Even if you're not a regular swimmer, cyclist or runner, completing a 12-week training program will prepare you to finish a sprint distance triathlon in roughly 90 minutes, according to the American Council on Exercise. Sign up for a triathlon date that's at least 12 to 13 weeks away to give you enough time to train, as well as to motivate you to stick to your training schedule.
Identification
A sprint triathlon, consisting of a 500-meter swim, a 12-mile bike ride and a 3.1 mile run, is the most common option for beginners. Although conditioning your body to go the distance in the three different sports takes priority, learning to navigate the transition from swimming to biking and from biking to running is also an important aspect of your training. Online training schedules give you flexible options you can customize to your preferences and ability.
Features
To train for a triathlon, you need to focus your preparation primarily on swimming, biking and running. However, incorporating one strength training session per week will help protect your joints from injury and increase your stamina for endurance activities. The American Council on Exercise recommends breaking triathlon training down into four-week phases, starting with a base phase meant to improve your fitness and increase your cardiovascular endurance. During the build phase you work to increase your speed for all three sports. The peak phase prepares you for race day by including transition training, where you perform back to back swim/bike workouts or bike/run workouts.
Training schedule
Several online training schedules are available for triathlon training. The Phoenix Triathlon Club provides online phase training, consisting of three detailed four-week programs. Marathon trainer and author Hal Higdon suggests an eight-week training schedule for triathlon newbies who are already established runners. Basically, you need to build your endurance for each sport and then work on combining two sports in one session.
Tips
The intensity of your triathlon training depends on your race day goals. If you're new to the sport, train to finish the race rather than meet any time goals. As your fitness and training progresses, you can motivate yourself by training to beat your personal best time. The International Triathlon Union recommends that you swim one to two times weekly and run and bike once a week to maintain your current ability. To gradually improve your time and endurance, bike one to two times per week, and incorporate swimming and running workouts two to three times weekly. For progressive improvement, perform an additional two to three swim sessions and up to three bike sessions per week.
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