The triathlon combines swimming, biking and running. Each element requires a specialized approach to training within a larger training plan. Experienced triathletes strive to perfect their training methodology through years of trial and error. Those new to the sport must learn through trial and error what does and does not work. Regardless of experience level or athletic ability, every triathlete will want to follow some semblance of a training plan.
Training Volume
One of the most important goals to strive for while training for your triathlon is to remain injury-free. New athletes often want to train further and faster without allowing their bodies the opportunity to adapt to the new stresses. One way the body has of slowing you down is an injury. To avoid this common training mistake, don't increase your training volume by more than 10 percent weekly, regardless of whether you train in minutes or miles.
Include Intervals
Many athletes use interval training for the swim, bike and run training. Interval training should be included in at least one workout per week for each discipline. After warming up, add relatively short increases in speed followed by an equal amount of recovery, sprinkled evenly throughout the main set of your workout. An example during a run workout might include 10 sets of 30-second bursts followed by 30 seconds of recovery in the middle of a 30-minute run.
Trail Running
Training for the run will punish your bones and joints more than training for the swim and bike. A good pair of shoes will help as will proper technique. However, running on trails will provide a softer running surface than concrete, asphalt or gravel. In addition, the muscles in your feet and ankles will gain much-needed strength dealing with the undulating surface found on trails.
Warning about Unstructured Training
Whether you are athletic and in shape or just getting up off the couch after years of inactivity, you are less likely to achieve success if you do not take your triathlon training seriously. Many want-to-be triathletes shy away from committing to a training plan for a variety of reasons, choosing an unstructured hit-and-miss approach instead. Not selecting and committing to a training plan could result in poor morale, athletic performance and health.
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