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Spring is here, racing is back and it seems every triathlete you follow on social media is talking about being successful in their great workouts. If you feel you are behind, don't panic! Many triathletes find it difficult to return to a regular training routine after the winter. That's why we created this three-week training plan to kick-start your triathlon season.
The following program, designed to kickstart your baseline training for the upcoming triathlon season, is best for athletes who have been training more than 6 hours per week but have not been very consistent or structured. However, if you're starting from scratch, that's okay too: these workouts will be tough but doable. This essential triathlon training plan will help establish a pace and achieve basic volume, along with some activation work to prepare the body for the higher volume and higher volume weeks to come. A few test sets in the third and last week also provide you with good starting values for correctly setting your training zones for subsequent training cycles.
RELATED:Training plan: return to swimming after a break
When should I start this basic triathlon training plan?
Ideally, this program starts at least 12 weeks before your first race of the season. That would give you 3 weeks of good training here followed by progression to a structured training plan designed for your race distance. It's important to note that these 3 weeks alone will not prepare you for the best race of your life. This special training plan is designed to give you a boost for the upcoming training sessions and races. A solid basic training phase should beat least six weeks– ideally more, especially in long-distance races. If you're looking for the next step, check out one of these distance training plans:
- 8 week sprint triathlon training plan for beginners
- Present your first Olympic triathlon with this 16-week training plan
- A 20-week training plan for your first 70.3 triathlon
- Learning outside: your best 70.3
- Super Easy 20 Week Ironman Training Plan
Your basic 3-week triathlon training plan
This program is built up gradually over the first two weeks, followed by a trial week in week 3. Stick to the schedule as closely as possible. Because this is a progressive build, each session builds on previous workouts, so it's important to complete as much of the prescribed time as possible in each workout. The details of each workout are important, but if your effort is compromised for any reason, focus on meeting the prescribed time first.
All workouts in this program are in alight to moderate RPE. RPE is a subjective measure of exertion that is measured in conjunction with or independently of other more objective measures of exertion such asheart rhythm, Rhythm &Violence. Simply put, RPE is a personal analysis of how difficult an endeavor is. The most common scale for measuring RPE is namedthe Sponsor Scale, which rates exertion from 6 to 20, with 6 representing no exertion at all and 20 representing maximum exertion. Until heart rate, pace, and/or power zones are established in week 3, RPE is a good way to prescribe and evaluate effort.
Keeping the effort light and aerobic is very important. Remember, the goal of this plan is to get back to a consistent workout, not try to get back to your peak fitness from last year! The intensity of the work in this training plan comes from the sequential consistency along with the volume of the workload. While it doesn't feel like a "difficult" endeavor, this type of groundwork is critical to future success. The goal is to start building a good base that you can continue to build on and refine as the season progresses.
RELATED:Consistency is the foundation of triathlon success
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Triathlon Baseline Training Plan: Week 1
Montag:
Training 1: Swimming (50 minutes)
Heating:
100 swim easily
50 light kick
100 swim moderately
50 kick build speed
Build 100 speed swimming
Main clause:
5 x 200 swim (:30 break)
Kick 200 constant with fins
6 x 50 relaxed speed (:30 rest).
Cooling down:
200 choices
Training 2: Strength (1 hour)
Follow the strength training at the end of this article.
Mars:
Training: Bike/Run Brick (1 hour, 20 minutes)
Bike: laps
Warm up with an RPE of 6 to 10 for 20 minutes. Then do 8 revolutions, working to get a high cadence at a relatively easy pace. If you start bouncing in your seat, step back and recover with a gentle walk for 2 minutes. Then repeat. Don't push high gear into corners. This workout is designed to increase efficiency and cadence, not performance. Cooldown at RPE 6 to 8 for the duration.
Running: off the bike
After a quick change (5 minutes or less), run 20 minutes without the bike. All aerobic and with an RPE of 8 to 12. Tuck your legs under you and hold on.
Wednesday:
Training 1: Running (45 minutes)
Run at an RPE of 6 to 10 for about 30 minutes. Then do 8 strides of 20 seconds each at an RPE of 14 to 16. Rest between each stride (about 1 minute). Then take the next step.Focus on form and technique.. These must be on a flat and solid surface. A circuit works best. You should not begin another step until your breathing/heart rate has settled somewhat. Count how many kicks you have with each step - a good goal is 30 kicks per 20-second stride.
