Training For A Triathlon Plan

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2 hours agoTake the guesswork out of your training and gain the fitness and confidence you need to be successful on race day with one of our online run or triathlon training plans.. Developed and handcrafted by exercise physiologists and coaches, David Glover, MS, CSCS and Krista Schultz, MEd, CSCS, each plan provides a detailed, comprehensive and structured (periodized) …

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5 hours ago

Ratings: 329
Published: May 28, 2020
1. Base Phase (3 hrs 25 mins) Monday: Swim – Mod. Hard/Tempo (20 mins, 800m/y) Warm Up: 1 x (100 FS in Z2 + 20 secs rest), 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
2. Base Phase (3 hrs 50 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (33 mins) Warm Up: 5 mins in Z2, Main Set: 5 mins in Z3 + 2 min 30 secs recovery in Z1,
3. Base Phase (4 hrs 13 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (39 mins) Warm Up: 5 mins in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
4. Active Recovery Week (3 hrs 42 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (33 mins) Warm Up: 5 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
5. Build Phase (4 hrs 39 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (35 mins) Warm Up: 5 mins easy Z2, 5 x (20 secs in Z3 + 40 sec recoveries in Z2).
6. Build Phase (5 hrs 16 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (38 mins) Warm Up: 5 mins easy in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
7. Build Phase (5 hrs 40 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (42 mins) Warm Up: 10 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
8. Active Recovery Week (4 hrs 18 mins) Monday: Swim – Mod. Hard/Tempo (40 mins, 1400m/y) Warm Up: 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest),
9. Peak Phase (5 hrs 55 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (35 mins) Warm Up: 12 mins in Z2. Main Set: 6 x (2 mins in Z5 + 60 sec recoveries in Z1).
10. Peak Phase (6 hrs 12 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (37 mins) Warm Up: 12 mins in Z2. Main Set: 4 x (3 mins in low Z5 + 2 min recoveries in Z1).

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5 hours agoBest Triathlon Training Plans and Guides. Training plans can be found in many places online, and lots of them are free. Here are our picks. Hal Higdon has a brief 8-week training plan, free here, for those who don’t need help with their basing. We like that the plan focuses on rest/strength two days a week.

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3 hours agoOur free sprint triathlon training plans will get you started in triathlon or hone your sprint-distance speed and fitness. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker.It also makes it harder to get lazy and skip a day’s session.

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3 hours agoAfter you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program. *Strength training is not included in this plan yet. See the article for details. 12: 3: 7: 6-7: FREE: Winter Cycling with Power. A power based cycling program geared for

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9 hours agoThis beginner's plan was created specifically for the classic distance race at the 2016 Nautica Malibu Triathlon presented by Equinox, which includes a half-mile ocean swim, an 18-mile bike segment and a four-mile run.This program assumes you have limited multisport experience and you're beginning your training straight off the couch.

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3 hours ago

1. The first 4 weeks of this plan comprise the base phase of training for a triathlon. Your goals in this phase are to ease into a regular schedule of training, avoid injuries, and gradually build aerobic fitness and endurance.
2. Quick Tip: Never train in pain. If you feel anything worse than normal workout soreness while swimming, cycling, or running, abandon the session and begin trying to figure out what caused the pain and how to keep it from coming back.
3. Monday. Relax. Tuesday. Swim Base: 850 Yards. WU: 200 @ low aerobic intensity. 6 x 25 drills, RI=0:10. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05. CD: 200 @ low aerobic intensity.
4. The next 4 weeks of this plan comprise the build phase. Your goal in this phase is to continue developing your aerobic fitness and endurance while also improving your efficiency and speed with some high-intensity training.
5. Monday. Relax. Tuesday. Swim Base: 1000 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05. CD: 200 @ low aerobic intensity.
6. Quick Tip: Be sure to fuel your workouts properly. Sip regularly from a bottle of sports drink every 10-12 minutes throughout all high-intensity workouts (i.e.
7. Monday. Relax. Tuesday. Swim Base: 1200 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05. CD: 200 @ low aerobic intensity.
8. The last 5 weeks of this plan are the peak phase. In this phase of training for a triathlon you will transform the general triathlon fitness you have developed into race-specific fitness with workouts including tempo rides, lactate swim intervals, and brick workouts.
9. Monday. Relax. Tuesday. Swim Base: 1200 Yards. WU: Run 10 minutes @ moderate aerobic intensity. MS: Run 5 minutes @ moderate aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity.
10. Monday. Relax. Tuesday. Swim Base: 1300 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05. CD: 200 @ low aerobic intensity.

