How to Train for Triathlon (with Pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

With constant effort, you can be able to accomplish things you never dreamed of doing. The triathlon community has very different people, but they all just go out and do it. Engagement in such a tough activity (what other sport includes a 90-minute "sprint"?) Develops a strong camaraderie and a sense of mutual support. With simple but correct preparation, you too can become a triathlete.

Steps

Part 1 of 5: Get the Equipment for Your Next Run

Step 1. Choose the type of race you want to participate in

For your first race, you should choose a Sprint triathlon. However, it is very difficult! When you go to register, ask how the race will take place; distances can vary significantly.

• Sprint: The shortest (albeit very tough) race includes 800 meters of swimming, 24 kilometers of cycling and 5 kilometers of running. Distances are not as fixed as those of longer triathlons which have established parameters.
• The Olympic Triathlon: it is the most common triathlon. It includes a distance of 1.5 kilometers swimming, 40 kilometers cycling and 10 kilometers running.
• The Half Ironman: Includes 1.93 kilometers of swimming, 90 kilometers of cycling and 21 kilometers of running.
• The Ironman Triathlon: Includes 3.9km swimming, 180km cycling and a 42.2km running marathon. This type of triathlon is probably the best known.

Step 2. Sign up

There are several websites and magazines that you can use to search for triathlons and sign up. In the United States, for example, you will find the following: TriFind.com, Active.com, RaceTwitch.com, LAVA Magazine, and Triathlete Magazine (magazines are an important resource for finding everything you can find interesting about triathlon).

Before registering for a race, you should inquire about the details, which are usually found on the race website. For example, is the route flat or full of ups and downs? Is the swimming part in a wavy ocean or a flat lake? If you are swimming for a while, choose a body of water that is easy to navigate. Some triathlons are off-road, and this may appeal to you more if you prefer to ride in the mountains rather than on the track or asphalt

Step 3. Get the right equipment

To be successful in a triathlon, you need decent equipment. You may decide to go running, biking and swimming in an old T-shirt and a pair of gym shorts, but it will only take 10 minutes and you will have to fight with your skin too. Do yourself a favor, and get the right equipment. You will need:

• Swimsuit, goggles and caps. If you swim in cold water, you should purchase a wetsuit, which will keep you warm even when the water temperature drops. Be careful though, as a wetsuit could restrict your movements. If you plan to wear one for the race, be sure to try it on first.
• A helmet of your size and a reliable bike. Road bikes, mountain bikes and hybrid bikes will do. A specific triathlon bike or a time trial bike is not strictly necessary; obviously if you have it, so much the better.

• Cycling training shorts. Worn without the underpants underneath, they will help limit pain (your legs will hurt enough, why add lower back pain and sore skin?).

  Cycling shoes and quick release pedals can come in handy, but you can do just fine without it too

• A bottle of water. She will be your best friend.
• A good pair of running shoes. Don't spend all your money on shoes, but go to your local sporting goods store and get a pair that fits you well. The shop assistants will insist on helping you and let them do it. They know what they are doing.

Part 2 of 5: Becoming a Triathlete

Step 1. Train for each part of the event

You will have to swim, pedal and run during the race. So every week, for training, you should be swimming, cycling and running. The simplest thing is to do each activity twice a week, reserving one day for rest.

Rest is imperative. The body needs time to recover. Not treating rest as a waste of time - far from it - is a smart way to train

Step 2. Learn how to build a good triathlon training program

There are many training stages that can help you achieve maximum triathlon success. You can use these stages to plan a workout that suits your fitness. This way you will train with the right intensity for your physical means. Anyone approaching triathlon for the first time should start from the Base stadium. Training stages include:

• The Base stage involves increasing distances and low intensity.
• The Development stage provides for maximum distance and average intensity.
• The Peak stage provides decreasing distance, and high intensity.
• The running stage provides decreasing distance and decreasing intensity to medium.

• The Discharge stage provides decreasing distance and decreasing intensity to low.

  There are pre- and post-race unloading phases, according to the program

Step 3. Plan your roadmap

Different types of triathlons require different training schedules and times. The timing also depends on your fitness and lifestyle (if, for example, you are very busy with work or have a family).