Training 2: Swimming (50 minutes)
Heating:
6 x 100: Relegation 1-3 and 4-6. #4 and #8 should be at an RPE of 12.
Main clause:
Quotas swim, couples pull with buoys and oars. All aerobics and at an RPE of 8 to 10:
100 swims (:30 break)
200 shots (:20 break)
300 swims (:30 break)
400 shots (:60 rest)
300 swims (:30 break)
200 shots (:20 break)
100 Nadar
Cooling down:
200 easy, with a combination of swimming and kicking
Thursday:
Training 1: Bike (45 minutes)
Very easy recovery spin at RPE 6 to 9. Light and soft on the pedals with a good cadence in the 80rpm to 100rpm range.
Training 2: Strength (1 hour)
Follow the strength training at the end of this article.
Freitag:
Training 1: Swimming (55 minutes)
Heating:
Increase the effort on each repetition, starting at RPE 8 and working your way up to RPE 12.
200 Nadar
100 kicks
200 Nadar
100 kicks
200 Nadar
Main clause:
Each numbered set is performed without a break like a 200:
#1—100 easy (rpe 6 to 8), 50 mod (rpe 10 to 12), 50 fast (rpe 14 to 18) (20)
#2: 50 easy, 100 medium, 50 fast (:20 rest)
#3: 50 easy, 50 medium, 100 fast (:30 rest)
#4: 100 fast, 50 easy, 50 medium (: 20 rest)
#5: 50 fast, 100 easy, 50 medium (: 20 rest)
#6 – 50 fast, 50 easy, 100 mod
2 minute break
300 pull only with buoy. RPE 8 to 10 (aerobic and form focused)
Cooling down:
100 light kick
200 easy swim
Workout 2: Run (1 hour, 10 minutes)
Middle-distance run for 1:10:00, on flat or hilly terrain at RPE 6 to 12. Add running as you walk. All aerobic work with good form. Pure base construction. Make sure you arrive full time today.
Saturday:
Training 1: bike (2 hours)
Aerobic ride on flat to hilly terrain at RPE 6 to 12. It's ok to push the effort a bit in the RPE 12 range on hills or in strong headwinds. Otherwise smooth and quiet ride. Pure base construction.
Training 2: Swimming (40 minutes)
Heating:
400 choices
Main clause:
8x50Exercises for your technique limiter(:20 Pause)
2 minute break
6 x 50 Fast Form at RPE 14 to 16 (:30 rest).
Cooling down:
400 easy, mix of swimming and kicking
Domingo
rest day
Full recovery or light cross-training: walk, hike, yoga class, etc.
RELATED:A complete guide to triathlon swimming
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Basic Triathlon Training Plan: Week 2
Montag:
Training 1: Swimming (1 hour)
Heating:
200 Nadar
200 pull with buoy and oars
Exercise 4 x 50 (:30 break)
Main clause:
4 x 300 (45) if:
1-2: Swim at RPE 8 to 12 with perfect form
3: hypoxic/alternative breathing; Breathe every 3 beats
4: Pull with buoy only in RPE 8 to 12 with perfect form
2 minute break
900 light aerobics such as:
200 free/100 back or drill
Cooling down:
200 choices
Training 2: Kraft
Follow the strength training at the end of this article.
Mars:
Training: Bike/Run Brick (1 hour, 55 minutes)
Fahrrad: Microráfagas
Warm up at RPE 6 to 10 for 30 minutes. Then begin with three 10-minute microburst intervals, gradually changing power from 15 seconds on (RPE 12 to 16) to 15 seconds off (RPE 6 to 10). Repeat continuously for the full 10 minutes. 5 minute recovery at RPE 6 to 8 between intervals. 15 minutes cool down.
Running: off the bike
After a quick change (5 minutes or less), run 25 minutes without the bike. All aerobic and with an RPE of 8 to 12. Tuck your legs under you and hold on.
RELATED:Get to know the brick training
Wednesday:
Training 1: Running (50 minutes)
Moderate running with an RPE of 6 to 12. Towards the end, do 6 x 200 meter steps, building up from slow to fast. The RPE should go from 200 to around 16 at the end. 200 recovery runs in between. Allow 5 min to cool at RPE 6 to 8 after the last.
