Triathlon races require an athlete to perform consecutively in three sports -- typically swimming then cycling then running. The type of triathlon is determined by the respective distances undertaken in each sport. Triathlon structures range from the shorter sprint-distance triathlon to the Ironman distance. A sprint triathlon involves a 750-meter swim, a 20-km bike ride and a 5-km run. At the Ironman level, the distances are 2.4, 112 and 26.2 miles respectively.
Swim
During training for a springtime triathlon, you are likely to swim at least twice per week. If swimming is your weaker sport of the three, you may do additional swim-training sessions or time. Triathlon swims may take place in an indoor pool, but more commonly are conducted in an open body of water, such as a section of the ocean or a lake. In springtime, open water may be sufficiently cold that you are allowed to wear a wetsuit during the race. Open-water swim training will also be a part of your schedule, with practice of skills such as sighting landmarks to swim towards. In addition, a triathlon-specific swimming style that emphasizes use of the arms more than the legs may be beneficial in the cycling and running sections of the race, as your legs will be less tired.
Cycle
Bicycle training should be designed with the intention of preparing you to ride the triathlon distance at an optimal speed. BeginnerTriathlete.com states that the average beginner can prepare for an Olympic-distance triathlon in 16 to 20 weeks. In a total weekly training schedule of between four and 12 hours, cycling will typically account for between two and four hours. If you start training for a spring triathlon 20 weeks in advance, it is likely you will be training during winter and may need to find a way to conduct cycle training indoors if road conditions are wintry.
Run
Running training will typically take several hours a week in the four to five months before your triathlon. Like cycling, running may need to be done indoors on a treadmill if you are training during the winter for a spring triathlon. As the final sport of the triathlon, your racing run will take place when your body and muscles are already fatigued. To prepare to run when fatigued, your triathlon training schedule will include so-called "brick" workouts. In a brick training session, you will run a certain distance or time directly after having cycled or swum for a period of time.
Transitions
Your triathlon race time starts when you enter the water for the swim, and ends when you run across the finish line. The time it takes you to transition from swimming to cycling and cycling to running is therefore included in your overall time. To minimize transition times during the race, your training will include practicing transitions between sports and learning to change your gear and clothing as quickly as possible. In springtime, you may need more clothing for each sport, perhaps including a wetsuit for the swim and layered clothing for the cycle and run.
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