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. However, because I didn’t have much time to train, I chose a one-on-one option and got a coach. He recommends starting off easy. There are free training plans and beginner's guides for all skill levels. 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. READ THIS NEXT: Nutrition Tips for Your First Triathlon. For example: The swim is the most challenging event, so Cardona recommends starting the week with 30 minutes of laps in the pool. Then run on a flat surface for 10 minutes of recovery and do 10 more hill sprints. Repeat 10 times. This swim is intended to build up endurance, so be sure to limit breaks between laps. A water bottle for your longer bike rides. 4) The biggest challenge when it comes to the final leg of the race is learning to run off the bike. Because triathlon involves three sports, you need to train for each one at specific days of the week. software for managing & marketing your events. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! 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. When learning how to train for a triathlon, it's tempting to add more and more volume, but the body makes advances in fitness with a balance of stress and rest. Yes, that's right, with no current fitness you can be ready to do your first triathlon in only 12 … Don’t worry if you can’t complete the distance … For many, hearing the word triathlon brings to mind images of the iconic, Ironman World Championship in Kona, Hawaii. The short distance of the sprint triathlon makes it ideal for a beginner. 2: (run 1 minute, walk 1 minute) seven or eight times, then bike ride for 30 minutes at an easy, conversational intensity. If you're planning your own training schedule, be sure to add recovery days and reduced volume rest weeks to allow your body to rebuild and get stronger. Training Volume Olympic tris include a 1.5K (0.93-mile) swim, a 40K (24.8-mile) bike, and 10K (6.2-mile) run. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Careers Footwear | Fitness Apparel | Outdoor Gear. For more information please read our, The Inspiring Message of the Underground Railroad Ride Cycling Tour and Film, Three Smart Helmets That Will Amplify Your Riding Experience, Wall Street Suddenly Loves Bike Companies Thanks to Cycling Boom, First Impressions: BN3TH North Shore Chamois Cycling Shorts. The better you glide through the water, the more energy you’ll save for the other two events. Yes, that's right, no more than around four hours in the biggest training week. This can be a road bike, a mountain bike or a hybrid. Tough Mudder: check. Joining a triathlon club or group is a great option for first timer, as you can learn with others new to the sport, and support one another. A sprint distance triathlon, for example, starts with a half-mile swim, followed by a 12-mile bike and a 3-mile run. Repeat five times and cool down with another 15-minute run at an easy pace. The goal of hill repeats is to do each set at a consistent speed while covering the same distance. Sitemap “You have to train the body to run off the bike. Creating a Training Schedule. Out of the five weekly workouts, make two of them swim workouts. Here's how to train for a triathlon when starting from scratch: You do need some basic equipment for your first triathlon. This equipment doesn't have to be expensive and it can be borrowed to save money. 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. Shop: Join Active I am registered for the Chicago Triathlon on August 26th and the Chicago Marathon on October 7th. Triathlon Training: How to Get Started Training for a Triathlon. 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. Training for your first … Privacy Settings Eventually, your … Mini Triathlon 8-Week Training Plan Training doesn't have to feel hard-core, says Schneider, who created this newbie mini-triathlon guide. 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. 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. Sprint Triathlon Training Plan Focal Point: This is your last two-week training segment before you back off for race taper week. Sign In. "You simply can't out-train poor nutrition," Kelinson says and advises keeping things … Take the day off. 3: Swim 5 x 100 (20 sec RI), easy to moderate (Zones 1 to 2). 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. and/or its affiliates and licensors. Find similar surfaces to train on. Sign In, Join Active How To Train For A Triathlon: Your Triathlon Training Plan. Combo Workout No. There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. Other times you’ll want to combine all three to … If you are very healthy, … With the basic equipment in hand and a planned path forward, there's nothing to do except get started. “Your legs will be kind of numb and wobbly,” Cardona says. Running Shoes|Fitness Apparel|Sports, Daily Deals: Cookie Policy It’s also good to check out the course beforehand and look at the terrain. Adding family members helps ACTIVE find events specific to your family's interests. So far, I've only been able to find training plans for one event or the other. or To develop speed, you need to know your race pace—that is, the pace you hope to hit during the running leg of the race. Here is what you will need: If your fitness has been dormant for a while, it's good to give yourself about 12 weeks to get in shape and minimize the chances of injury. 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