How to Train for an Olympic-Distance Triathlon

A triathlon is an event where athletes participate in three sports consecutively--swimming, biking and running. An Olympic-distance triathlon consists of a 1.5-kilometer swim, a 40-kilometer bike ride and a 6-kilometer run. The Olympic distance is also known as an international-distance, standard-course or short-course triathlon.

Instructions

    • 1

      Complete a sprint triathlon. This gives a good starting point for the Olympic distance. The Olympic distance is twice as long as the sprint.

    • 2

      Add distance slowly. Increase total time or distance training only ten percent each week. Adding more can cause over-training injuries. Be sure to make time for rest and easy workouts also. This helps avoid burnout.

    • 3

      Register for a race. Pick a goal race with adequate training time before race day. Signing up for a race increases commitment to train and is a great motivator.

    • 4

      Practice transitions. Brick workouts are a good idea when training for triathlons. Bricks are a combination of two of the disciplines in the triathlon done consecutively. Make sure to practice the transition routine also to eliminate wasted time on race day.

    • 5

      Test out nutrition and hydration during practice. Trying new nutrition or hydration products increases the chance of stomach problems on race day. Race day is not the time to try anything new, especially food or drink. Use on race day what is used to train with.

    • 6

      Work out a training plan. Making time to train for a triathlon is difficult. Triathlon training can be very intensive. Allocate the amount of time necessary each day to reach race day goals. Make training a high priority, and avoid skipping workouts unnecessarily.