With three sports -- swimming, cycling and running -- to train for, professional triathletes participate in detailed training programs to prepare for a competition. While the intensity, duration and frequency of the workouts may vary, according to the length of the triathlon, the same basic features and program design remain the same. Along with the training for each sport, professional triathlon training programs include areas for mental training and a nutrition plan.
Features
Professional triathletes use duration, intensity, frequency and overall time frame to design the training programs. With these features, the program details specific goals for each workout as it builds endurance, strength and skills. With each workout specifically designed ahead of time, the triathletes have an opportunity to maintain a healthy lifestyle. For example, Ryan Bolton, professional triathlete, says the top triathletes maintain balance in their lives by only performing one to two key workouts per workout for speed and endurance. This design allows the body to recover and rest between workouts.
Workouts
Sport-specific triathlon training involves swimming, biking and running workouts. No more than two days per week are dedicated to each sport. However, professional triathletes may switch the workouts to focus on a particular sport based on strengths and weaknesses. For example, a triathlete with a weakness in swimming may switch a running workout for an additional swimming workout. A few of the workouts may be designed in a "brick" that involves pairing two sports into one workout with an opportunity to work on transitions for the race.
Sample Week
A sample week for workouts includes five to six days of workouts with one to two days for rest and recovery. Each sport includes a tempo workout designed to work on pacing, speed and strength, and a long workout designed for improving endurance and stamina. The week will start with a tempo workout on the bike followed by a long swim and a rest day. The following four days include a tempo run, tempo swim, long run and long bike.
Mental And Nutrition
Two additional components to a professional training program include mental training and nutrition. These components tie everything together in regards to maximizing performance and preparing for the competition. Joe Friel, professional triathlon coach, says mental training is an essential tool for improving mental strength and the ability to focus during training and competitions. The component of nutrition also improves performance by providing the essential nutrients the body needs for energy and recovery.
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