Training for a triathlon can be really exciting! A good program should build your endurance in each discipline—swimming, biking, and running—while also helping you work on transitions and injury prevention. Here’s a general outline for a training program, assuming you’re aiming for an Olympic Distance Triathlon (1.5 km swim, 40 km bike, 10 km run).
Sprint Triathlon
A sprint triathlon is a shorter version of a traditional triathlon and typically includes a 750-meter (0.47-mile) swim, a 20-kilometer (12.4-mile) bike ride, and a 5-kilometer (3.1-mile) run. Training for a sprint triathlon focuses on building endurance, speed, and the ability to transition between the three disciplines.
Here’s a general breakdown of how to approach sprint triathlon training:
1. Swim Training
- Focus: Technique and endurance
- Training Tips:
- Technique: Work on your form—keeping a streamlined body position, efficient breathing, and proper arm strokes are crucial. Consider hiring a coach or attending swim clinics to improve form.
- Endurance: Swim at least two to three times per week. Build up to continuous swims of 500-750 meters, as that will mimic the race distance.
- Speed: Do interval workouts. For example, swim 50-100 meters fast, then rest, repeating for 20-30 minutes.
- Open Water Practice: If possible, practice in open water, as it’s a different experience than pool swimming. It will help with navigation and adjusting to sighting while swimming.
2. Bike Training
- Focus: Leg strength, endurance, and bike handling
- Training Tips:
- Build Endurance: Aim for two to three bike rides per week. One should be a long ride (60-90 minutes) to build endurance. Another can focus on speed or interval work.
- Speed Work: Do interval training with efforts at 85-90% of your maximum heart rate, alternating between hard efforts and easy recovery periods.
- Hill Training: If you’ll encounter hills in the race, include hill intervals in your training to improve climbing strength.
- Brick Workouts: Do bike-to-run sessions (e.g., bike for 20 minutes, then immediately run for 10 minutes). This helps your body adapt to the transition from cycling to running.
3. Run Training
- Focus: Speed, endurance, and the mental challenge of running after biking
- Training Tips:
- Endurance Runs: Aim for one longer run per week that is 40-50 minutes at an easy pace.
- Speed Work: Incorporate intervals or tempo runs, where you run at a faster pace for 10-20 minutes, followed by easy recovery.
- Brick Runs: Practice running immediately after biking to get used to the heavy legs sensation. These can be 10-20 minutes after a bike ride.
- Transition Practice: Include some short transitions (e.g., 5-10 minutes of running) after biking to simulate race day.
4. Brick Workouts
- These are workouts where you do two disciplines back-to-back (bike-to-run or swim-to-bike). They help your body get used to the “transitions” in the race and can improve your overall pacing and strategy.
5. Strength Training
- Focus: Core strength, stability, and injury prevention
- Training Tips:
- Incorporate full-body strength training, focusing on the core and lower body, at least 2-3 times a week. A strong core helps with posture in the swim and bike, and strong legs help with endurance on the run.
- Bodyweight exercises (planks, squats, lunges) or light weights can be great for triathletes.
6. Transition Practice (T1 and T2)
- Practice quickly switching from the swim to the bike (T1) and the bike to the run (T2). This will help you minimize time lost in the transitions on race day. Practice your transitions in training by setting up a mock race environment (e.g., towel, helmet, running shoes).
7. Rest and Recovery
- Focus: Recovery to avoid burnout and injury
- Training Tips:
- Rest days are essential. Your body needs time to adapt to the training load, especially as you increase the intensity and volume.
- Active recovery (light swims or easy bike rides) can help to speed up the process.
8. Nutrition
- Nutrition plays a significant role in training and racing. For sprint distances, you won’t need to fuel as extensively as for longer races, but you should still focus on eating a balanced diet of carbs, protein, and fats.
- During long training sessions, you may want to practice with gels, sports drinks, or energy bars to see what works best for you.
9. Mental Preparation
- Visualize your race day. Picture yourself swimming calmly, cycling efficiently, and running strong.
- Work on pacing—know your limits and avoid going too hard early on, especially in the swim and bike portions, as that can impact your run.
Sample Week of Sprint Triathlon Training:
- Monday: Swim (technique-focused) + strength training
- Tuesday: Bike (intervals or hill work) + short run (brick workout)
- Wednesday: Run (speed work or tempo) + strength training
- Thursday: Swim (endurance or speed work)
- Friday: Bike (long ride) or rest day
- Saturday: Brick workout (bike-to-run) or long run
- Sunday: Rest or easy recovery swim
Race Week Tips:
- Tapering: In the week leading up to the race, reduce the volume of training by about 40-50% to allow your body to recover and perform optimally.
- Stay Hydrated and Rested: Make sure you’re getting enough sleep and drinking plenty of fluids.
- Prepare Your Gear: Lay out your race-day kit in advance, including your bike, helmet, shoes, race bib, and any nutrition you’ll need during the race.
