If your goal is to complete an Olympic triathlon near the two-hour mark you are about to embark upon an elite-level training program. The usual Olympic triathlon features a .9-mile swim, a 24.9-mile bike ride and a 6.3-mile run. Olympic distance newbies may finish this race in four hours, average finishers complete it the upper two- to lower-three-hour range and elite athletes hit the two-hour mark or lower.
Requirements
You need a solid base before you start an elite-level training program for an Olympic triathlon. That's because in a typical elite program you'll complete 9,100 yards of swimming, 5 hours and 40 minutes of cycling and close to three hours of running in week one, advises Matt Fitzgerald, author of "Triathlon Magazine's Essential Week-By-Week Training Guide." Your training will peak in 15 weeks with 13,050 yards of swimming, 8.5 hours of cycling and 4 hours, 25 minutes running.
Individualized Plans
Most training programs at the elite level are tailored to your individual strengths, weaknesses and needs as an athlete. This is especially true in the latter phases of your training, which are dependent on the progress you've made in the earlier phases of the training, notes Brian Mackenzie, performance coach and assessor with United Kingdom Athletics.
Pacing and Nutrition
Learning proper pacing for your race is critical. So is executing a plan to stay hydrated and take in fuel, which means you must practice doing so during training. Improper fuel or hydration can lead you to "bonk," meaning you run out of energy and end up walking at the end of the race or having to stop altogether instead of finishing strong. Same goes for improper pacing. For example, if you go at it too hard during your swim, you will suffer a negative impact on the latter part of your bike segment or during your run. Going at a pace that's too hard is a common pitfall in Olympic-distance races because the distances are not intimidating, thus it's easy to have a sprint mentality, note Colin Barr and Steve Katai, authors of "The Complete Idiot's Guide to Triathlon Training." This pitfall is common among elite athletes and beginners alike, the authors note.
Competing
To compete as an elite triathlete in any USA Triathlon event you need to carry a USAT elite license. The terms "elite" and "professional" are used interchangeably when it comes to triathlons, though according to USAT "elite" is the preferred term. You need to meet at least one of six criteria to be considered for elite status. These include finishing within 8 percent the winning elite time in three events that offer an elite prize purse; being a top-10 overall finisher as well as within 8 percent of the winner's time at the International Triathlon Union Age Group World Championships; being a top-10 overall finisher in the amateur field at the Ironman World Championship; being a top-5 overall finisher and within 8 percent of the winner's time at the USAT Age Group National Championships; being a top-5 overall finisher and within 8 percent of the first-place finisher's time at USAT Collegiate National Championships; or finishing in the top three overall in the amateur field at an elite qualifying race.
References
- "Triathlon Magazine's Essential Week-By-Week Training Guide"; Matt Fitzgerald; 2006
- "The Complete Idiot's Guide to Triathlon Training"; Colin Barr and Steve Katai; 2007
- "Triathlon Training for Dummies"; Deirdre Pitney, Donna Dourney; 2008
- "Triathlon Training"; Michael Finch; 2004
- BrianMac: Olympic Triathlon Training -- Elite
- USA Triathlon: Elite Athlete Qualification
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