Triathlon is arguably the ultimate expression of athletic endurance. This competition, which consists of three disciplines: swimming, cycling and running, became popular in the 1970s and was introduced at the Olympic Games 30 years later.
Training for a triathlon may seem like a heroic task, but it is not impossible if you have a comprehensive training plan in place. In fact, with dedication, forethought, and an adventurous approach to training, you can develop the stamina and physical prowess needed to conquer a title.
Next, we’ll explore how to train for a triathlon.
What is a triathlon? Breaking down the types of triathlon
Every triathlon involves the same three sports (although, before 1920, rowing replaced swimming). That aside, triathlons vary in style, distance, and the order of their various components.
The main types of triathlons are:,
- Sprint triathlon – Up to 1 km swimming, up to 25 km cycling, up to 5 km running
- Half Ironman Triathlon – 1900 m swim, 90 km bike, 21 km run (half marathon)
- Ironman Triathlon – 3.8 km of swimming, 180 km of cycling, 42.2 km of running
- Olympic triathlon – 1.5 km swim, 40 km bike, 10 km run
Training for these races is no easy feat. In one case study, professional triathletes preparing for the 2020 Tokyo Olympics put in more hours per week on average – around 12 hours of cycling. and 9 hours of running, more than in any other sport, simply because they are competing in three sports, not one. However, just because it’s not easy, doesn’t mean it isn’t. realizable.
Your ideal triathlon training plan
Despite the practical case, there’s no need for your ambitions to reach Olympic proportions. Whether you want to blow away the competition or simply achieve a personal fitness goal, an effective triathlon training plan involves gradual progress across all three sports.
Here we’ll explain to you how to do it.
#1: Swimming training
If you’re not a long-time swimmer, swim training can be one of the most technically rigorous parts of your training. For this reason, it can be helpful to simplify your plan into three key categories:
- Refining technique – To build endurance and a strong foundation, focus on exercises that emphasize stroke form, stroke efficiency, and breathing techniques.
- Developing endurance – You will need to be comfortable swimming long distances, so vary your sessions between intervals and long distance swimming sprints.
- Open water swimming – The pool is a good place to develop technique, but it is essential to practice in open water to mimic race conditions. Open water can also strengthen spotting technique, as it is more difficult to execute than in a pool.
#2: Cycling training
Strengthening your legs and endurance are key aspects of cycling. You should focus on the following:
- Strength training – Hill training and interval training will help strengthen your leg muscles and increase endurance. Increase your power by incorporating leg work into your exercise routine as soon as possible.
- Varying your terrain – Since cycling conditions may vary during the race, be sure to do the activity outdoors and ride in unfamiliar environments to develop adaptability before the race.
- Adapting your team – Properly fitting your bike improves efficiency and performance, and reduces the risk of injury. Ideally, have your bike fitted and serviced by a professional to ensure you are training with the best equipment possible.
#3: Running training
Since triathlons emerged from the jogging craze of the 1970s, running can seem like an easy part of competing. You’ll want to focus on improving these key areas:
- First, get the right shoes – Any runner will tell you that running shoes can make or break a race. Before you hit the track or the gym, invest in a pair of shoes that you’ll be comfortable in from training to the finish line.
- Cultivate speed and endurance. – Interval training and long distance running should be part of your training. Tempo runs (also called “threshold runs”) are also great for helping your body adapt quickly to more demanding runs by increasing the intensity and reducing the time.
Just like the cycling segment, running training can benefit from experimenting with different terrains. Be careful not to push yourself too hard, though – increasing the distance gradually will help prevent injury and maximise your efficiency.
Tips to stay on track while training
As you develop your training plan, keep the following recommendations in mind:
- Balance your training program – Swimming, cycling and running in equal parts will help prevent burnout (physical, mental and motivational).
- Don’t skimp on rest days – A sustainable and complete triathlon training protocol balances rest and effort, which gives you enough recovery time and prevents injuries.
- Nourish yourself – Triathlon training includes Non-training hours: Rest, hydrate and fuel. A carbohydrate-rich snack before a workout is ideal for quick energy, while a protein-rich meal afterward helps build endurance and musculoskeletal repair.
- Don’t forget about flexibility – While not the most important thing, flexibility exercises deserve a place in your routine. Whether it’s simple stretches or yoga, investing in your flexibility can help reduce your risk of injury and improve your overall fitness.
Achieve your triathlon dreams at Chuze Fitness
As you prepare for race day, never underestimate the impact of a positive attitude. Take a moment to appreciate your dedication – it is a triumph for you. place the goal of participating in a triathlon, let alone taking the first step (or stroke) in the race itself.
The bar is never too high (or too low) when you join Chuze Fitness’ community of athletes and fitness enthusiasts. Whether you team up with a gym buddy or call on the expertise of one of our professional trainers, our team can help you stay consistent, build strength, and enjoy the journey.
Discover What you’re capable of with a free 7-day pass.
Sources:
British. triathlon. https://www.britannica.com/sports/triathlon
Olympic Games. Everything you need to know about triathlon: how to start, the equipment, the athletes. https://olympics.com/es/noticias/everything-you-need-to-know-triathlon-team-to-start-athletes
Very well adjusted. How long does a half marathon last? https://www.verywellfit.com/how-long-is-a-half-marathon-2910963
220 Triathlon. What is an Ironman? https://www.220triathlon.com/training/long-distance/what-is-an-ironman
National Library of Medicine. Road to the Tokyo 2020 Olympics: Training highlights of a world-class male triathlete. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9065268/
220 Triathlon. 18 Triathlon Swimming Tips and Workouts for Beginners https://www.220triathlon.com/training/swim-training/18-triathlon-swimming-tips-and-sessions-for-beginners
The world of the runner. What is a tempo run and how do I do it? https://www.runnersworld.com/uk/training/a773601/what-is-tempo-running-and-how-do-i-do-it/
Human kinetics. Post-exercise dietary protein delivery strategies to maximize skeletal muscle repair and remodeling in masters endurance athletes: a review. https://journals.humankinetics.com/view/journals/ijsnem/26/2/article-p168.xml
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.
