A triathlon is a very different event as put simply it’s actually not one event at all, and is instead three separate ‘mini’ events. Specifically these events are swimming, cycling and running; performed in that order and with no break in between. This really tests an athletes endurance and versatility, ensuring that they are not only capable of performing in three very different contexts, but that they can swap quickly and efficiently between them. All this then requires a different type of training, and the triathlon training program outlined below will help you to excel in every event and in the all important transition points in between.

The following triathlon training program is designed for the endurance versions of the triathlon such as the ‘Iron Man’ triathlon which takes place over long distances. To apply it to the shorter ‘sprint’ distances, simply shorten the length of time spent on each event and try using interval training to vary the speeds of your cardio workouts – this way you will be training your explosive speed and sprinting potential as well as your endurance.

Weeks 1 – 3

These will consist of basic fitness and strength. Use any form of regular CV for forty minutes at a time 3 days a week and use two days of basic strength training, focussing on the lats, traps, biceps, shoulders, pecs and triceps as well as all of the legs.

Weeks 4 – 10

Over this period you will be training for the triathlon itself and you will use a ‘split’ as in bodybuilding to focus on the three main events. This will look like so:

Monday: Swimming

Tuesday: Off

Wednesday: Cycling

Thursday: Running

Friday: Off

Saturday: All three (using either the facilities at the gym, or by cycling and running to a swimming pool).

Sunday: Off

As you repeat this process you should build up your distances and exert yourself for longer until you reach the distances you’ll be travelling for the competition. You may need to get some kind of device to measure your distance and time.

Weeks 10 – 15

Now just do your ‘all three’ day three times in a week. Focus on shaving seconds off of your time and achieving it as easily as you can. This way when it comes to the actual competition you will have done it multiple times before.

Weeks 16

The week before the event take time off to let your body recover so that you are fully rested going into the competition. You are now a tri-athlete. Good luck!

This triathlon training program will obviously also benefit from a healthy diet, high in protein to recover your muscle and with adequate carbohydrates to fuel your training.

Mack LeMouse

Copyrighted material; do not reprint without permission.

 

View all articles by Mack LeMouse