A triathlon is a race that includes swimming, biking and running in one event. Triathlon training involves conditioning in all three sports, but the training sessions a triathlete does are not exactly like those done by swimmers, cyclists and runners individually. Triathletes can train anywhere from 30 minutes to upwards of six hours a day, depending on the length of the race for which they are training.
Swim
Learn to swim efficiently, and endurance and speed will come as a result. Those who are new to competitive swimming should take lessons to develop a smooth, efficient stroke. Triathletes also must master swimming in open water--you must swim for long periods without rest through choppy water, without underwater markers for navigation. Practice swimming in open water as often as possible to get used to “sighting” so you don’t swim off course. For safety’s sake and to alleviate nervousness, always swim with a buddy.
Bike
Bicycling is the longest leg of a triathlon and requires the most training time. For most triathletes, time in the saddle is all they need to improve cycling skills. Getting a professional bike fit makes that time as comfortable as possible and improves your speed by putting you in an efficient, aerodynamic position.
It is illegal to draft (sit in the slipstream of another rider) in a triathlon, so the fastest way to finish the bike course is to maintain a constant, moderately difficult effort throughout the ride. To spare your running muscles, push a moderate gear and spin the pedals at a cadence of about 90 revolutions per minute (rpm).
Run
Running is the sport in which triathletes most often get injured, so listen to your body and focus on the quality, not quantity, of your runs. Train to cover the entire distance of the running leg before introducing speed training into your program. Elite running coach Brad Hudson recommends a lot of hill running to build running speed and prevent injuries.
Bricks
“Bricks” are workouts that practice transitions by doing two workouts back-to-back as you would during a race. Swim-to-bike bricks train your body to quickly make the transition from horizontal, upper body exercise (swimming) to mostly vertical, lower-body exercise (cycling). Bike-to-run bricks are especially important because your legs can feel as though they’ve turned to wood when you dismount the bike and try to run. Schedule at least one bike-to-run brick a week while training to get your neuromuscular system used to making the switch.
Recovery
You get stronger and faster by resting after you train. If you don’t allow your body enough recovery time, your training will make you slower and more tired. Take one day completely off from training per week to give your body a chance to recharge. Every three to four weeks, cut your overall training intensity and volume in half. Recovery weeks give your body a chance to rest and absorb all of the hard training you’ve done over the past month.
References
- "The Triathlete's Training Bible: Second Edition"; Joe Friel; 2004
- "Run Faster"; Brad Hudson and Matt Fitzgerald; 2008
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