In 12 weeks you can condition your tendons, ligaments and endurance so you can enjoy your race. The sense of achievement is amazing, and It’s inspired me to train for my second this September in the Shropshire Triathlon Middle Distance. Make the most of each session, pull in all the resources and learning from the … Triathlon training schedule Your schedule will dictate how much time you can devote to training. Cycling shorts for training. Your schedule will dictate how much time you can devote to training. This equipment doesn't have to be expensive and it can be borrowed to save money. Your longest workout, a bike ride, only needs to be between one and a half to two hours. There's no better time than now, so get going. Workout No. The better you glide through the water, the more energy you’ll save for the other two events. Triathlon Training: How to Get Started Training for a Triathlon. There are free training plans and beginner's guides for all skill levels. A sprint distance triathlon, for example, starts with a half-mile swim, followed by a 12-mile bike and a 3-mile run. Make two more of the workouts run-to-bike combination workouts to build endurance and minimize injury risk. My Time to Tri. This can be a road bike, a mountain bike or a hybrid. READ THIS NEXT: Nutrition Tips for Your First Triathlon. Each week, increase the time spent at race pace until you’re able to run the entire race distance at that pace.eval(ez_write_tag([[300,250],'mensjournal_com-leader-2','ezslot_7',128,'0','0'])); In addition to training the different legs of the race, Cardona recommends strength training twice per week on swim days, which are easiest on the body. “Otherwise your heart rate will go up, you’ll panic, and you won’t perform as well.” The first time you head out, stay in the water for about 10 to 15 minutes at a time and be sure to swim along the shore in case you become fatigued. All rights reserved. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Also include 30-secent accelerations. Training for a triathlon can be demanding on your body, so it is important to make sure you have a well-balanced diet. eval(ez_write_tag([[300,250],'mensjournal_com-medrectangle-4','ezslot_3',167,'0','0']));But we’re here tell you that it’s time set aside your fear of the mighty tri. Head out for a long ride—between 60 and 90 minutes. For many, hearing the word triathlon brings to mind images of the iconic, Ironman World Championship in Kona, Hawaii. Because triathlon involves three sports, you need to train for each one at specific days of the week. You might split the disciplines up into one or two segments. From marketing exposure to actionable data With many of us still social distancing, we want to make sure you can find activities that suit your needs. Cool down with an easy 15-minute run. Here's how to train for a triathlon when starting from scratch: You do need some basic equipment for your first triathlon. “Your legs will be kind of numb and wobbly,” Cardona says. Do a run that includes speed work or hill repeats to increase strength and improve technique. Break your training up by skill; focus on a different element of the race each day of the week. Don’t worry if you can’t complete the distance … Sign In. Training for a triathlon is easier than you might think--even if you currently have zero fitness. Please see your Privacy Rights for how your information is used. Much like the training we’ve mentioned previously, you’ll want to aim to swim, bike, and run on alternating days. It’s a slightly different sensation compared to just starting a run, and it makes a real difference on race day” says Cardona. It is typical training procedure before a triathlete … To do hill repeats, warm up with an easy 15-minute run, then go to a small hill—you want a long but gradual incline. Since you’re looking to build strength, not bulk, and you don’t want to overtax the body, Cardona suggests doing three sets of 10 reps for each lift. Cardona suggests setting aside no less than three days a week, although six days a week is ideal. Out of the five weekly workouts, make two of them swim workouts. Tough Mudder: check. Yes, that's right, with no current fitness you can be ready to do your first triathlon in only 12 … It’s also good to check out the course beforehand and look at the terrain. Because most people have more time to train on the weekend, Saturday is devoted to the longest part of the race: the cycling portion. How to Train for a Triathlon (From Scratch). If you can commit to training five days per week--two and a half to four hours per week--that's plenty of time to get in shape. Support & Feedback So far, I've only been able to find training plans for one event or the other. Start with an easy 15-minute run to warm up, then run 200 yards at race pace. Other times you’ll want to combine all three to … and/or its affiliates and licensors. 5: Bike: Long bike ride of 1:30 (Zone 1 to 2) on a rolling course. Total workout time should be 20 minutes to start. A good pair of running shoes. For the fifth and last workout in your first week, ride your bike for 45 minutes at an easy, conversational intensity. Below is a one-day training schedule for a typical triathlete who is eight weeks out from an Olympic Distance triathlon event. Combine riding and running with a 45-minute bike ride followed immediately by a 20-minute run. It’s best to rest after the toughest training day. You don't have to spend $200 to get a great pair of shoes, but you do need a pair of shoes that are made for running and that fit your feet. To do well in a triathlon, you need decent gear. Your training sessions should be about aiming for the distance you have chosen for your triathlon. As an example, the beginner sprint tri plan available on Active Trainer will help you go from a fitness level of zero to the following advanced workouts after just seven weeks of training: More: Everything You Need to Know Before Your First Triathlon Swim. Warm up with an easy 15-minute run, followed by 20 minutes at race pace, and then a 15-minute cool down. As this gets easier, increase your run time to 10 minutes with 1 minute of walking and a total workout time of 30 minutes. The 2.6-mile swim, 112 … Make sure that you put into writing a training schedule. # How to train for a sprint triathlon? If you are very healthy, … However, because I didn’t have much time to train, I chose a one-on-one option and got a coach. From here, you can build out your own plan or take advantage of a ready-to-use plan that takes the worry out of planning. Look for this banner for recommended activities. A bicycle that fits you and that is in good working order. For most competitors, swimming is the limiting factor: “Even if you’re physically fit, it doesn’t matter if you can’t swim,” cautions Cardona. Back off to an easy pace again for 200 yards to recover. This swim is intended to build up endurance, so be sure to limit breaks between laps. For example, if you want to run the 3.1 miles in 25 minutes, you’d need to practice doing eight-minute miles. With the basic equipment in hand and a planned path forward, there's nothing to do except get started. 2) Start your swim training in a pool. Privacy Settings Workout No. If you’re training for a triathlon, at some point you’ll need to get outside to swim, bike, and run. 4) The biggest challenge when it comes to the final leg of the race is learning to run off the bike. As with most endurance sports, triathlon training plans employ a technique called periodization--a cyclic training plan an athlete puts into practice over a certain period. If you need help building your swimming endurance, take a look at the column containing a 12-week swimming plan. Include speed bursts in at least one cardio … ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. 2: Combo: Run 25 minutes (Zones 1 to 2) then bike for 20 minutes (Zones 1 to 3). Workout No. “Six weeks is enough time to train … For a sprint distance, this can be between 400m and 750m. © 2021 Active Network, LLC and/or its affiliates and licensors. … This generally includes a high amount of whole grains, fruit and vegetables, and a low … Hit the pool for about 45 minutes. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! That’s why this workout is especially important for first-time triathletes. The training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman® triathlon and/or an Ironman® 70.3® triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training. Combo Workout No. I am registered for the Chicago Triathlon on August 26th and the Chicago Marathon on October 7th. How To Train For A Triathlon: Your Triathlon Training Plan. Are you sure you want to delete this family member? Find Camps & Activities for your Active Kids, 5 Hacks for Triathletes Struggling to Find Time to Train, Everything You Need to Know Before Your First Triathlon Swim, The 2020 Holiday Gift Guide for Triathletes, Understanding GI Distress in Triathlons—and How to Prevent It, A 12-Week Triathlon Training Plan For Beginners, How to Decrease Injuries with Mobility Exercises. 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