8 – Triathlon

Participating in a triathlon is an exhilarating yet demanding experience, and the running portion often serves as the ultimate test of both physical and mental endurance. After enduring the swim and bike segments, stepping onto the running course is a defining moment in every athlete’s journey. The transition from cycling to running can feel like a shock to the legs, as they adjust to a completely different motion and rhythm. The first few strides may feel heavy, but with determination and focus, the body eventually finds its pace. Running in a triathlon is not just about speed; it’s about resilience and strategy. The course can vary from flat terrain to hilly trails, pushing athletes to dig deep into their reserves. Fueling and hydration play a critical role during this phase, as energy levels can deplete rapidly after the prior disciplines.

What makes triathlon running truly unique is the mental battle it entails. The combination of fatigue, environmental factors, and the sight of other competitors can challenge even the most seasoned athletes. Crowd support often becomes a beacon of motivation, with cheering spectators and encouraging volunteers lining the course to boost your spirits. Every athlete has moments of doubt, but crossing the finish line is a transformative experience that makes the struggle worthwhile. Beyond the physical exhaustion, there’s an immense sense of accomplishment, knowing that you’ve overcome not just the physical challenges but also the mental hurdles. For many triathletes, the running stage encapsulates the essence of the sport: grit, perseverance, and the unyielding desire to push past personal limits. triathlon is a multi-sport race that involves three continuous disciplines: swimming, cycling, and running, done in that specific order. It’s known for being a test of endurance and versatility, as athletes have to transition quickly between each sport.

There are different types of triathlons depending on the race distances. The most common ones include:

• Sprint Triathlon: Shortest distance, usually around 750m swimming, 20km cycling, and 5km running.
• Olympic Triathlon: Also called the Standard Distance, this typically includes 1.5km swimming, 40km cycling, and 10km running.
• Half Ironman (70.3): A longer format with 1.9km swimming, 90km cycling, and 21.1km running.
• Ironman: The longest, consisting of a 3.8km swim, 180km bike ride, and a marathon-length 42.2km run.

Triathlons require a combination of endurance, speed, and strategy to pace yourself through all three sports and the transitions between them. It’s a pretty intense but rewarding challenge for athletes! Have you ever thought about trying one, or are you just curious about it?

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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