Triathlon is arguably the ultimate display of athletic prowess. Combining swimming, cycling and running, the event grew in popularity in the 1970s and made its Olympic debut 30 years later.
Training for a triathlon may seem like a daunting challenge, but with a comprehensive training plan, it’s not impossible. In fact, with a passion, foresight and adventurous approach to training, you can develop the endurance and physical fitness needed to conquer a triathlon.
Here’s how to train for a triathlon.
What is a triathlon? Learn more about the different types of triathlon
Every triathlon features the same three sports (though prior to 1920, rowing replaced swimming). That aside, triathlons vary in style, distance and the ordering of the various elements.
The main types of triathlon are:,
- Sprint triathlon – Swim up to 1km, cycle up to 25km, run up to 5km
- Half Ironman Triathlon – 1900m swim, 90km bike ride, 21km run (half marathon)
- Ironman Triathlon – 3.8km swim, 180km bike ride, 42.2km run
- Olympic Triathlon – 1.5km swim, 40km bike ride, 10km run
Training for these races is no easy feat: one case study found that professional triathletes preparing for the 2020 Tokyo Olympics spent an average of about 12 hours cycling per week. And then you run for nine hours, which is longer than any other sport, simply because you’re competing in three sports instead of one. But just because it’s not easy doesn’t mean it won’t be easy. It can be done.
Your go-to triathlon training plan
Case studies aside, you don’t need to have Olympic-like ambitions: Whether you want to beat the competition or simply reach your personal fitness goals, an effective triathlon training plan will involve incremental progress in all three sports.
Here’s how to do it:
#1: Swim training
For those who haven’t swam in years, swim training can be one of the most technically demanding parts of training, so it’s helpful to simplify your plan into three main categories:
- Refining Technology – To build endurance and a strong foundation, focus on drills that emphasize stroke form, stroke efficiency and breathing techniques.
- Build stamina – Vary your sessions with intervals and long sprints to get used to swimming for longer periods of time.
- Open Water Swimming – The pool is a good place to develop your technique, but it is important to practice in open water to replicate race conditions. You can also improve your sighting skills in open water, which are more difficult to execute than in the pool.
#2: Cycling Training
When cycling, the main goal is to develop leg strength and endurance. Focus on the following:
- Strength training – Hill training and interval training will help you strengthen your leg muscles and increase your endurance. Add leg training to your fitness routine as soon as possible to build power.
- Change the terrain – Cycling conditions may change during the race, so be sure to go outside and cycle in unfamiliar conditions before the race to help you adapt.
- Equipment installation – A properly adjusted bike will increase your efficiency and performance and reduce the risk of injury. Ideally, have your bike professionally tuned and maintained so you’re training in the best gear.
#3: Running Training
Triathlon grew out of the jogging craze of the 1970s, so running may seem like a simple part of the sport. You should focus on improving in these key areas:
- First, choose the right footwear – Any runner will tell you that running shoes can make or break a race, so before you hit the track or gym, invest in a pair that will keep you comfortable from training to the finish line.
- Develop speed and endurance – Include both interval training and long runs in your training. Tempo runs (also known as “threshold runs”) are also a great way to help your body quickly adapt to harder runs, increasing the intensity while reducing your time.
As with cycling, it’s beneficial to experiment with different terrains during your running training, but be careful not to overdo it: gradually increasing your distance will help you maximize efficiency while avoiding injury.
Tips to keep training
When creating your training plan, keep the following recommendations in mind:
- Balance your training schedule – Swimming, biking and running in equal parts will help you avoid burnout physically, mentally and motivationally.
- Don’t skimp on rest days – A sustainable and balanced triathlon training protocol is balanced with rest and This allows you ample recovery time and allows you to exercise while preventing injury.
- Feed yourself – Triathlon training What’s Included During non-training times, rest, hydrate and refuel. A carbohydrate-rich snack before training is ideal for quick energy, while a high-protein meal after training will help build endurance and musculoskeletal repair.
- Don’t forget flexibility – You may not realize it, but flexibility exercises are worth incorporating into your daily routine. Whether it’s simple stretching or yoga, investing in improving your flexibility can help reduce your risk of injury and improve your overall health.
Make your triathlon dreams come true with Chuze Fitness
As you prepare for race day, never underestimate the impact of a positive mindset. Take a moment to appreciate your dedication; it’s a victory. set The goal of participating in a triathlon is often large, let alone taking your first step (or stroke) in the race itself.
When you join Chuze Fitness’ community of athletes and fitness enthusiasts, no challenge is too high (or too low). Whether you join forces with fellow gym-goers or tap into the expertise of a professional coach, our team will help you stay consistent, get stronger, and have fun along the way.
Find out See what you can do with your free 7-day pass.
source:
Britannica. triathlon. https://www.britannica.com/sports/triathlon
Olympic. Everything you need to know about triathlon: how to get started, the equipment, and the athletes. https://olympics.com/en/news/everything-you-need-to-know-triathlon-get-started-equipment-athletes
Fits very well. How long is a half marathon? https://www.verywellfit.com/how-long-is-a-half-marathon-2910963
220 Triathlon. What is Iron Man? https://www.220triathlon.com/training/long-distance/what-is-an-ironman
National Library of Medicine. The Road to Tokyo 2020 Olympics: Training highlights for world-class male triathletes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9065268/
220 Triathlon. 18 triathlon swimming tips and sessions for beginners. https://www.220triathlon.com/training/swim-training/18-triathlon-swimming-tips-and-sessions-for-beginners
Runner’s World. 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 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
Reviewer:
Ani is the VP of Fitness at Chuze Fitness where she oversees the Group Fitness and Team Training division. She has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
