Getting Started with Triathlon Training
by The Next Race
Triathlon combines swimming, cycling, and running into one challenging event. Whether you're targeting a sprint distance or an Ironman, proper training is essential for success.
Understanding Triathlon Distances
Triathlons come in various distances:
- Sprint: 750m swim, 20km bike, 5km run
- Olympic: 1.5km swim, 40km bike, 10km run
- Half Ironman (70.3): 1.9km swim, 90km bike, 21.1km run
- Ironman (140.6): 3.8km swim, 180km bike, 42.2km run
The Three Disciplines
Swimming
Swimming is often the most challenging discipline for beginners. Focus on:
- Technique: Proper form is more important than speed
- Consistency: Regular pool sessions build efficiency
- Open water practice: If your race is open water, practice in similar conditions
Cycling
Cycling builds endurance and leg strength:
- Base miles: Build aerobic fitness with long, steady rides
- Hills: Include hill work to build strength
- Brick workouts: Practice bike-to-run transitions
Running
Running is typically the final discipline:
- Off the bike: Practice running after cycling
- Pace control: Learn to pace yourself after the bike leg
- Form: Maintain good running form when fatigued
Structuring Your Training Week
A balanced triathlon training week might look like:
- Monday: Rest or easy recovery
- Tuesday: Swim + Bike
- Wednesday: Run (speed work)
- Thursday: Swim + Run
- Friday: Bike (long ride)
- Saturday: Swim + Bike + Run (brick workout)
- Sunday: Long run
Key Workouts
Brick Workouts
Brick workouts combine two disciplines back-to-back, most commonly bike-to-run. These are essential for race preparation.
Long Sessions
Each discipline needs a weekly long session:
- Long swim: 1.5-2x your race distance
- Long bike: Build to race distance or longer
- Long run: Build to race distance
Speed Work
Include interval training in each discipline:
- Swim: 100-400m intervals
- Bike: 5-10 minute intervals
- Run: 400m-1 mile intervals
Transition Practice
Transitions are the "fourth discipline" of triathlon. Practice:
- T1 (Swim to Bike): Wetsuit removal, gear setup
- T2 (Bike to Run): Shoe changes, gear organization
- Efficiency: Minimize time in transition areas
Nutrition and Hydration
Triathlon training increases nutritional needs:
- During training: Fuel long sessions with carbohydrates
- Recovery: Protein and carbs within 30 minutes post-workout
- Race day: Practice your nutrition strategy in training
- Hydration: Maintain fluid balance, especially in longer events
Equipment Essentials
Swimming
- Wetsuit (for open water)
- Goggles
- Swim cap
Cycling
- Road or triathlon bike
- Helmet (mandatory)
- Cycling shoes and pedals
- Water bottles and nutrition
Running
- Running shoes
- Race belt for number
- Comfortable clothing
Common Beginner Mistakes
- Neglecting one discipline: Balance all three sports
- Too much too soon: Build volume gradually
- Skipping brick workouts: These are race-specific
- Poor pacing: Start conservatively in races
- Inadequate nutrition: Practice your race day nutrition
Using The Next Race for Triathlon Training
The Next Race makes it easy to manage multi-sport training:
- Create separate workouts for each discipline
- Schedule brick workouts by placing workouts back-to-back
- Track volume across all three sports
- Plan your race with a countdown to race day
- Analyze performance across disciplines
Building Your First Plan
Start with these guidelines:
- Beginner: 8-12 weeks for sprint distance
- Intermediate: 12-16 weeks for Olympic distance
- Advanced: 16-24 weeks for half or full Ironman
Focus on consistency over intensity, especially when starting out.
Conclusion
Triathlon training is challenging but rewarding. With proper planning, consistent training, and attention to all three disciplines, you can successfully complete your first triathlon.
Ready to start your triathlon journey? Create your training plan with The Next Race and begin your path to the finish line.