Training 2: Swimming (50 minutes)
Heating:
200 easy
Build 4 x 50 inside each from slow to fast (RPE 6 to 16) (:20 break)
Main clause:
9x100 as:
1 rep aerobic 6 to 8/1 RPE build 8 to 12/1 fast at RPE 12 to 14 (:20 rest)
1 Minute Pause
4x200 as:
2xTechnique/Exercise, 2 x pull with buoy and oars (:30 break)
1 Minute Pause
Fast 8x25 with perfect form (:45 break)
Cooling down:
200 choices
Thursday:
Training 1: bike (1 hour)
Very easy recovery spin at RPE 6 to 9. Light and soft on the pedals with a good cadence in the 80rpm to 100rpm range.
Training 2: Strength (1 hour)
Follow the strength training at the end of this article.
Freitag:
Workout 1: Swimming
Heating:
300 easy
100 kicks
200 moves alone with Boya
Exercise 4 x 50 (:30 break)
Main clause:
4 x 200 at RPE 8 to 10 (:15 rest)
1 Minute Pause
4 x 150 at RPE 10 to 12 (:15 rest)
1 Minute Pause
4 x 100 at RPE 14 to 16 (:15 rest)
1 Minute Pause
4 x 50" RPE 16 to 18 (:30 rest)
Cooling down:
200 choices
Workout 2: Run (1 hour, 20 minutes)
1:20:00 Aerobic run at RPE 8 to 12 on hilly terrain. Don't be afraid to climb some hills today. Gradually increase the heart rate as the run progresses, but don't force it. Keep it aerobic! Focus on good form and a fast cadence of about 90 feet (per foot) per minute.
Saturday:
Workout 1: Bike (2 hours, 30 minutes)
1:30 ride on flat to hilly terrain at RPE 6 to 12. Then 6 x 2 min (1 min "on" (RPE 14 and cadence 110), 1 min "off" (RPE 8 to 10 and normal cadence 80 to) 90 rpm), 10 min spin, 2 x 5 min (with 5 min recovery interval at RPE 8 to 10) at 100 rpm and RPE 12), then 2 x 2 min (1 min "on", 1 min "off") just like the first sentence. Cooldown at RPE 6 to 8 for the duration.
Training 2: Swimming (45 minutes)
Heating:
600 choices
Main clause:
8x50Exercises for your technique limiter(:20 Pause)
2 minute break
6 x 50 Fast Form at RPE 14 to 16 (:30 rest).
Cooling down:
500 easy, a mix of swimming and kicking
Domingo:
rest day
Full recovery or light cross-training: walk, hike, yoga class, etc.
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Basic Triathlon Training Plan: Week 3 (Test Week)
Montag:
Training 1: Swimming (45 minutes)
Heating:
200 Nadar
100 kicks
200 pull with buoy and oars
Exercise 4 x 50 (:30 break)
Main clause:
6 x 150 at RPE 8 to 10 (:10 rest)
1 Minute Pause
6 x 75 at RPE 10 to 12 (:10 rest)
1 Minute Pause
4 x 25" RPE 14 to 18 (:30 break)
50 light kick
Cooling down:
200 choices
Training 2: Strength (1 hour)
Follow the strength training at the end of this article.
Mars:
Training: Bike/Run Brick (1 hour 30 minutes)
Bike: sprints
Aerobic Walk (RPE 6 to 12) for 1:15:00. At the 35 minute mark, do 8 x 10 second sprints with an RPE of 16-18. Press the pedals HARD. Practice turning the devices off and on. This can be seated or standing, whichever suits you best. 3:50 Recovery at RPE 6 to 8 after each sprint. Spins down for duration.
Running: off the bike
After a quick change (5 minutes or less), run 15 minutes off the bike. All aerobic and with an RPE of 8 to 12. Tuck your legs under you and hold on.
Wednesday:
Training 1: Swimming (45 minutes)
Complete the swim test kit at the end of this article.
Thursday:
Training: Bike (45 minutes)
Very light recovery spin at RPE 6-9. Light and soft on the pedals with a good cadence in the 80-100rpm range. take it easy
Training 2: Kraft (1:00)
Follow the strength training at the end of this article.
