Triathlon competitions vary in length and intensity, from sprint races to the full Ironman competition. Sprint triathlons -- which are shorter triathlons -- are the easiest to train for. The longer Olympic and Ironman triathlons take more time and dedication to training. Your workout regimen will vary depending on your event, goals and fitness level. Seek professional advice and coaching if you are new to swimming, biking or running and talk to your doctor before starting.
Before Beginning
Before stepping on the road to triathlon glory, you need a few important things: your doctor's approval, the right equipment and a training schedule. Invest in a bathing suit, a wetsuit if the water is cold, noseplugs and goggles. Any bike will carry you across the line; more expensive, lighter bikes typically do so faster, but less expensive, fat-tire bicycles also get the job done. Which you choose depends on your goals and level of commitment. For the run, pick up a pair of running shoes that fit well and provide the right type of support for your feet. Develop a training schedule -- you may want to consult a coach -- that suits your triathlon goals.
Endurance for Beginners
If you are exercising for the first time or after a long hiatus, begin walk-run intervals -- more walking than running -- as well as easy lap swims and short bike rides a few days per week. Overweight athletes may prefer swimming and biking to shed weight before pounding the pavement with a run or walk. Rest is another important part of your training program. You need at least one day of rest during the week and one training week of the month that is leisurely -- i.e. a 30 to 50 percent decrease in duration-distance and intensity. Once you can maintain aerobic activity for about 30 continuous minutes you can start a triathlon-specific training program.
Sprint Triathlon Training
Sprint triathlons are shorter than Olympic or Ironman triathlons, typically consisting of a half-mile swim, 13-mile bike and 3.2-mile run. If you only have eight weeks before your event, begin the first week with strength training and biking, a 30-minute run, strength training and swimming, a 30 minute-run, a rest day, a 30-minute run and a 60-minute bike, Monday through Sunday, respectively. In week two, suggested exercises can include a 30-minute run, strength training and swimming, a 30-minute run, bike and strength training, a rest day, a 60-minute walk and a 35-minute run. Increase the duration and intensity gradually until the final week before the event; taper off and give yourself two days of rest before the triathlon.
Olympic Triathlon Training
Olympic-distance triathlons are longer, generally challenging you with a 2-mile swim, a 26-mile bike and a 6.8-mile run. Training for this race takes longer if you are a beginner, and is more intense than the sprint triathlon training. Workouts often combine two sports to focus on your race transitions. An example of a the first week's workout can be strength training, a 30-minute run, a 45-minute bike with strength training, a 20-minute swim with a 25-minute run, a rest day, a 30-minute run and a 30-minute run with a 30-minute swim. In week seven you might be strong enough to perform a 45-minute run, strength training with a 40-minute bike, a 30-minute run with 30-minute swim, a rest day, a 60-minute run and a 30-minute swim with a 60-minute run. Reduce your workout intensity the week of the competition, giving yourself two days off before the race.
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