Triathlon Crash Training

Crash training programs for triathlons do exist, such as those that last just eight weeks for sprint triathlons. Other crash training programs ready you for the triathlon season by offering a jump start. These programs require a good level of fitness or triathlon experience going in. However, if you are a triathlon newbie, don't worry. Crash programs to ready you for regular triathlon training also exist. Always consult a health care professional before starting a new training program.

Sprint Program

You can train for a sprint-distance triathlon in eight weeks, says endurance sport expert Hal Higdon, author of "Marathon: The Ultmate Training Guide." You need a good fitness base before jumping into such a program because doing too much too soon raises your risk of injuring yourself. Such a crash training program is based on time, not mileage. In week one, you run 30 minutes Tuesday, bike for 45 minutes and perform strength-training exercises Wednesday, and Thursday's workout is 20 minutes of swimming and 25 minutes of running. Rest on Friday, then run for 30 minutes Saturday. Swim and run for 30 minutes each on Sunday. Do strength training Monday. By week six you've increased daily time spent on each discipline. Monday is still strength training and Friday is still a rest day. Tuesday is a 40-minute bike and 15-minute run. Wednesday is a 15-minute swim and a 40-minute run. Thursday is a 40-minute run and strength training. Saturday is a 55-minutre run. Sunday includes 30 minutes of swimming and 60 minutes of biking. In week eight, you taper back, working out only Monday, Tuesday and Wednesday. You run for 30 minutes each day, bike for 30 minutes Tuesday and swim for half an hour Wednesday before taking the rest of the week off.

Advanced Winter Program

Use a crash training block in the winter to boost fitness, shed weight and build momentum for the upcoming triathlon season, recommends USA Triathlon coach Troy Jacobson of Tuscon, Arizona. Such crash training focuses on high-intensity as well as high-volume training for three to five days in a row before a recovery period that lasts for several days up to several weeks. Do not attempt this type of crash training if you are not already a triathlete with a good fitness base. Here's an example. On day one, you'd do a 70-mile endurance bike ride at a moderate pace followed by a four-mile aerobic run. On day two, you do a hilly half-marathon distance at race pace followed by a 90-minute recovery-pace bike ride and an easy-paced swim. On day three, you do a three- to four-hour bike ride up a steady incline such as a mountain. Day four is a swim workout followed by a 90-minute mid-paced run. The final day is a repeat of the uphill bike ride followed by a four- to five-mile run at a medium pace.

Beginner Program

If you are not fit and have no running experience, triathlon experts recommend a crash course in running before you start your actual triathlon training. Utilize a four-week crash course to get your body used to running, recommends "The Everything Triathlon Training Book" by Brent Manley and Lucia Colbert. Start out with 20-minute run-and-walk combinations for two weeks. Gradually decrease the walking time and increase the running time in your sessions, using how your body feels as your guide. After you can run a full mile, gradually add running distance. Do not jump from one mile to two, however, because you are likely to injure yourself instead of boosting progress. Pay close attention to form when you run, especially your foot strike. Your need a mid-foot strike as opposed to a heel strike to be an efficient runner, Manley and Colbert say. Also keep your body erect. This training strategy should be used to prepare for a sprint triathlon.

Expert Insight

Longer training time does not always translate to maximum training benefit. Working "smarter" instead of longer can give you significant gains, according to "Dave Scott's Triathlon Training," by Dave Scott and Liz Barrett. That means, even at the Ironman level, you may be able to accomplish gains in 20 hours of intense training that are equivalent 40 hours of less intense. For example, short-rest interval training is more efficient for building aerobic conditioning than long-and-slow training, which can cut down on the amount of mileage you need to put in during training sessions. If you train more efficiently you also can train for a shorter time frame.

Do not jump into high-intensity training such as speed work or a winter crash training block, however, without a good fitness base. Also allow adequate rest when you do such training. You are likely to injure yourself if you ignore these factors.