Freitag:
Training 1: Running (45 minutes)
Complete the test run suite at the end of this article
Workout 2: Swim: (1 hour, 5 minutes)
Heating:
400 choices
Main clause:
3 x 800 (:60 Rest) als:
1: Swim at RPE 8 to 10. Concentrated form.
2: Shoot a ribbon and buoy at RPE 8 to 12.
3: Pull the oar and buoy about 150 at RPE 8 to 10/50 at RPE 12 to 14.
4x2 5 fast at RPE 16 to 18 (:45 rest)
Cooling down:
200 choices
Saturday:
Workout 1: Bike (1 hour, 30 minutes)
Complete the bike test kit at the end of this article.
Training 2: Swimming (40 minutes)
Heating:
400 choices
Main clause:
8x50 exercises for your technique limiter(:20 Pause)
2 minute break
6 x 50 Fast Form at RPE 14 to 16 (:30 rest).
Cooling down:
400 easy, mix of swimming and kicking
Domingo:
rest day
Full recovery or light cross-training: walk, hike, yoga class, etc.
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Basic triathlon training plan: strength training (1 hour)
Perform 3 sets of 20 reps on each of the following movements. Err on the conservative side with the amount of weight used. By the final rep of the last set of each exercise, you should be exhausted, but far from failure. The big goal here is to build some strength into the program and set it up for heavier workouts in the weeks to come. Avoid muscle soreness by keeping your weights lighter and focusing on proper form and a good range of motion.
RELATED:Why strength training is important for endurance athletes
Heating:
5 minutes on an ergometer or treadmill
Main clause:
Do each of the following supersets. In other words, start the exercises on set 1, alternate between training the legs and arms for 3 full sets, and then move on to the next set of exercises until the entire program is complete.
Superconjunto 1:lungesand shrug
- Lunges should be performed with dumbbells in each hand at the side of the body.
- Shrugs should be performed with dumbbells in each hand at the side of the body.
Superconjunto 2:leg pressjBizeps-Curls
- Find a good leg press machine. Once you've mastered squats, you can replace them with the leg press.
- Dumbbell Biceps Curl
Superconjunto 3:own weightjroman chair
- normal deadlift
- Roman chair with weights or straight leg (30 reps in all training cycles)
Superconjunto 4:Seated hamstring curlsjpull sideways
- Sitting instead of lying on hamstring curls (if available)
- The side grip down should be wide.
Superconjunto 5:Abduction/Adduction(legs) andAbs
- Ab/Ad can be on any type of machine.
- Choose your preferred abs type/set.
Cooling down:
5 minutes on an ergometer or treadmill.
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Triathlon Basic Training Plan: Test sets
The purpose of the test sets is to establish zones that you can use for future training sessions. Whether you're using power, heart rate, or pace, that should set you up well to create zones for future training weeks. For more information, seeThe complete guide to setting up your triathlon training zones.
The following tests take place in the second half of the third week of this basic triathlon training plan. This allows for some recovery from the last 2 weeks of training before attempting those swim, bike and run tests. Each test is a solid effort, so rest and be ready for each one.
Swim test set:
The following swim test establishes a speed threshold in the pool. The threshold pace is an excellent basis for planning all upcoming swim training sessions.
Heating:
200 easy swim (:30 break)
200 of 25 exercises to choose from/25 free (:30 break)
200 descents every 50 m slow effort at 1000 TT (: 30 rest)
100 easy (:30 break)
4 x 50 with 25 fast/25 easy (:20 rest)
2 minute break
Test equipment:
200 all from a push start
1 Minute Pause
1000 all from a push start
Record the times for each
Cooling down:
200 easy
You can now set swim pace training zones based on the average pace per 100 you maintained for the 1000. Use the following table to create the zones:
If you are a less advanced swimmer and 1000 seems too long, do a 100/500 test using the protocol above and calculate the zones the same way, just use the average pace times 100 for your 500 time instead of 1000. Future swim workouts can be planned relative to your previous average pace per 100.