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Just NowThe Best Triathlon Training Plans for Every Distance. Whether you’re goal is a sprint, Olympic, 70.3 or Ironman triathlon, we’ve got you covered. Behind every great race is a great training plan. Triathlete’s plans are time-efficient, easy to follow, and based on the most cutting-edge training methods.

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8 hours agoThis is why a training plan is essential for a triathlon. If you’re looking to train yourself and not hire a coach, you’ll find a lot of plans out there. Here are some of …

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3 hours agoHaving a structured triathlon training plan is essential for triathletes of all ability levels. A well-designed training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining. Many triathletes, especially beginners, base their training on plans they find on the internet that

Estimated Reading Time: 8 mins

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4 hours ago

Ratings: 329
Published: May 27, 2020
1. Base Phase (2 hrs 51 mins) Monday: Run – Steady/Endurance (15 mins) A nice steady run, mainly in Z2. This can be a jog/walk. Tuesday: Swim – Steady/Endurance (20 mins, 800m/y) + Strength (45 mins, Adaptation Phase)
2. Base Phase (3 hrs 05 mins) Monday: Rest Day. Tuesday: Run – Steady/Endurance (18 mins) A nice steady run, mainly in Z2. This can be a jog/walk. Wednesday: Swim – Mod.
3. Base Phase (3 hrs 25 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (25 mins) Warm Up: 5 mins in mid Z2. Main Set: 2 mins in upper Z4 + 60 secs recovery in Z1,
4. Active Recovery Week (3 hrs 06 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (25 mins) Warm Up: 5 mins in mid Z2. Main Set: 2 mins in upper Z4 + 60 secs recovery in Z1,
5. Build Phase (3 hrs 45 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (37 mins) Warm Up: 12 mins easy in Z2. Main Set: Repeat the below set 3 times
6. Build Phase (4 hrs 04 mins) Monday: Rest Day. Tuesday: Bike – V. Hard/VO2 Max (40 mins) Warm Up: 12 mins easy Z2. Main Set: 1 min in Z4-5 + 60 secs recovery in Z1,
7. Build Phase (4 hrs 22 mins) Monday: Rest Day. Tuesday: Bike – V. Hard/VO2 Max (43 mins) Warm Up: 10 mins easy Z2. Main Set: 15 x (30 secs in Z5 + 30 secs in Z2),
8. Active Recovery Week (3 hrs 35 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (23 mins) Warm Up: 5 mins easy in Z2, 4 x (20 secs accelerating to Z5 + 40 sec recoveries in Z1-2).
9. Peak Phase (4 hrs 31 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (28 mins) Warm Up: 10 mins easy in Z2. Main Set: 2 x (2 mins in lower Z5 + 2 min recoveries in Z1-2),
10. Peak Phase (4 hrs 53 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (31 mins) Warm Up: 10 mins in Z2. Main Set: 4 x (2 mins in Z5 + 2 min recoveries in Z1).

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2 hours agoThe training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman® triathlon and/or an Ironman® 70.3® triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training.

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6 hours agoAll our triathlon training plans include structured bike workouts that are scaled to your fitness when used with the TrainerRoad app. In addition to scaled bike workouts, you’ll also benefit from Workout Text. Workout Text is instructions written by me and displayed on your device’s screen during your bike workouts. The text is there to

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3 hours agoTraining plans. Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. From beginner to advanced, supersprint to Ironman, whether you want to improve your swim, bike or run, or all three triathlon disciplines we …

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8 hours agoFundamental to any endurance training is the repetition of stimulus, recovery, and adaptation. Properly structured triathlon training plans aim to progressively add just enough stress not to be utterly overwhelming while providing adequate rest that drives physiological changes. As a result, you become fitter and lessen the risk of overtraining or injury.

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7 hours agoThe 'Aggressive' 4 month and the 'Conservative' 7 month programs. Mini-Sprint. We have new 10 and 20 week training plans for the New Year! These mini sprint plans are very conservative and will get any person thinking of training for a triathlon ready to cross the finish-line. 10 Week Mini Sprint and the 20 Week Mini-Sprint.

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9 hours agoThere is a lot of science behind optimal training plan development for triathletes. As multisport participation becomes more popular, the research literature on best practices and training methodologies expands at a staggering rate. Although the science of effective training is certainly important, so is the art of developing a training plan.

Estimated Reading Time: 5 mins

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8 hours agoTriathlon training plans often come in 12, 16, and 20-week programs. There are also shorter and longer training programs, such as 8-week plans or 24-week (or 6-month) plans. Adopting or developing your own tri training plan is largely contingent on the type of race you plan on doing (Sprint versus 70.3) and your goals.