• Sprint distances require 4-6 weeks of training, while Olympic distances up to 3-6 months.
• If you are training for Ironman races, be sure to follow the training stages to ensure your safety. Training for these races can take anywhere from 6 months to a year.

Step 4. Train in sessions proportional to the race distance

Swimming often makes up 10-20% of a race, cycling 40-50%, and running 20-30%. When you train, consider it.

Also think about the type of race you need to do. What kind of water will you have to swim in? Will you have to pedal and run on the hills? In what kind of terrain? If you can train in conditions similar to those of the track, the race will hold far fewer surprises

Step 5. Schedule some "bricks" at least one month before the event you want to attend

A "brick" is a training in two disciplines, one after the other. The most important session is a 45 minute ride followed by a 15-20 minute run. This is to get you used to the changes in the muscle groups involved.

• Even if you can swim like a fish, run like you're running away from wolves, and pedal like there's no tomorrow, if you can't tackle these disciplines consecutively, you have no hope of a triathlon. Bricks will teach your body how to deal with these steps during the race.
• You can change the type of training according to the day of the week; you could dedicate one day to swimming, one to running, one to biking, one to stretching, one to resting, and two to "brick" sessions that combine types of exercise.

Step 6. Consider signing up for any swimming program to become more proficient in the water

Generally these programs accept swimmers of any skill level. The help of an experienced instructor will certainly not be a harm.

• Ask your swim coach where the training session would take place and if you will have open sea sections available. The pool is fine, but it's not the same as a sea or a lake.
• If possible, swim squarely in the pool and don't push yourself against the walls; you will not be able to rest every 25 meters when you are in the open sea.
• Becoming a good swimmer will help you in overall triathlon performance, but remember that the swimming portion is the shortest (and some argue the least significant) of the triathlon.

Step 7. Include trial triathlons in your training

You may spend a lot of time on individual sports, but you shouldn't run a triathlon for the first time in competition. You can work on transitions with trial triathlons.

It is a good idea to eat and drink while exercising. You can have a snack after swimming and before running. Stay hydrated and make sure you don't have a sugar drop during your workout

Step 8. Start with Sprint Races

This usually means swimming 700 meters, cycling around 24 kilometers and running 5 kilometers. You don't have to try to set a speed record, but use racing as an educational experience. You can use Sprint races as a starting point for longer distances (Olympic, half ironman and ironman), or decide to focus on Sprint races. However, you will have to compete to put together the various types of training.

Sprints are a good place to start. You can never start at the top rung of the ladder, so a shorter triathlon is a good start. It is also less risky to your health

Step 9. Train in the winter using a bicycle trainer

During the cold season you can do a lot of work over long distances, which will create a strong network of capillaries in the legs. They will be crucial in the summer, during the racing season.

As soon as you can, train outdoors. You will have to get used to the bicycle handlebars. Cycling outside is very different from cycling indoors

Part 3 of 5: Follow a Training Schedule

Step 1. Plan your training for weeks 1-3

In the first week you should start, establish a routine and become familiar with your equipment. Here is a simple program for your first few weeks, suitable for 12 weeks of training for an Olympic distance race:

• Monday: Rest
• Tuesday: Bicycle for 30 minutes

• Wednesday: Swim 750 meters

  Increase to 1000 meters from week 3

• Thursday: 30-minute ride
• Friday: Yoga for 30 minutes
• Saturday: 20km cycling and swimming (brick)
• Sunday: 5km running and swimming (brick)

Step 2. Increase the distances in weeks 4-7

Once you are comfortable with your workout routine, you should challenge yourself by gradually increasing the distance. Here is a sample program for weeks 4-7:

• Monday: Rest.

