks. The training schedule typically involves anywhere from four to 12 hours per week of working out, and cycling features twice or three times per week in the regimen. If you wish to focus on cycling as your weakest sport of the three, you could do three cycling sessions every week and only two sessions each of running and swimming.
Running
Running training for a triathlon will typically be done several times a week to improve your stamina and speed overall. Because running is the final part of the triathlon race, your training will also include some "brick" workouts in which you will swim and/or cycle for a significant period of time and then go straight into a running workout. The purpose of these bricks is to emulate the fatigue your body and muscles will feel during the race, when you have already completed the swim and cycle sections and need to perform well in the running race.
Transitions
The time it takes you to transition from swimming to cycling and from cycling to running is included in your overall race time for the triathlon. Therefore, to get the best possible race time you will need to include transition practice in your Olympic triathlon training schedule. The first transition will involve removing your swimming gear, goggles, swim cap and perhaps a wetsuit; the second transition will entail changing from cycling shoes to running shoes.
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