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.
Choose a triathlon to participate In
Your triathlon journey begins with selecting an event. Triathlons come in various formats, including sprint, Olympic distance, half-iron, and full-iron distances. Each has its own challenges and requires specific training and preparation. Depending on the distance you aim to complete and your level of experience, you can determine how much time you need to train. You cannot expect to finish a full iron-distance triathlon with just a few weeks of training, whereas completing a sprint triathlon with a few weeks of preparation is more feasible.
| Race | Swimming | Cycling | Running |
|---|---|---|---|
| Sprint Triathlon | 750m | 20km | 5km |
| Olympic Distance | 1500m | 40km | 10km |
| Half-Iron Triathlon | 1900m | 90km | 21.1km |
| Full-Iron Triathlon | 3800m | 180km | 42.2km |
When choosing a triathlon, it is important to consider the course. The swim portion may take place in a pool, lake, canal, or even the open sea. The cycling and running routes may be flat or include challenging climbs. Many triathletes focus particularly on the swim segment. If you are not a confident swimmer, an open-water sea swim can be very challenging. If you are just starting with swimming, a pool-based triathlon is the best option.
A full iron-distance triathlon should ideally be planned a year or more in advance, depending primarily on your swimming skills. If you take nearly a minute to complete one length using breaststroke, you will need to make significant improvements before tackling the swim portion of a full triathlon. It is advisable to complete some shorter triathlons first before attempting a full-distance event. Consult an experienced triathlon coach to determine the best approach for you.
How should you train for a triathlon?
Beginner triathletes should start with a front crawl swimming course. To complete a triathlon within the time limits, you must maintain a certain swimming speed. Many triathletes can enhance their overall performance by improving their swimming technique. While swimming may not be the most crucial discipline, it can drain a lot of energy if not done efficiently.
The amount of training required depends on your goals. Beginners should ideally start with two swim sessions, two cycling sessions, two running sessions, and one rest day per week. More experienced triathletes may opt for two training sessions per day. Completing a full iron-distance triathlon is achievable with an average of 8-12 training hours per week. The key is to integrate your training into your lifestyle, balancing it with work, studies, and family life. If you are aiming for a fast time or a high ranking, you will likely need to train more hours per week.
Effective training methods for triathlon preparation
The triathlon training guidance I provide helps you build a strong swimming, running, and cycling foundation. Once this base is established, you will progress to more specific training with intensive interval workouts to further enhance your fitness.
Swimming:
As your fitness improves, so will your swimming technique. Adding interval training to your swim sessions is beneficial, but focusing on technique is even more important. Many swimmers become less efficient when trying to swim faster, expending significantly more energy for minimal gains. It is better to leave paddles and pull buoys aside and use short swim fins for technique drills.
Don’t forget to incorporate an intensive leg-focused set into your swim training. Strengthening your legs will help you maintain a steady, relaxed kick during the triathlon, improving your body position and efficiency in the water. To develop a better feel for the water, it is also beneficial to include other strokes in your training, such as breaststroke or backstroke, which can enhance your overall swimming skills and help you refine your front crawl technique.
Cycling:
The cycling leg is the longest segment of a triathlon. If you are preparing for a full iron-distance race, a strong endurance base is essential. Endurance rides should be the priority at the start of your training. Many athletes train at too high an intensity during endurance rides, which limits their aerobic development. A short 90-minute ride can be an endurance session if the intensity remains low enough. However, incorporating occasional long rides is crucial, especially if you are training for a full-distance triathlon. You should complete the race distance on the bike at least a few times before your event.
Interval training is key to further improving your cycling performance. Many triathletes now use power meters for structured training. To enhance your triathlon cycling performance, you should aim to improve your Functional Threshold Power (FTP). Intervals at different intensities, such as tempo, sweet spot, threshold, and VO2 max, are ideal for this purpose. Strength training on the bike, such as low-cadence, high-resistance intervals, can also help build power.
Running:
Running must be introduced gradually to avoid injury, as it is the most injury-prone discipline in triathlon. To maximise your training time, it is essential to remain as injury-free as possible. If you aim to run longer distances, you should gradually increase your weekly mileage. Ideally, you should complete at least one marathon-distance training run before attempting a full iron-distance triathlon.
Many runners struggle to keep their heart rate under control. While running heart rate zones are naturally higher than cycling zones, maintaining a low heart rate during endurance runs is essential. By running at a very easy pace—sometimes even jogging for beginners—you will build a stronger aerobic base, allowing you to run faster at the same heart rate over time.
Brick sessions
In a triathlon, you transition from one discipline to another, which requires specific training. Not only do you need to practise changing clothes and shoes efficiently, but switching from one sport to another also presents a physical challenge. Regular brick sessions, particularly bike-to-run transitions, are essential for triathlon training.
Get guidance on your way to your triathlon
It all seems very simple: cycling a few times a week, some swimming and running, and you're ready for your triathlon. However, it's much more challenging than you might think, and having someone to guide you can make a big difference. Triathlon coaching is much more than just a training plan – you receive feedback on your sessions, motivation, and adjustments where necessary. Creating a training schedule for yourself can be difficult, as you may constantly worry about whether you're doing the right thing. Are you making your sessions too tough because you love a challenge, or too easy because you're afraid of injuries and overtraining? A coach knows exactly what is best for you.
A fitness test can help determine your training zones
For many events, you must provide a sports medical certificate before the race. Every triathlete can benefit from a fitness test or sports medical examination. If a fitness test is conducted instead of a VO2 max test, you can still use the results to set your training zones. The main difference between the two tests lies in the protocol. A fitness test lasts longer, meaning the results are closer to your actual heart rate or power levels during training. It's a good idea to check the details before booking a test. It doesn’t matter whether you choose a cycling or running test – the zones can always be adjusted accordingly.
Time management tips for triathlon training
Plan your training sessions carefully: One of the keys to effective time management during triathlon training is having a well-structured plan. Create a weekly training schedule that includes all your sessions. Try to fit in training at times that suit your daily routine. For example, do a short run in the morning or go for a swim early in the day.
Combine training with other commitments: During your triathlon preparation, it can be challenging to find enough time for training alongside work, studies, family, and other obligations. Consider integrating your training into your daily routine. For instance, cycle to work or university, or fit in a run during your lunch break. This allows you to make better use of your time and reduces the need to juggle your schedule. Remember to stay flexible and adjust your plan when necessary. A well-organised approach can help you balance training with other commitments during your triathlon preparation.
