Train for a Triathlon

I’ve participated in triathlons, and not only does the training get you in fabulous shape, finishing gives you an unbelievable sense of accomplishment. So why not give it a try? Active.com recommends the following workout to train for a triathlon—or to train like a triathlete.

Swim workouts

Swim 1: (Focus = body position) Warm up: 200 Free (Easy), 6×100 (25 Kick/25 Free/25 Drill/25 Free) with 15″ rest. Main set: 20×50 with 10″ rest as 5 kick on side (left side 25/right side 25), 5 kick on back for 25/25 free, 5 kick on side (left side 25/right side 25), 5 as 50 free (fins optional for whole set).

Warm down: 200 easy choice. Notes: Focus on body leaning into the water, be comfortable with water around edges of face and mouth. Swim 2: (Focus = distance per stroke) Warm up: 200 Free, 6×100 as alt. 100 Free/100 Stroke (20″) Main set: 4x(3×100 with 15″ rest). First 100 as S-2 stroke, second as S-3 strokes, third as S-4 strokes (hand paddles okay for second and fourth set only). Warm down: 200 easy choice. Notes: Count strokes per length on the last 25 of the warm-up 100s; average and remember number — this is your S (or Stroke) number. Remember, “S-2 strokes” means 2 less strokes per length (not per 100!).

Bike workouts

Bike 1: (Focus = speed skill) Warm up: 15 minutes easy spinning. Main set: 7x (1 minute spin-up/3 minute easy spin). Warm down: 7 minutes’ easy spinning. Notes: Spin-ups should be 30 seconds building to fast cadence — so your butt is bouncing around — back off until the bouncing stops, and maintain for remaining 30 seconds). Bike 2: (Focus = endurance) Warm up: 20 minutes steady. Main set: 30 minutes steady with 30-second spin-ups every 5 seconds. Warm down: 10 minutes easy spinning. Notes: Use spin-ups to maintain technique emphasis.

Run workouts

Run 1: (Focus = turnover) Warm up: 10 minutes easy jogging to get loose. Main set: 20 minutes as 5x (2 minutes @ 20 LFS/1 minute @ 22 LFS/1 minute @ 24 LFS). Warm down: 5 minutes easy jog. Notes: LFS = “left foot strikes” — the number is set for 15-second intervals (so 22 LFS would be about 88/minute). Run 2: (Focus = endurance) Warm up: 10 minutes easy jogging to get loose. Main set: 30 minutes steady run (check cadence!). Warm down: 5 minutes easy jog. Notes: Keep the turnover up! Minimum of 22 left foot strikes every 15 seconds — check every 5 during main set!