| swim threshold pace | |
| Zone 1: Aerobic/Recreation | +30 seconds and 100 slower |
| Zone 2: Resistance | +15 to +29 seconds for 100 |
| Zone 3: Intense resistance | +7 to +14 per 100 |
| Zone 4: Subumbral | 1 to 6 euros per 100 |
| Zone 5: | a: Umbral (0 to -3 seconds per 100) b: Anaerobic Endurance (-4 to -10 seconds per 100) c: power (-11 and faster around 100) |
Bike-Test-Set:
If you have a power meter, great! Use this test to determine yoursFunctional Threshold Power (FTP). Technically, this is the amount of energy you can average over 60 minutes. The first 5 minute segment should be tough and is designed to tire the body out before the main 20 minute test.
Heating:
30 minutes easy, increasing to moderate
5 minutes total
5 minutes easy
Test equipment:
20-minute time trial (choose a pace/power you can maintain for the full 20 minutes)
Cooling down:
30 minutes easy
To determine FTP, take your average power from the 20-minute test and multiply it by 95%. This will give you your current FTP and help you set up the following zones:
| FTP areas for bikes | |
| Zone 1: Active rest | <55 % FTP |
| Zone 2: Resistance | 56-75 % FTP |
| Zones 3: Time | 76-90 % FTP |
| Zone 4: lactate threshold | 90-105 % FTP |
| Zone 5 VO2max. | 106-120 % FTP |
| Zone 6: Anaerobic capacity | 121-150 % FTP |
| Zone 7: Neromuscular Strength | >151 % TPE |
No power meter? No problem! Threshold zones based on heart rate can be established using the following test:
Heating:
20 minutes easy, building to moderate
Test equipment:
30 minutes total. Control your pace, but push as much as you can for the full 30 minutes. At the 10 minute mark of the 30 minute time trial, press the lap button on your watch and record your heart rate for the last 20 minutes of the 30 minute trial.
Cooling down:
10 minutes easy
The number you collected from the 20-minute test set is typically at or just below your lactate threshold heart rate (LTHR). You can then use this number to set zones as follows:
| Bike LTHR Zonen | |
| Zone 1: Aerobic/Recreation | < 81% LTHR |
| Zone 2: Resistance | 81–89% LTHR |
| Zone 3: Intense resistance | 90-93% LTHR |
| Zone 4: Subumbral | 94-99% LTHR |
| Zone 5: | A. Umbral: 100–102 % LTHR B. Anaerobic endurance: 103-106 % LTHR C. Potency: >106% LTHR |
Run test suite:
This running test helps determine heart rate zones while running. It's a simple test, but it requires concentration to do well. The proof:
Heating:
20 minutes, low to moderate effort with 4 lunges.
Test equipment:
Run 1 mile (preferably on a track, but you can also run on flat, uninterrupted terrain), gradually increasing your effort. The first segment should be easy and you should build up a faster pace so that by the end of the mile you're running with a heavy but not full effort. Make sure to start slow and build up!
Continue for another 400 meters, increasing the pace every 100 meters and finishing the last 100 meters at maximum pace. Push as hard as you can. Record the highest heart rate observed.
Cooling down:
10 minutes, easy
You can then set up running training zones based on the number of maximum heart rates observed during that set. To create your heart rate zones, use the table below:
| Run heart rate zones | |
| Zone 1: Aerobic/Recreation | <73% of maximum heart rate |
| Zone 2: Resistance | 74-79% of maximum heart rate |
| Zone 3: Intense resistance | 80-83% of maximum heart rate |
| Zone 4: Subumbral | 84-89% of maximum heart rate |
| Zone 5: | To. Threshold: 90-93% of maximum heart rate B. Anaerobic resistance: 94-97% of maximum heart rate C. Power: 98-100% of maximum heart rate |
After you start your training with this essential 3 week triathlon training plan, stay on track and monitor your progress! I recommend using these swim, bike, and run test kits every 6-8 weeks to reset and update zones. This way you can make sure you are exercising at the right intensity.
FAQs
How do you train for a triathlon in the offseason? ›
- Step 1: Rest. Easier said than done for most triathletes, but getting some real rest is important for your muscles and joints. ...
- Step 2: Mix It Up. ...
- Step 3: Set Goals. ...
- Step 4: Base. ...
- Step 5: Find a Plan. ...
