Top 5 Tips for Triathlon Training

Top 5 Tips for Triathlon Training

Whichever distance you decide to take on, triathlons go swim/bike/run, and they’re one of the best tests of human performance around. Strength, endurance, skill and technique all get a look in during a triathlon. If you’re training for your first one, we’ve got five tips to help you make the most of your time in and out of the gym, pool, and on the bike.

What kinds of triathlon are there?
Triathlons range from the Super Sprint, to the Ironman:
● Super sprint triathlon: 400m/10km/2.5km.
● Sprint distance triathlon: 750m/20km/5km.
● Standard distance triathlon: 1500m/40km/10km.
● Middle distance triathlon: 2.5km/80km/20k.
● Long distance triathlon: 4km/120km/30km.
● Ironman distance triathlon: 3.8km/180km/42km.

Our advice is best suited for the lower and standard distance races.

Work strength as well as endurance
If you can’t keep up the pace, you’re going to have a pretty miserable race, so training endurance is key. But to be a completely well-­rounded athlete, it pays to train for strength as well.

In all three disciplines, having something extra in the tank to pull out some sprints mid­way or towards the end of a section can put you valuable places ahead. We recommend incorporating sprints into your training on the road, on the bike and in the pool.

If you have access to the sea for your swim, then train there. In the gym, incorporate movements such as clean and jerk and squat, to build explosiveness and raw strength.

Train movements in isolation
Let’s say you’re structuring training into four-­week segments. On week one focus on the swim, on week two focus on the bike, and on week three focus on the run. When week four rolls around, you can combine all three and hit up a trial run to gauge your progress.

Work your core
It might seem obvious, but having a solid core is going to help you to keep everything tight during the race. A weak core leads to back pain, sloppy technique, pain and lost places.

Try this super ­quick core blaster a couple of times a week:
60 hollow rocks
50 flutter kicks
40 sit ups
2 minute plank hold
40 sit ups
50 flutter kicks
60 hollow rocks

Work your weaknesses
If you’re a great swimmer but an average runner, the temptation is to go harder on your swim to make up for the run — don’t do this. The best triathletes are masters of all three disciplines. Don’t compromise by putting more stock into the area you’re better at. Work your weaknesses.

Get a good coach
Preferably someone with triathlon experience. As experienced as you may be in each area individually, a triathlon is a mammoth undertaking, and it can be difficult to keep track of exactly how you’re doing, and where you might need to put in some more work.

If you’re serious about tackling a triathlon, get a coach to devise a proper training plan for you, and stick to it.

No Post Tags

Amanda Ashman

Amanda Ashman

Writer and expert

Save Up to 60% Save Up to 60% Across the entire myvitamins range - SHOP NOW Across the entire myvitamins range - SHOP NOW