Training for a triathlon is a challenging and intense, yet extremely rewarding, experience. While you may have grown up riding a bike, going to the swimming pool, and running around outside, a triathlon requires a whole different level of concentration, athletic ability and motivation. Your training program should be geared specifically toward you, as each person's body, athletic strengths and schedules are unique. Depending on whether you are planning to compete in a sprint triathlon or an Ironman, the time commitment you will need to make varies greatly. However, regardless of the distance you plan to attempt, there are some basic steps that will help you reach your goal.
Step 1
Decide on the distance. Consider how much time you have for training each week and how many weeks you have until the event. Keep your current fitness level in mind. If this is your first triathlon, a sprint triathlon is recommended (750 m swim, 20 km bike, 5 km run). Olympic distance is the most common (1.5 km swim, 40 km ride, 10 km run). The notorious Ironman is considered the most grueling of endurance races, as athletes swim 2.4 miles (3.8 km), bike a century tour (180 km), and run a marathon (42.2 km).
Step 2
Consider your current athletic strengths and weaknesses before jumping into a training program. During this consideration period, determine your weakest of the three sports. For example, if you've been actively competing in half marathons for the past few years but have never gotten into a pool to swim a lap, then you're obviously going to want to focus in on the swimming aspect of your event. But keep in mind that just because you are a seasoned runner, you can't neglect this in your training. On race day, you will want to be seasoned in all events. Note: despite the bike being the longest portion of the race, unless you've never mounted a bike, this is the sport many triathletes feel they can focus on the least. If you focus on building a strong aerobic base, the bike can be the easiest leg of the triathlon.
Step 3
Find a training program that best fits your needs. There is no such thing as a "best" way to train. Your body, athletic ability and time commitments may be the polar opposite of those of another individual who is training for the same event. Some people opt to train on their own, using a planning template found online or a personal trainer. Others join one of the many triathlon training groups that meet each week to challenge each other and stay motivated. If you run a triathlon for charity, then you will often receive free training if you fund-raise and support the organization.
Step 4
Practice to build endurance and strength. Distance and endurance workouts should be an important part of your training regimen. Adding core, flexibility and strength training into your routine will help you build resilient muscles to go farther faster.
Step 5
Build rest into your regimen. Training is hard on your body, especially when you are pushing yourself by training for three very different sports. The muscle fibers that you are straining need time to recover and repair themselves. No matter how nervous you are about your race, taking a much-needed day of rest will ultimately help you to compete at your best on race day.
Tips and Warnings
- Stick to your training schedule. Fuel your body properly. Consider training with a friend or find a training group to help stay motivated. Talk to a coach or trainer about proper strength training to avoid injuring yourself because of poor technique. Use BRick workouts (Bike Run dual sport workouts) to practice your transitions. Do dry runs of your transitions well in advance with all your gear and keep practicing whenever a BRick is planned.
- Don't push yourself to compete in a race that you're not fully prepared to take on. Start with several sprints before taking on longer, more challenging distances. Don't buy gear, especially sneakers or wetsuits, without trying them on for fit and comfort. For sneakers have your stride checked by a specialist or orthopedist. When ordering your wetsuit, try on sleeved and sleeveless options to determine which feels more comfortable. NOTE: remember your arms will be coming up over the water. Sleeves can constrain your range of motion in the shoulder, but some prefer the buoyancy of wetsuit covered arms.
Things You'll Need
- Bike
- Running shoes
- Swimsuit/wetsuit
- Tri-shorts
- Bike helmet
- Cycling shoes (optional)
- Goggles
- Waterproof watch with heart rate monitor (optional)
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