Triathlon Training Routines

Sticking to it

• The biggest part of any training program--whether it be for a mini-triathlon or an Ironman competition--is the daily commitment. Especially for first-time triathletes, in the first few weeks when your muscles are aching and sore, it will be easy to take extra days off. But you need to keep yourself going. After a few weeks, the aches and pains go away and the aerobic benefits surge. You can reach a fitness level for a short triathlon with as little as 90 minutes a week training. You won't win, but you should finish. You may want to go beyond the 90-minute level to ensure adequate fitness for race day.

Running

• Running is the leg of the triathlon with which to start, no matter what the distance. After building a running base, it will be easier to transition to the biking and swimming portions of the triathlon. A good pair of running shoes is vital. Don't think you can "get by" with a worn-out pair of shoes. Worn shoes can lead to major injuries and put your triathlon participation in jeopardy.

  As for running, you want to be running 20 minutes without walking a few times per week before diving into triathlon training. If you are not at that level, build up to it by walking and running. Add 30 more seconds of running (equaled by 30 less seconds of walking) every other time you run/walk until you get to the 20-minute run threshold.

  For mini-triathlons, running 15 minutes twice per week is sufficient. Again, this is just to finish. If you want to compete, you need to dedicate much more time and effort.

  Run at least two times per week to ensure you are aerobically ready for not just the running portion of the triathlon, but the whole event. If you can plan your triathlon for three to six months out, you should have a good running base for the event.

  Changing a running day to a track day (100-meter sprints, 400-meter runs) once per week adds anaerobic conditioning and breaks the monotony of long, slow miles.

Biking

• Once you have a running base established, you can add a day or two of biking. For triathlons with bike portions longer than 30 miles, start with 30 minutes of biking and build up by 10-minute increments until you are able to ride for 90 minutes. This is 90 minutes at an easy pace--not 90 minutes at Tour de France pace.

  One or two days per week biking can be enough, especially if you have a good running base. For mini-triathlons, one or two days (of 15 minutes) per week is a starting point.

Swimming

• The swimming leg kicks off the triathlon and unless you were a competitive swimmer in high school or college, you just want to get through this leg and move on. You want to have enough swimming fitness that you are not laboring in the water.

  Getting a few days per week in the swimming pool is important. You want to be relaxed in your triathlon swimming leg, so a solid swimming base is important. Your swimming workout should average 30 to 60 minutes, with at least one workout every other week of up to 90 minutes.

  For newcomers, 10 to 15 minutes a few times a week can prepare you for a "mini" event.

  If you are not much of a swimmer, it might be better for you to take a day of running off your triathlon training calendar and spend an extra day in the pool. You want to be relaxed and comfortable leaving the water--not sucking air and tense.

  Also, if you are going to use a wet suit because of cold water temperatures in a lake or other venue, make sure to use the suit several times before race day. You want to be comfortable with the suit and how it is to swim in it.

Rest

• There are not enough days in the week to get ample running, swimming and biking time in, as well as ample rest. Make sure whatever schedule you put yourself on includes at least one day--if not two--of rest each week. Your muscles need time to re-energize.