This plan will vary depending on your current fitness level, but the focus should be on building a strong base in each discipline, practicing transitions, and gradually increasing intensity.
Olympic Triathlon
Sample 12-Week Training Plan
Weekly Structure (Beginners)
You’ll typically train 5-6 days a week, with one or two rest days. A balanced plan will include the three disciplines with a mix of long endurance workouts, speed sessions, and brick training (bike-to-run) to simulate race conditions.
Day 1: Swim + Run
- Swim: 45 minutes to 1 hour, focusing on technique and endurance. Include drills like catch-up drill, 3-5 sets of 200m intervals, and warm-up/cool-down.
- Run: 30–40 minutes easy run or a tempo run (at a pace you could sustain for a longer period, but still challenging).
Day 2: Bike (Intervals)
- Bike: 45–60 minutes. Focus on interval training (e.g., 5 x 3 minutes hard cycling, 2 minutes easy recovery). This builds power and stamina on the bike.
Day 3: Run (Long)
- Run: 45-60 minutes at a steady pace. Aim for an easy, conversational run, gradually increasing your long runs each week.
Day 4: Swim (Speed Work) + Strength
- Swim: 30–45 minutes, focusing on speed work. Do intervals of 50–100m fast swimming, with rest in between.
- Strength Training: 30 minutes of functional strength exercises (core, legs, and upper body). This helps with endurance and injury prevention.
Day 5: Bike (Long Endurance)
- Bike: 60–90 minutes at a steady, moderate pace. Focus on building endurance. Gradually increase your long rides as you progress.
Day 6: Brick Workout (Bike-to-Run)
- Bike: 45 minutes to 1 hour at a moderate pace.
- Run: Immediately after biking, go for a 20–30-minute run at a moderate pace. This helps your body adapt to the transition from cycling to running (which is often the hardest part of triathlon).
Day 7: Rest or Active Recovery
- Rest Day: Take the day off to recover, or do a light activity like walking, yoga, or stretching.
Key Focus Areas:
- Swimming: Focus on technique, especially if you’re new to swimming. Consider drills to improve your stroke and breathing. Swimming can be the trickiest for many triathletes, so try to practice in open water if you can, to simulate race conditions.
- Cycling: Build your endurance and strength. Include interval sessions to build power and speed. Ensure you practice handling the bike, especially on hills or in wind.
- Running: Since you’ll be running after cycling (which fatigues your legs), do brick workouts to simulate race conditions. Focus on your pacing and make sure you have a solid long-run base.
- Transitions (T1 & T2): Practice your transitions between the swim-to-bike and bike-to-run. The faster you can transition, the more energy you’ll save for the actual race. Try to make these transitions as seamless as possible.
- Recovery & Nutrition: Proper recovery and fueling are crucial. Make sure you’re eating a balanced diet, staying hydrated, and getting enough rest. On long workout days, experiment with energy gels, bars, or hydration strategies to see what works best for you during the race.
Weekly Mileage/Hours Overview
- Swimming: 2–3 sessions per week, totaling 2–4 hours.
- Cycling: 2–3 sessions per week, totaling 3–5 hours.
- Running: 2–3 sessions per week, totaling 2–4 hours.
Optional Add-Ons for Advanced Athletes:
- Open Water Practice: If your race will be in open water, get some practice in.
- Mental Training: Visualize your race, work on pacing strategies, and mentally rehearse transitions.
- Taper: In the final 2-3 weeks before race day, reduce the intensity and volume of your training (called a taper), so you arrive at the start line fresh and ready to race.
Half Ironman
Half Ironman (also known as an 70.3 triathlon) is a step up from a sprint triathlon, requiring a more structured and intensive training approach due to the longer distances. A Half Ironman consists of:
- 1.9 km (1.2 miles) swim
- 90 km (56 miles) bike
- 21.1 km (13.1 miles) run
For most athletes, it’s a challenge that can take anywhere from 4.5 to 8 hours to complete, depending on fitness levels and race conditions. Here’s a comprehensive guide to help you train for a Half Ironman:
1. Swim Training (1.9 km)
- Focus: Endurance, technique, pacing
- Training Tips:
- Technique: Since swimming is often the most technical of the three disciplines, spend time focusing on form. Improving your stroke efficiency can save you energy for the bike and run. Consider getting a coach or attending swim clinics.
- Endurance: Build up to swimming 2-3 km in open water or the pool (gradually increasing). You should aim to swim for 45 minutes to 1 hour at a steady pace.
- Speed Work: Include interval sessions. For example, swim 200-400 meters at a faster pace with rest intervals.
- Open Water Practice: Aim to practice in open water as much as possible. It’s important to get used to conditions like sighting, cold water, waves, and the psychological challenge of swimming in a group.
- Breathing: Focus on bilateral breathing (breathing on both sides) to help balance your stroke and avoid tiring out one side.