- Step 6: Check Your Gear.
If you're not already going to the gym a few days a week, start your training with four weeks of doing some type of cardiovascular exercise two to three times a week, just to build your base. “As a beginner triathlete starts their training, I suggest doing two swims, two bikes and two runs per week,” says Ms. Rulon.
What should I do the week leading up to a triathlon? ›- Replace worn tires and old tubes on your triathlon bike. ...
- Check your running shoe laces and change them out to elastic slip-on lock laces if you usually race in them.
- It's also a good idea to pack an extra swim cap just in case they are not provided, and bring an extra pair of goggles.
Rest Day: For many new triathletes (and veterans), it may seem “best” to train every day of the week. But this can lead to overtraining, mental burnout, and injury. At a minimum, take one day per week as a recovery day.
How many hours a day do triathletes train? ›The truth is that most age group triathletes excel with around 9-14 hours per week of training. You can accomplish a lot with 10 hours a week if you stay focused, put everything into your intervals and cut out all the junk miles and wasted time like long bike stop groups and hanging out in the locker room to talk.
How do you train for a triathlon when working full time? ›- First, commit to what you reasonably can do. ...
- Second, choose a race that plays to your advantages. ...
- Third, establish a consistent training schedule (see chart below as an example). ...
- Fourth, train early and train smart. ...
- Finally, be flexible.
For athletes over 50, one high intensity workout per week per sport, with aerobic efforts and recovery between is a good guideline. For athletes over 60, this may be once every two weeks. Every second or third week needs to be a recovery week of less training and less intensity.
Can you train for a triathlon on a stationary bike? ›Using a spin bike for triathlon training can be a great way to keep you on track when you can't get outside on the road due to weather conditions or as part of your weekly training regimen.
Can I train for triathlon alone? ›Timing: For those with tight family and work schedules, training solo is the easiest way to fit in the training when the time is right. Inner motivation: Triathlon is a sport where self motivation is necessary and what's in between the ears on race day can make a real difference.
What should I do 2 weeks before a triathlon? ›Start with a 15-minute warm-up and core strengthening exercises, then off you go for your last long ride and long swim. Carefully observe your hydration and nutrition needs. Eat healthy and get enough rest or sleep so you can recover well. TIP: Double the distance of the race you will be participating in.
How many hours do triathletes sleep? ›
Pro athletes typically need more than most—it's recommended that they get 8-10 hours every night. But for the average adult, aim for seven to nine hours of sleep a night to avoid the effects of chronic sleep deprivation.
How long should long ride be triathlon? ›Typical “longest training rides” for the half Ironman distance range from 3.5-4.5 hours and are 5-7 hours for the full. Build up to these durations gradually and practice your race nutrition on every long ride. The stronger you are on the bike, the better your run will be.
How many times a week do triathletes run? ›Join Triathlete
If you are a beginner, running three times per week is a good place to start—eventually moving up to four or five times per week depending on your race distance. For intermediate and advanced athletes, running five or six times per week can provide increased speed.
Some running and triathlon experts — and some really fast athletes — say walking may be the secret to faster run times. The bonus: Experts and converts say there's less wear and tear on your body.
How many calories should a triathlete eat a day? ›An average 160-pound triathlete needs between 3,000 and 4,000 calories per day [source: TNO]. For triathletes, eating too little doesn't just mean losing weight; it means a poor finish. If they don't eat enough, it affects performance. A car can't drive without fuel.
How many calories do triathletes burn in a day? ›If you complete an Olympic triathlon in the average 3 hours and 9 minutes, you'll burn between 1,962 and 2,946 calories total. Elite athletes who cover the course in less time may still burn around the same number of calories because they are putting out a greater effort.
What's the shortest triathlon you can do? ›The super sprint is the shortest triathlon distance and a great entry point to triathlon, giving you the chance to experience the three disciplines together without having to put in hours of training.
Can you train for a triathlon without a pool? ›It'll take some time if you don't have a swimming background, but you can learn how to swim. For nonswimmers aspiring to do a triathlon, the thought of training for that first leg of the race can be overwhelming. Most people can just put on a pair of shoes and go out for a run or hop on a bike and start pedaling.
How should I train for a triathlon after 60? ›- More stretching.
