Training for a single endurance event has multiple components. A triathlon has more components than most endurance training schedules because of the very different activities performed during the event. When you are deciding on a training plan for your next triathlon, consider one that has aerobic training built into the schedule. Consult your doctor before starting any new exercise program.
The Facts
Aerobic training is essential in improving how well your body is able to use oxygen. By increasing your heart rate regularly for increasingly longer periods of time, your heart gets stronger and does not have to work as hard to get adequate blood and oxygen to the rest of your body. While running, swimming and biking are all aerobic activities, focusing on developing your aerobic threshold rather than simply trying to go as fast as possible during your training will help you perform better on race day.
Base Training
Build your base at the end of each race season or before beginning to add speed work to your training plan. Building a base means improving your aerobic capacity with long, slow workouts. These prolonged workouts train your body to use fat as a primary energy source. This helps reduce the amount of glycogen that is depleted during an endurance event, which can make you feel fatigued quickly.
Sample Plan
Perform base training for 10 to 12 weeks. Warm up slowly for at least five minutes, then attempt to keep your heart rate at 80 percent of your maximum heart rate for the duration of your workout. Workouts that go over 80 percent of maximum heart rate should be saved for later in your training. You may have to work out at a pace that is slower than normal if you are an experienced athlete.
Beginners
If you are a first-time triathlete and have not run, swam or biked for long distances in the past, consider starting your training by focusing on only running or biking at first. Perform whichever exercise you choose three or four times per week, increasing your distance by no more than 10 percent each week to build your aerobic threshold. In a few months, slowly start adding in the next component, still abiding by the 10 percent rule.
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