2. Bike Training (90 km)
- Focus: Endurance, strength, speed, bike handling, nutrition
- Training Tips:
- Long Rides: Gradually build your long ride up to 90 km (or close to it). Most people don’t need to bike the full distance in training, but you should aim for 2-3 rides a week, with one long ride that’s 60-80% of race distance.
- Intervals & Hill Work: To develop strength and power, include interval training with efforts at race pace or slightly faster. Add hill climbs into your training to build leg strength, especially if your race has hills.
- Brick Workouts: Bike-to-run workouts are crucial to prepare for the race. Start with a 30-45 minute bike ride, followed by a 15-20 minute run. This helps your body get used to transitioning from bike to run and adapts to the “heavy legs” feeling.
- Bike Fit: A good bike fit is essential to prevent injuries and maximize performance, especially for longer rides. If you’re planning to race on a triathlon bike, getting a professional fitting is worth it.
- Nutrition: Experiment with nutrition during long bike rides. You’ll need to practice fueling with gels, bars, or drinks, and understand your digestive system’s response to different sources of energy.
3. Run Training (21.1 km)
- Focus: Endurance, pacing, mental toughness
- Training Tips:
- Long Runs: Build up to running 18-21 km in training, but you don’t need to do the full distance every week. Most plans suggest 1 long run (60-90 minutes) per week, and you’ll gradually increase the distance to 18-20 km.
- Intervals & Tempo Runs: Run 1-2 sessions per week at a tempo or interval pace. Tempo runs should be at or just below race pace, and intervals should be faster than race pace to build speed.
- Brick Runs: After longer bike sessions, always finish with a short run. This teaches your body to get used to running on tired legs.
- Pacing: The run in a Half Ironman can be challenging, especially after the bike. Practice pacing your runs so you don’t burn out early. Many athletes aim for a pace that’s about 10-15% slower than their standalone half marathon pace.
- Mental Training: Practice fueling and hydration strategies for running in fatigue. Running after biking can be mentally tough, so visualization and strategies to stay calm and focused are helpful.
4. Strength and Core Training
- Focus: Injury prevention, endurance, and strength
- Training Tips:
- Core Work: Triathletes need strong core muscles to maintain good posture throughout the race, especially during the bike and run portions. Planks, Russian twists, leg raises, and other core exercises should be incorporated 2-3 times per week.
- Leg Strength: Include lunges, squats, and deadlifts in your strength routine. Strong legs help in both the bike and run segments.
- Flexibility: Stretching, yoga, or foam rolling can aid recovery and improve flexibility.
5. Tapering (Last 2-3 Weeks Before Race)
- Focus: Reducing volume to allow your body to recover fully before race day.
- Tapering Tips:
- Gradually reduce your training volume (by about 40-60%) in the 2-3 weeks leading up to the race.
- Focus on maintaining intensity, but reduce the duration of your workouts.
- Aim to keep your energy levels high and allow muscles to fully recover.
- Ensure you’re still practicing race-day nutrition and hydration during the taper.
6. Transition Training (T1 and T2)
- Focus: Efficiency in transitions between swim-to-bike (T1) and bike-to-run (T2)
- Training Tips:
- Practice Transitions: Time yourself on how quickly you can transition from swim-to-bike and bike-to-run in training.
- Simplify Gear: Make sure your gear is organized and easy to access. Have a plan for what goes in your transition area (bike shoes, helmet, sunglasses, race belt, gels, etc.).
- Run Off the Bike: Practice transitioning from bike to run. It’s important to understand how your legs feel immediately after cycling.
7. Weekly Training Plan Example
Here’s what a typical week might look like for someone in the middle of a Half Ironman training plan:
- Monday: Swim (technique or endurance) + strength training
- Tuesday: Bike (intervals or hill work) + short run (brick workout)
- Wednesday: Run (speed work or tempo) + strength training
- Thursday: Swim (endurance set) + short recovery ride (45-60 minutes)
- Friday: Long bike ride (90-120 minutes) or brick workout (bike-to-run)
- Saturday: Long run (up to 2 hours) or a shorter recovery bike ride
- Sunday: Rest or active recovery (easy swim or short jog)
8. Race Week Tips
- Nutrition & Hydration: Focus on carb-loading the 2-3 days before the race (without overdoing it). Stay hydrated but avoid overloading on fluids the day before.
- Rest & Sleep: Ensure you get enough sleep leading up to race day to ensure your body is fully rested.
- Prepare Your Gear: Organize your gear the night before. Make sure your bike is in working order, and that you have all your race essentials (race belt, gels, nutrition, wetsuit, etc.).
Key Takeaways:
- Gradual Progression: Training for a Half Ironman is a marathon, not a sprint. It requires building up endurance over weeks and months.
- Consistency is Key: Regular training in all three disciplines, along with proper recovery, is essential.
- Listen to Your Body: Half Ironman training can be taxing, so be sure to take rest days and adjust intensity if you feel overtrained.