How To Train For A Triathalon

Triathlons require training in three sports--swimming, running and cycling--but also mastery of skills and equipment related to those sports. For instance, you not only have to be able to ride a bike well, but also need to know how to maintain your bike for maximum performance. You have to not only know how to swim but also be comfortable swimming in open water, swimming in a group and navigating your course with head-up swimming and other methods.

Step 1

Work most on the sport you are weakest in. If, for instance, you are a strong runner but a weak swimmer, spend more time on your swimming than on your running. If you are a great swimmer but have little experience on a bike, concentrate on improving your cycling skills.

Step 2

Join a team in the sport you are weakest in, if possible, to improve your triathlon skills and fitness. Many triathletes join a masters swimming team because team environments help them improve their technique and make it easier to push themselves. Ask your coach to set workouts and advise you on your stroke. Besides training harder than if you were swimming alone, you'll probably meet other triathletes on a masters swim team, and this will help you find training partners for times you're not swimming with the whole group.

Step 3

Do workouts in the various disciplines on different days. One of the advantages of triathlon training is you can have a lot of variety in your training regimen. You can train hard every day, as long as you alternate the sports you're training hard in. For example, you shouldn't run hard every day because you won't be giving your legs time to recover and heal. But many triathletes find if they run hard one day and swim or cycle hard the next day, their "running legs" will be ready for another hard workout by the third day.

Step 4

Set up an overall schedule with this kind of alternating intensity in mind. Alternate hard training days with moderate training days, and alternate running with cycling. Most triathletes find that they can--and must--swim every day. But avoid frequently training for all three sports in one day. Instead, schedule an occasional "brick" training day when you replicate a race and do all three disciplines in one day.

Step 5

Blend in different types of workouts within each discipline. When it comes to running, for example, you should have days when you run long distances at an easy pace and days you run "intervals"--shorter distances at a hard pace with rest in between. An example of an interval workout is running eight 400-meter runs with a 400-meter walk in between each hard interval. It's important to warm up before doing intervals and cooling down afterward. Interval training will enable you to run longer distances at a faster pace.

Tips and Warnings

Pay close attention to your diet. You need to replenish glycogen to your hard-working muscles, so make sure to eat complex carbohydrates after your workouts. You are burning a lot of calories, so you need to consume a lot of calories. But avoid high-fat and sugary foods. Find time to rest. Many triathletes train seven days a week but often incorporate an "easy" day when all they do is swim easy or go for a hike instead of a run. It's important to give your body time to recover. Make it fun. Don't get into a rut. Tired of the pool? Do your next workout in a lake. Bored with your running route? Drive out of town and run on different road or trail.
If you find your performance is starting to decline despite a hard training regimen, you may be overtraining. Back off on the intensity until you have time to physically and mentally recover.