Triathlon Training

Want to improve? Triathlon training is all about focus and working out the right way, rather than just jumping in for a bit of cycling, a swim once a week and a jog round the block! Look at our exercises and fitness guides.

Some basic tips when planning your training sessions
 

  • Specificity :

    Ensure that all your training is specific to the event you are training for, don't run mile after mile for a sprint triathlon, ensure that each session has an aim, i.e. endurance run / speed track session.
     
  • Progression :

    The body is a marvelous piece of engineering design, as you train it becomes stronger. However if you maintain the same training level, your body will maintain the same level of improvement. In simple terms, avoid allowing your body to become use to its workouts.
     
  • Overload :

    This must be done carefully, to avoid causing stress on any of your body systems. Listen to your body, if it feels tired let it rest, remember fit bodies are not built in the gym, they are built whilst resting. (This is my excuse for sleeping every afternoon, and I'm sticking to it).
     
  • Reversibility :

    Keep your training regular, if you stop for two weeks, then a lot of the previous work will be lost, make time for training, but avoid letting it take over your life, triathlete's have a high divorce level.
     
  • Tedium :

    One of the reasons a lot of good triathlete's come from a different sporting background. Keep your training interesting and varied to keep motivation high. Train with new partners, do different runs i.e. track sessions, hill sprints, fartleg, off road, sand dunes, treadmill - try spin classes anything that will keep your mind and body working.

The Swim :

For complete beginners there are sprint distances races which are held in swimming pools with the swim normally being 400 meters, this would be a good start, especially if you have a poor swimming background.

If your swimming is your weakest discipline, then the more time you can spend in the pool, then the greater your confidence will become in achieving your goal. Swimming requires little equipment, a swimsuit, goggles, swim cap and a pool. The swimming pool is the most important item, as it is here that you can study how others swim and hopefully ask for advice from either coaches or strong swimmers after they have finished their workouts.

To improve your strength for the swim use the weight training program for swimmers once per week, combined with the following sessions ideally twice per week.

Beginners Swimming Drills :

WARM UP 150m

EASY SWIM TO GET USE TO THE WATER

LEG KICK - 4 X 25 M

USE A FLOAT (IN FRONT) FRONT CRAWL LEG KICK

DISTANCE 2 X 200

AIM TO WORK ON YOUR BREATHING @ STEADY PACE

DRILLS 6 X 25

CONCENTRATE ON HAND ENTRY AND LEG KICK

SPRINT 4 X 25

WORK TO INCREASE YOUR SPEED FRONT CRAWL ONLY

COOL DOWN 100m

EASY SWIM - FOCUS ON YOUR BREATHING


Check out the next page for our intermediate and advanced swim drills :

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