Triathlon training programs tips and tidbits…

Triathlon training programs should not just focus on the immediate needs of “What should I do today?” or even just for the week.   You need to start with the big picture.   A comprehensive triathlon training programs can be broken down into several periods each of which will represent a new phase of training.

Triathlon training programs – This is the concept of “periodization”.

Base                         Pre-Competition           Mid-Competition             Peak                              Rest

January                   March                               June                          September               November

February                 April                                  July                           October                    December

May                      August

The first period is a base period.  Its purpose is to ease the athlete back into training alter having rested for two months.  The first weeks are slow and easy because the triathlon training programs  is concentrated primarily on building back the endurance through volume, with very little emphasis on intensity or speed.

Triathlon training programs pre-competition period

The pre-competition period is an extension of the base with one or two aerobic interval days breaking up the distance training.

Then the mid- competition period begins.   Now the triathlete training focus shifts slightly by decreasing the training volume and increasing the training intensity.   The triathlon training week is composed of alternating hard and easy days with aerobic – anaerobic interval work done on hard days separated by distance work.  In this transition of training periods, the workout quality (intensity) becomes more important than the quantity (volume).

September and October form the Peak period.  The training volume is very low and the intensity is very high.  The triathlete will spend few days on distance training and more days on specific race pace interval training.  The key international distance competitions should take place during this period.

Finally, the recovery period is an essential break, both physically and mentally.   Relaxation during this phase is important, so the word “training” should be substituted by the word “exercise”.  Then in January, the cycle begins again.

Any training plan should build upon the base work established early in the season and introduce higher intensity interval training for each event.

Days with dual work outs can be accomplished in a morning and evening session, morning and midday session, midday and evening or all at once.

Within each 4 week cycle the workouts alternate hard and easy training days for the first, second and third weeks.  The fourth week is less intense.  This allows the body to recover then progress to the next 4 week cycle.

The workouts should be varied from day to day and week to week in an effort to alleviate boredom.  Unless you are doing a specific “brick” training day, your training plan should not include  triathlon training for all three events in one day.   Instead focus on deconflicting the hard training days for the general muscle groups.

Swimming and cycling make an excellent daily pair since one primarily uses the upper body and the other primarily uses the lower body.  Since cycling and running rely heavily on the leg muscles, their training days are separated.