When you move beyond the sprint triathlon to an Olympic triathlon you roughly double the distances in the swimming, biking and running segments of your race. You will do a 1.5 km swim, a 40 km bike ride and a 10 km run, which translates to about .9 miles swimming, 25 miles biking and 6.3 miles running. Allot 20 to 24 weeks for your training program. Build in one week in which you taper back your training in the days just before your race.
Base Training
During the base-training phase, you build the endurance to complete the distances in your race. If you are new to the Olympic distance you may not move out of this phase of training, or you may move directly from this phase to the third phase, says “Triathlon 101” author John Mora. Perform each discipline three to four times each week, choosing different days for a key swim, bike and run workout. For example, Mora’s plan calls for performing swim drills on Tuesday and Friday and doing a key workout like 10 sets of four-lap intervals with 15 second rests in between on Thursday. Add an easy-paced, 32-lap Saturday swim if desired, working a few drills in. Or, work up to a steady swim of 72 laps, which equals 1 mile on your key workout day. Do 45 to 60 minutes of easy pedaling on Tuesday and Wednesday and perform a key bike workout on Saturday in which you ride for 90 to 120 minutes at an easy pace. Add an optional 45-minute Friday workout if desired. Plan your key running workout for Sunday, working up to a 90-minute session. Also perform 25 minutes of easy running on Wednesday and Friday, with an optional 30-minute easy run or tempo run on Thursday. Your tempo run pace is slightly slower than your race pace.
Speed and Technique Training
When you are comfortable with the distances and time frames in your base training, move on to the speed and technique phase. During this phase you increase the intensity of your key workout, notes “Triathlon Training” author Michael Finch. For example, your bike workout either becomes a speed training workout or a ride on a challenging, hilly course. During a speed workout, ride for 15 minutes at 90 revolutions per minute. During the next 60 minutes perform five to 10 sprints that last 30 seconds each. Then do 10 to 15 minutes of recovery pedaling. A key swimming workout example is performing 10 sets of one to two laps in the pool with 10 seconds rest in between. Swim fast enough that you feel you could do one more lap once you finish each interval but no more. Do four laps to warm up prior and four to cool down after. Alternately, swim the following intervals and aim to go faster on each set: 22 laps, 18 laps, 10 laps, six laps, two laps. Use 10 to 20 seconds recovery between each set. Use tempo runs as well as interval training for key running workouts. For example, during an interval run do 1 mile at an easy pace, then three to four 1/4-mile segments in which you go at 80 to 90 percent of your maximum pace and one to two 1/2-mile sets at 80 to 90 percent of your maximum pace. Rest for up to one minute between intervals. Cool down by going 1 mile at an easy pace. Also slightly lengthen the time frame for one of your easy-paced swim, bike and run workouts if you have enough energy to do so. Continue to perform each discipline three to four times a week.
Brick Training
During the final phase of your training you perform bricks in which you practice transitioning from the swim to bike and the bike to run. For example, on Tuesday do a 1,000 m swim in open water and transition to a 45 minute bike ride immediately afterward. On Sunday ride for 45 minutes on a challenging course at a fast pace, then immediately perform an easy 30-minute run. Keep a standalone key bike workout during this phase, Mora recommends, such as a 45- to 60-minute ride that is close to your race pace on Thursday. Round out your training week with swim drills, an easy bike workout and two 25- to 30-minute run on days you are not performing bricks.
Rest
Utilize one full day of rest most weeks, especially in the base training phase. This is important because you can avoid most injuries by building enough rest into your routine, Mora says. The most common injuries among triathletes are rotator cuff tendinitis, dysfunction of the sacroiliac joint in the lower back, hamstring muscle tears, iliotibial band syndrome, Achilles tendinitis and heel pain due to plantar fasciitis. Most of these are classified as overuse injuries. Take two days if you have signs of overtraining. These include strong sugar cravings on rest days, feelings of eye sensitivity or episodes of blurred vision, muscle weakness, poor digestion, insomnia, inability to relax, irritability, lacking energy during workouts, dizziness, getting sick more easily than usual, more allergic reactions than usual and joint pain, especially in your lower back or knees.
References
- “Triathlon 101”; John Mora; 2007
- “Triathlon Training”; Michael Finch; 2004
- “Triathlon Workout Planner”; John Mora; 2006
- Beginner Triathlete: Olympic Distance - Intermediate Level 21-week, 1-Race Triathlon Training Plan
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