- Proper strength training.
- Leveraging high-intensity interval training.
- Getting enough rest.
- Staying hydrated.
- Nutrition – eating enough of the right food.
Who can do a half-iron triathlon? Just about anyone who is willing to train for it! Even those who have never done a triathlon or endurance race before have found that it's possible to finish a half-iron race with the right training.
Can you do a triathlon at 60? ›
Most participants are in their 60s, with the oldest 68 years old, said Ms. Cain, who trains them for the shortest distance, a sprint triathlon, which includes a half-mile (750 meters) swim, 12-mile (20 kilometers) bike ride and 3.1-mile (5 kilometers) run.
Should I lift weights while training for a triathlon? ›" Multiple studies have shown direct performance improvements from incorporating a well-designed strength training program in your triathlon training." By lifting weights, you will see reduced delayed fatigue in extended endurance exercise and racing.
What is a brick in triathlon training? ›Bricks refer to a workout that includes two disciplines, typically swim-to-bike or bike-to-run. This style of workout helps you prepare your body for the unique challenge of moving from one sport to the next in a single race, while minimizing any major drop in your performance.
Is a hybrid bike OK for a triathlon? ›One of the more common questions we get from beginner triathletes is if they can use their mountain bike, commuter bike, or hybrid bike in the triathlon. The answer is yes, absolutely – especially if you are doing a sprint or perhaps even an Olympic distance.
Can you stop during a triathlon? ›If an athlete becomes tired or starts struggling at any point of a triathlon, they are allowed to stop and rest.
How do you train for a triathlon indoors? ›- Try rowing. If you're short on time and the weather is bad outside, rowing always translates very well towards cycling performance. ...
- Get strong in the gym. ...
- Treadmill sessions. ...
- Specific gym training for swimming. ...
- Specific bike to run sessions.
To make the most of its performance-enhancing effects, drinking coffee about 1 hour before a training session or race is ideal for most triathletes. Caffeine is absorbed by the stomach and small intestine and peaks about 45–60 minutes after ingestion, then lasts for 1–2 hours (or longer, as individual responses vary).
How early should you eat before a triathlon? ›When it comes to your pre-race meal for a sprint triathlon, little can go a long way. Aim to have breakfast 2.5-3 hours before the race starts, to allow plenty of time for digestion.
Should you take pre workout before a triathlon? ›Taking pre-workout before running should improve your performance, whether drinking a redbull or a proper supplement drink. To see the biggest benefit of the wonder supplement, take this when feeling tired or lethargic before running, before an intense interval session, or before a race for the best results.
Is there a set order for triathlon? ›For a traditional race, such as standard USA Triathlon events, the order of events in a triathlon will always be swim, bike, and run. For safety reasons, the swim is always the first leg of the event, as athletes progressively fatigue throughout the race.
What order should I do a triathlon? ›
Triathlon events occur in that order – a swim, followed by a cycle ride, followed by a run. Between swim and cycle event, and between cycle event and run, you have the “transition”, triathlon's “fourth discipline”. A good transition routine shaves minutes off your time so practice in advance!
Do triathletes get better with age? ›Despite the fact that age brings a loss in muscle mass, bone density and maximal aerobic capacity, it also brings experience, which may play a greater role in triathlon than in other sports.
What should I eat 2 days before triathlon? ›Generally speaking, you should eat what you normally would. The day before a race is not the time to try new foods or eat something random. Ensure your carbohydrate fuel tank is full by including carbohydrate rich foods such as bread, rice, pasta, noodles, crackers, fruit, milk, yoghurt in your main meals and snacks.
What not to do before a triathlon? ›- Don't Try Anything New.
- Don't Go to A Race With No Plan.
- Don't Train Too Much.
- Don't Think You Can Race Well Without Warming Up.
- Don't Quit.
How much sleep do athletes need? Pro athletes typically need more than most—it's recommended that they get 8-10 hours every night. But for the average adult, aim for seven to nine hours of sleep a night to avoid the effects of chronic sleep deprivation.
How many triathlons should I do in a season? ›There are a lot of factors that determine how often you should race: the distance you're racing, your fitness and experience, your goals and your budget, among others. Some age groupers will race six to eight 70.3 races throughout the season while others might prefer to tackle three or four.
