How to Train for a Triathlon

Triathlon
races are mentally and physically challenging, but with the drive to properly
train, your body can be sufficiently prepped to perform well in a matter of
weeks.

To
compete in a triathlon, you’ve got to be in peak condition for cycling, running
and swimming.

If
your exercise has been inconsistent, it’s best to give yourself roughly 12 weeks
to get in shape for the race. During this time, the focus of your workouts should be
to improve your endurance, integrating combination workouts to prepare for the
race’s mixture of physical activities.

It’s
important to remember that triathletes need to conserve their energy for subsequent
legs of the race, so their workouts shouldn’t be the same as athletes
exclusively conditioning for cycling, running or swimming.

While
you shouldn’t allow yourself to get bogged down doing the same workouts as you
train, you can take advantage of developing strengths beneficial to multiple
parts of the race.

In
preparation for your triathlon, develop specific conditioning and increase your
performance in each of the areas of a triathlon.

Conditioning for Cycling

With
cycling, work on developing a cadence to your pedaling during your workouts.
Once you get more comfortable in a rhythm that works for you, your cycling
movements will develop instinctively, propelling you toward greater success.

Practice
in varying terrains with different gears to acclimate your body to numerous
conditions. During your rides, be sure to also rehearse shifting gears,
starting, stopping, turning and even drinking from your water bottle in the
midst of cycling.

Develop
a consistent cycling workout
strategy,
planning for two to three sessions on your bike each week while gradually
building up your endurance so you can comfortably ride between 15 and 20 miles
at once.

Conditioning for Running

One
of the most difficult sections of a triathlon to tackle is the transition from
cycling to running.

To
account for this and prepare yourself, introduce combination workouts — also
known as brick workouts — into your training. These sessions force you to
complete your cycling and running workouts back-to-back.

Similar
to cycling, for your running workouts, establish a stride cadence to settle
into a relaxed, steady rhythm. Lean slightly forward and ease your hands,
allowing your arms to comfortably swing.

Plan
to run two to three times per week while training, with one of those runs
following your longest bike ride as part of your brick workout. You can train
to build on your speed with sprints, but only do so once you can complete at
least three miles.

Conditioning for Swimming

Even
if you consider yourself a good swimmer, you’ll likely have to adjust your
techniques to more adequately suit swimming in a triathlon, as the skills
necessary for excellence differ
from those you’d use in a regular pool.

For
triathletes, swimming outside in a generally uncontrolled environment poses a
more considerable challenge, as they could encounter choppy waters and
currents. In these conditions, triathletes tend to rely on the freestyle stroke
to propel them through open waters.

Experienced
swimmers who trained in pools are probably used to breathing close to the
surface, but in a triathlon, this would give you a mouthful of water. Instead,
triathletes need to develop a high-profile style of breathing where they don’t
come up for air too close to the surface.

As
for kicking, bearing in mind the cycling and running portions ahead,
triathletes should conserve their stamina and aim to kick less frequently than
swimmers would in a pool. Balancing and body position likewise play a huge role
in sustaining energy, since your body needs to exert more effort to correct
itself whenever it’s off balance.

Exercise Properly and Work on Crossover Benefits

Every
stage in a triathlon requires a shared skillset. Whether you’re conditioning
for cycling, running or swimming, you’re improving your aptitude to handle
other legs of the race through transferable training. If there are particular
areas you may be weaker in, strengthen your ability to manage them by making
the most out of crossover benefits during your workouts.

With
proper discipline and thorough training, it won’t take long for you to become a
successful triathlete and thrive while competing.