Triathlons are a multisport event that combines swimming, biking and running. Triathlon distances vary in distance but the international distance--commonly referred to as Olympic distance or short-course--has a 1-1/2km swim, 40km bike ride and a 10km run. Training for an international distance triathlon requires commitment to the individual sports. A dedicated training program will cover every aspect of the triathlon for race day.
Training Frequency
Most competitive triathletes will spend four months preparing for a race. During this time, at least two workouts are done for each sport per week. For example, Monday and Thursday will be swimming, Tuesday and Friday will be bike riding and Wednesday and Saturday will be running.
Strength Training
Compared with the Ironman Triathlon distance, the international distance triathlon is relatively short. Having the strength to produce enough power and maintain stamina during the swim, bike and run is crucial for peak performance. Strength training is an effective training tool to increase power and stamina. Incorporate full body strength training movements two to three times per week.
Hydration
As the triathlon moves through the sports, performance will suffer as hydration and energy become depleted. A standard guideline for hydration and food consumption, according to TriFuel.com, is to drink 14 to 22 oz. of liquid within two hours of training, consume an additional 7 to 10 oz. of liquid within 20 minutes of training and then six to 12 oz. every 20 minutes during training. Incorporate electrolyte drinks or sports drinks when training exceeds 60 minutes.
Transitions
Transitions take place between the swim and bike and the bike and run. The first transition requires removing any gear used for the swim and putting on cycling gear, such as helmet and shoes. The second transition requires taking off the helmet and cycling shoes and putting on running shoes. Triathlons can be won or lost during the transitions as the world-class triathletes spend mere seconds in the transition. Organize your equipment and practice the sequence of removing and putting on gear.
Training Races
Sprint triathlons, cycling road races and local road running races are excellent training grounds for the triathlon. Sprint triathlons are shorter than the international distance triathlon and can also be used as a training tool. Use your triathlon goals during the individual races. For example, if your goal for the triathlon is to run the 10km in under 40 minutes, set a goal for a local 10km road race below the triathlon goal.
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