What time should an athlete wake up? ›The key was to wake up four hours before performing. For a 7 AM startline, waking up at 3 AM is not only the best time to be sure that you can eat, get ready, and make your way to transition in time, but will also have you reaching your performance peak just in time for the event to start. Train hard, train healthy.
How do beginners train for triathlon? ›If you're not already going to the gym a few days a week, start your training with four weeks of doing some type of cardiovascular exercise two to three times a week, just to build your base. “As a beginner triathlete starts their training, I suggest doing two swims, two bikes and two runs per week,” says Ms.
What is the couch to triathlon plan? ›This 16-week plan starts with 2 days in the pool, 2 days on the bike, 2 days running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.
How long to take off after triathlon? ›Typical Recovery Time: 10 to 14 days. After your race, take 48-72 hours off to allow for full recovery. Then train in Zone 2 only (Easy or Steady) for up to two weeks. Include further recovery days if you need to during this period.
How much protein do triathletes need daily? ›
Triathletes and other endurance athletes participating in high-intensity, heavy training often need 0.7 to 0.9 gram of protein per pound of body weight daily, according to the Academy of Nutrition and Dietetics. This is equivalent to 112 to 144 grams of protein per day for a 160-pound triathlete.
How are triathletes so fit? ›Triathletes are legendary for having some of the best physiques in the fitness world. That is because cross-training shapes the body in complementary ways: running develops long, lean muscles; cycling builds strength and tones your lower body; and swimming increases your flexibility and sculpts your upper body.
How many hours do elite triathletes train? ›If you want to be at the front of the front of the pack (FFOP) you need to put in the time. There are likely no competitive professionals who are training less than 20 hours per week. Most are averaging WELL over that. Check out the Stravas of some pros to see what it takes to get under 8 hours in an Ironman.
How many months should you train for a triathlon? ›When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program could be sufficient.
How should I train in the off season track? ›Off Season Workouts
Increase weight slightly every other week and decrease reps to 4-6. Focus on accelerating quickly by using big, strong arms to drive you forward. Practice with blocks if possible, or from a 3 point start. Stay low and drive out of the start.
Taper duration
In practice, the 8 days at the lower end of the range would be a good starting point for tapering for sprint-distance triathlons. 10 days or so could be used as a rough guideline for Olympic distance tapering, and 14 days is standard practice for tapering for half or full distance Ironmans.
You can start triathlon much younger but unlike other sports, triathlon is a sport for more mature people since it is an endurance sport. Actually, triathletes are best at the sport when they are between 25 and 30 years old.
How many days a week should I run in the off season? ›The ideal foundation for your off-season should include several easy run days (2-4) plus a longer conversational run once per week. For example, if you normally run 5-6 days during your "in-season" cut back to 4-5 days of running and go with time based runs of 40-60 minutes most days and one run of 50-75 minutes.
How do you train for off season speed endurance? ›Off Season Speed Planning
A proper training plan should include weight training, plyometric jumps, medicine ball throws and running. Acceleration training, speed training, and resistance runs should be trained in conjunction with explosive movements such as weight training, plyometric jumps and medicine ball throws.
Heavy lifting should be the first third of your season and the entire pre-season! Every athlete, no matter what the event, should be lifting 2x a week. Lifting the day before a meet is necessary but only happens during the early meets that don't actually count for anything.
Should I wear short or long socks in a triathlon? ›
If you do triathlons, you'll be looking for a high compression sock. If you're mountain biking, you'll also prefer long socks to protect your feet and legs. Road cyclists have traditionally worn short socks.
How do you reduce transition time in a triathlon? ›- 1) Don't Take a Suitcase-Full of Gear into Transition. ...
- 2) Don't Eat or Drink in Transition, You Can Do that Later. ...
- 3) Race Someone Through Transition. ...
- 4) Lube up if You're Wearing a Wetsuit and Practice Taking It Off. ...
- 5) Leave Your Cycling Shoes OFF the Bike.
Just because you race triathlons or ride bikes doesn't mean you have to shave and conform to the general norms of the sport. Plenty of people who enjoy triathlon and take it seriously don't feel the need to remove their body hair to enjoy cycling. But it may be faster. Ultimately, the choice is up to you.