• Tuesday: Bicycle for 30 minutes

  Increase to 45 minutes in weeks 6 and 7

• Wednesday: Swim 1500 meters

  Increase to 2000 meters from week 7

• Thursday: 30-minute ride

• Friday: Yoga for 30 minutes

  Increase to 60 minutes in weeks 6 and 7

• Saturday: 30km cycling and swimming (brick)

  Increase to 40km in week 6 and 50km in week 7

• Sunday: 6.5km running and swimming (brick)

  Increase to 8km in weeks 6 and 7

Step 3. Focus on distance and speed in weeks 8-12

Now is the time to up the ante by trying to run, swim and cycle faster, while continuing to increase the distance. In the case of timed workouts, you will need to travel more distance. For distance training, you will need to finish faster. Here is an example schedule for weeks 8-12:

• Monday: Rest
• Tuesday: Bike for 60 minutes

• Wednesday: Swim for 2000 meters

  Increase to 2500 meters from week 10

• Thursday: 30-minute ride
• Friday: Yoga for 60 minutes
• Saturday: 55-70km cycling and swimming (brick)

• Sunday: 10km running and swimming (brick)

  Increase to 11.5km in week 6 and 13km in week 7

Step 4. Take a day off

Resting is good for your body, so even when you're in the most intense training phase, give yourself one day off a week to rest. It may be easier to always choose the same day of the week.

Step 5. Train in the unloading phase before a race

In the two weeks leading up to a competition, you should reduce the intensity of your training. This means continuing to train with less intensity And for shorter distances or times. For a two-week discharge, you should aim to reduce the volume of workouts by 20% in the first and by 25% in the second. You should rest completely the day before the race and avoid standing as much as possible.

Step 6. Listen to your body

When you train for such intense competition, you need to listen to what your body tells you. This will help you stay healthy and train safely.

• Check your heart rhythm. As you improve fitness, your resting heart rate should slow down. It should be slower in the morning when you wake up. Try calculating your heart rate for 10 seconds first thing every morning. Check it every day so you know your resting heart rate. If your heart rate is higher than normal, you may be sick or your body may not have recovered from the previous day's workout. If the frequency is too high, skip the workout for that day.
• Do not exercise if you have a fever or other symptoms such as chills or body aches.
• Look out for symptoms such as shortness of breath, fainting, dizziness, or chest pains. These symptoms can indicate heart problems. Stop exercising right away and see a doctor if you are worried.
• If you have been ill, be sure to return to training with patience and reasonable expectations until you have fully recovered.

Part 4 of 5: Incorporating Strength Training

Step 1. Include strength workouts in your training program

They are essential for preparing the body for triathlon, but are often overlooked. For an endurance race like triathlon, you will need to have powerful muscles as well as being able to cover great distances.

• Strength training is also important for preventing injuries.
• Work out for 15-20 minutes at least 1-2 times a week. Increase attendance by 10% for each week of the program. Reduce the intensity of strength training for one week every 3 weeks to allow your body time to recover.

Step 2. Ask a personal trainer for a physical assessment

A personal trainer can help you identify muscle groups in the body that need strengthening or are overdeveloped. It can also plan a training program tailored to your needs.

Step 3. Try circuit training

Circuit training is a series of short, intense exercises that work different muscle groups. It will help you improve strength and endurance.

• To improve muscle endurance, train by doing a higher number of reps with a lower weight. Start with 5-10 reps of each of the following exercises to work up to 20-30 reps when you are stronger: sit-ups, push-ups, squats, reverse lunges, side lunges, and planks. Repeat this circuit 10 times.
• To improve muscle strength, try lifting weights or using machines. Do 15 repetitions of the following exercises: bench presses, triceps dips, pull-ups, seated shoulder lifts with dumbbells, seated biceps curls with dumbbells, leg press, thigh flexor curls, lifts with calves and abs with stability ball. Repeat this circuit 2-6 times.

Step 4. Work on agility

You will need to be sure that you can work at maximum coordination when competing in a triathlon. This will help you move faster and with more force. Try agility exercises to improve speed and movement, such as step jumps, side touches, and high side knees.

Get an agility ladder for these exercises. This is a flat rope ladder that is grounded. You can make your own by drawing on the pavement with chalk or by placing twine or rope on the ground

Part 5 of 5: Adding More Calories to Your Diet

Step 1. Fill up

You're following pretty intense workouts - for anyone. It is absolutely imperative that you get enough fluids and energy (carbohydrates) to stay strong. Always, always, always carry a bottle of water with you, and eat enough.

