Elite Triathlon Training

Elite triathlon training is for triathletes who have successfully trained and acclimated to the rigors of triathlon-specific training for three to five years. Athletes can train for many years on a standard non-changing workout program as they absorb the benefits as a beginner triathlete before reaching a plateau. Elite training can harness the aerobic conditioning foundation developed from the beginning and intermediate years and provide a breakthrough platform to greater performance.

If your body is not prepared for the structure, discipline and intensity, adverse reactions can occur, including chronic fatigue syndrome. Consult with your physician before significantly increasing your training load.

  1. Adopt Periodization Training

    • Periodization training was founded by Tudor Bompa, a Russian sport scientist in the 1960s. Olympic athletes during that time maintained the same workout routine throughout each season. Bompa's discovery of periodization training emphasized breaking the year into segments. Each segment has a specific focus and "load" of training. The goal is to structure your training around a peak event(s) each year, allowing the body to recover, train and peak for a major race or event.

      This breakthrough defined elite training and is used worldwide.

    Prep Phase of Periodization Training

    • The prep phase is for warming up your body and cardio system.

      The prep phase of periodization training is the first of four phases. Depending on the length of your rest period of no triathlon-specific activity, it can range anywhere from four to six weeks. The prep phase is a warm-up for your body and cardiovascular system to physically and mentally prepare for the upcoming season.

    Base Phase of Periodization Training

    • Base phase training is training slow and steady.

      The base phase traditionally lasts anywhere between 10 and 30 weeks. It is broken down into three- to five-week blocks. E3 Multisport, an elite triathlon coaching company, says, "The amount of blocks you have in this phase is dependent on your training experience. The more blocks you have in your base phase, the better off you will be in the long run." A longer base phase allows a triathlete to develop a solid foundation for the intense training blocks in the upcoming year. It also prepares the muscles and joints to adapt to the rigors and intensity in the upcoming blocks.

    Build Phase of Periodization Training

    • Intervals are critical for the build phase.

      The build phase comes immediately after the base phase. This phase taps into the foundation developed in the base phase and begins to train the body to become race-ready. The critical factor of the build phase is incorporating intervals into your training workouts. Intervals are short and medium-length workouts of swimming, cycling and running. The intensity level is kept high, while the rest period between sets are short.

    Peak Phase of Periodization Training

    • The peak phase sharpens your body and mind for your major race. This is done by tapering, which is significantly reducing the volume of training and stress loads on your body while increasing your rest and recovery periods. Tapering occurs usually three to four weeks before the race. This is the most difficult phase to schedule, as three weeks may be too short or four weeks may be too long for many. Understanding your body through experience and or having access to a coach for consultation will help you determine what is optimal.

      This phase can be the most difficult, as most athletes have a hard time not training. Athletes tend to become restless during this time with increased energy from recovery, but they must have confidence that the work done in the previous phases will translate into increased performance. Do not make the mistake of increasing training during this period. Allow the work over the past few months to translate into peak performance, which will occur only with proper rest.