Triathlon

Details: Published: 20 February 2025

A full triathlon (Ironman) is seen by many as the ultimate challenge. Three sports: 3.8km swimming, 180km cycling, and a marathon. How far in advance should you start training to complete your ultimate challenge, and how many hours per week should you train? For most athletes, it should be possible to train for a full triathlon within a year. Of course, it becomes easier if you already have experience in one of the sports and are reasonably fit. In this article, I explain what is needed to complete a full triathlon.

Last Updated: 21 February 2025

Starter’s guide: training for a triathlon — ©Shutterstock Digoarpi

Details: Published: 19 February 2025

Are you looking for a new challenge? Why not try a triathlon, a race that combines swimming, cycling, and running? Triathlons are welcoming and accessible, whether you're aiming for victory or just hoping to finish as a beginner. Because you need to train for three different disciplines, it is important to create a solid plan. In this article, you will find everything you need to know to make your triathlon training a success.

Last Updated: 21 February 2025

Can you train for a full triathlon in a year?

Carbohydrates are an important fuel for athletes — ©travellight shutterstock

Nowadays, you read and hear everywhere that low-carbohydrate diets are the best for losing weight, maintaining a healthy diet, and even improving sports performance. However, there is no scientific evidence for these claims. On the other hand, there is lots of scientific evidence that a high-carbohydrate diet is crucial for good sport performance, and low glycogen levels can even impair your sports performance. When exercise intensity increases, carbohydrates are the main fuel for athletes.

Fasted training can improve cyclists' performance — ©Shutterstock novak.elcic

Many elite athletes schedule training sessions without eating beforehand to optimise fat metabolism. In the past, this was referred to as fasted training, but nowadays, other strategies are also used to train with low carbohydrate reserves. The idea behind this approach is to force the muscles to burn fat for longer and at higher intensities, thereby preserving more carbohydrate reserves for the final stages of a ride or race. Elite athletes do this under professional supervision, but can all cyclists benefit from this strategy?

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Can you train for a full triathlon in a year?

Starter’s guide: training for a triathlon