• Calculate how many carbohydrates and liquids you need, then how many carbohydrates are in the foods and drinks you consume. You should be getting around 30-60 of carbohydrates per hour, depending on your size, age and gender. Talk to your doctor and explain your schedule; will be able to give you the appropriate information.
• Follow your diet carefully. You need whole grains, vegetables, fruits and lean meats. Stay away from processed foods! You will need to be especially careful not to lose more than 0.5 - 1 kg per week to maintain energy.

Step 2. Plan your post-workout meals

Otherwise, you will end up not getting an adequate dose of nutrients. People typically fall into two categories: those who don't want to eat anything after workouts and those who eat everything they see. Neither of them is the right strategy.

Make sure you are eating the right way at the end of your workout (plan what you will eat in advance to make things easier). Chocolate milk and peanut butter sandwiches are great options to hold out until dinner

Step 3. Lunch should be your main meal

If you work out in the afternoon or in the evening, the last thing to do would be to sit down to eat at 9pm and have to digest your meal while you sleep. Not only would it be harder to fall asleep, but body fat production would increase, as would weight.

• Have a larger meal for lunch and a lighter meal for dinner. The evening meal could consist of:

  • Legumes
  • Eggs and toast
  • Vegetable soup and croutons
  • Sushi and fruit smoothie

  

  Step 4. Stock up on snacks

  Do not let more than 4 hours go by without eating. You have become a calorie-burning machine, so you need (actually deserve) enough energy. This way you will also avoid overeating after training and keep your insulin levels under control.

  Schedule snacks so that you never go for more than four hours without eating or drinking. A suitable snack could include low-fat yogurt, a small handful of dried fruit, fruit smoothies, fruit salads, good quality bars, malt bread with ricotta and tomato

  

  Step 5. Don't overdo it with fats and carbohydrates

  You certainly need energy, but much of it you will get from nutrients. Make sure you're getting the right carbohydrates and fats - don't binge on white bread with butter.

  Calculate your calorie needs each day and make sure you take into account the calories burned through training

  

  Step 6. Stay hydrated

  Staying hydrated is a priority in all training programs. Aim to drink at least 8 glasses of water a day. Soft drinks don't matter! Some can, in fact, dehydrate you.

  Advice

  • Test the transitions from one discipline to another before your first competition. You need to be able to quickly switch between swimming and cycling, and then dismount the bike and store it, so you can quickly start the ride. These steps can be very complex if you have never tried them out before.
  • Look for two or three races in your area. Competitions help keep you focused on why you train. If you are only thinking about one race, that will put too much stress on it. There will always be a race that won't go well. If you plan more races in a season, you will be able to train with more serenity. After all, it's fun!
  • Practice swimming in open water and cycling through hairpin bends.
  • Challenge a friend to take a triathlon with you. This will help keep you motivated, and allow you to swim safely, as rule number 1 in swimming is "never swim alone".
  • Listen to your body. The last thing you want is to hurt yourself, and be forced to give up the race.
  • Always do some warm-up before workouts. After exercising, do some stretching. Many people try stretching without warming up, which damages the muscles. Many give up stretching when the muscles are warm. This hardens the muscles and damages them.
  • Remember that the purpose of triathlon is to have fun. So do it!
  • Look for triathlete groups in your area. You can try on the internet or in the most popular gyms.
  • Each sport has its own indications. For swimming, look for information on the technique called "Total Immersion". For cycling, look for a suitable bike. As for running, look for information on the technique called Pose Running.
  • Practice transitions between swimming and cycling and cycling and running. You will save a lot of time if you are proficient in these stages of running.

  Warnings

  • Hydration is essential. You have to drink in the cycling part, because you can't do it in the water and you should avoid it while running. Balance and moderation are key to avoiding dehydration or hyponatremia.
  • To cultivate endurance and strength, you need to strain your body carefully and then fully recover. Overdoing the effort or not spending enough time on recovery are typical beginner mistakes.
  • Do not start any fitness program without a doctor's permission.