Training for a triathlon starts with understanding exactly what you'll be doing on the day of your race. A trip through the course, or research about the three legs of the race, will help you determine the physical demands and prepare a specific training program to successfully compete your triathlon.
Step 1
Contact the triathlon organizers or visit the race website to learn how each leg of the course will work. A triathlon your friend entered last year might have changed one or more legs, so don't rely on past courses for guidance. Visit the course to learn about hills, valleys, curves, terrain and other conditions. Check the weather forecast for the day of the race. You will want to train in similar conditions, if possible, and wear the same clothing you'll be wearing on race day.
Step 2
Find a pool or lake in which you can train for your swimming leg. Find a running course near you that is similar to the course you'll be running during your race. Set up the bike you will be using on race day in the same way as you will use it during the race. Experiment with the seat height and handlebar positions. You might need to do a few workouts before you find the setup that works best for you. Purchase a bike trainer so that you can train on your race bike indoors.
Step 3
Begin fat-burning training if you are not in good shape. This type of exercise takes place at a pace similar to brisk walking and will held you build cardio stamina and muscular endurance. Swim, jog and pedal at a moderately intense speed that lets you work longer: Your goal is to train for duration, not speed. Use different swimming strokes to build muscular endurance, since you might need to alternate strokes to prevent fatigue during the swimming portion of the triathlon. Practice pedaling using different gear settings and standing on the pedals.
Step 4
Add resistance training to your workouts to build muscle and improve muscular endurance. Use heavier weights and fewer reps early in your training schedule, tapering off to lighter weights and more reps as you get closer to your race.
Step 5
Begin aerobic training by raising the intensity of your workouts. You should be sweating more and breathing harder than you did during your fat-burning workouts. Talk during your workouts -- if you can't, you are exercising too hard.
Step 6
Exercise using workout durations similar to your race times. If you have an idea of how long you will be swimming, riding and jogging, start working out simulating race legs. You might not want to try to complete these legs in your desired race times at this point, since you will still be building stamina and endurance.
Step 7
Practice what you will do as you change from one leg of the race to another. You might change clothes; eat or drink an energy bar, gel or sports drink; apply sunscreen or perform other tasks.
Step 8
Complete a full triathlon as a practice run. Do not do the course at full speed since you won't know how your body will respond to this much work. Your goal is to see how your body reacts to different workouts one right after the other.
Step 9
Stop training and let your body recover the week before the race. You can continue dynamic and static stretching and some easy pedaling to prevent your muscles from stiffening.
Tips and Warnings
- Eat enough calories during the day to fuel your workouts. Experiment with foods early in your season, not on race day.
Things You'll Need
- Bike trainer
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