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8 hours ago

1. Swimming. The first part of a triathlon is often the most challenging, perhaps because it's the most difficult to perform properly. "Swimming is 85 percent technique, 15 percent aerobic," says Justin Chester, a USA Triathlon level-two certified coach based in Lafayette, Colorado.
2. Cycling. Any bicycle that meets official specifications can be used in a triathlon. USA Triathlon's specs lay out rules for bicycle length (two meters or less), width (under 76 centimeters) and more.
3. Running. Running after age 50 can be challenging. "The key is not to worry about how fast you run," says Graham Wilson, a 67-year-old USA Triathlon level-three certified coach who trains many triathletes over 50.
4. Strength Training. According to the U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans, adults ages 18 to 64 should do muscle-strengthening activities at least twice each week, whether they're training for a triathlon or not.
5. Recovery Time. Every good training routine should include time to rest and repair. "Senior athletes can be prone to training too hard and/or too often without providing adequate recovery in between sessions," according to the authors of a January 2016 study in ​Topics in Geriatric Rehabilitation. "​

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21.086.4173 hours ago

1. A triathlon has three main parts: swimming, biking, and running. However, there are a few different types of triathlons. The difference is the distance each activity covers to make up the total race. 1. Sprint Triathlon:750M swim, 12-15 mi. bike, and 3.1 mi. run 2. Standard Triathlon or Olympic Triathlon:1.5 km swim, 25 mi. bike, 6.2 mi. run 3. Half-Ironman: 1.2 mi swim, 56 mi. bike, 13.1 mi. run (half-marathon) 4. Ironman Triathlon: 2.4 mi. swim, 112 mi. bike, 26.2 mi. run (marathon)

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4 hours agoThe off season can be a scary time for triathletes as most of us love the structure of knowing what training we are doing and why we are doing it. A break from swim, bike and run for a couple of months can be very cathartic and help to reignite your desire for when the base training phase of a triathlon plan kicks in.

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7 hours agoOnline Triathlon Training Plan Tools & Resources . Take Advantage of Our Online Triathlon Training Tools & Resources. As service to the sport of triathlon and other endurance sports, we provide our clients and friends with complimentary tools and resources that we feel will benefit them in their pursuit of personal excellence.

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5 hours agoAll of our training plans are created by highly experienced British Triathlon coaches. View and review all sessions on your phone using the TrainingPeaks app. Sessions delivered straight to your inbox each day (if you have a Premium TrainingPeaks account). Training Peaks integration for online viewing and analysis.

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7 hours agoThis article provides a sample swim training plan for three common triathlon race distances—sprint, Olympic and 70.3—to help you get up and running—or rather swimming—in no time. These workouts are designed to give you a healthy balance of speed, endurance and technique work so you can become an overall stronger swimmer.

1. Author: Marcus Eichhorn
Estimated Reading Time: 4 mins

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7 hours agoSet a Triathlon Training Plan. When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program could be sufficient.

1. Author: REI Staff
Estimated Reading Time: 8 mins

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4 hours agoMany books on the market including training plans (we really like Triathlon: Start to Finish by Sam Murphy) and magazines such as 220 Triathlon and Triathlon Plus offer session suggestions when you’re looking to mix things up with an exciting new workout. Of course, magazines also feature training plans online for yet another option!

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2 hours agoRead Online The Art Of Triathlon Training A Proven Guide For Your Triathlon Journey If you ally obsession such a referred the art of triathlon training a proven guide for your triathlon journey books that will have the funds for you worth, acquire the categorically best seller from us currently from several preferred authors.

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6 hours agoI was wondering if there is an ideal time to start this 12-week strength phase in terms of when I start my triathlon training plan. I will have a 4-week “prep” phase, then jump into the first 4-week block of “base 1” after that. As I am planning now, I would wrap up the maximum/explosive phase in week 4 of “base 1” then move to

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4 hours agoFree 12week Ironman Training Plan 220 Triathlon. Training 220triathlon.com Show details . 8 hours ago There’s a great set here, written for us by Ironman legend and 220 coach Dave Scott, which are a good place to start. This is a full-on Ironman training schedule for 12 weeks and ideally no sessions will be missed. But if you do miss any then don’t attempt to start doubling …

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6 hours agocomplete the beginner triathlon training program by the time the Be A Triathlete. course is done, you will have the tools, the fitness and the confidence to complete. your first triathlon. If for some reason you don't fell like that is true, then you can email us by the end of. the 6 week program and receive a full refund of $69. Pretty simple.

Estimated Reading Time: 6 mins

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1 hours agocomplete program to build triathlon power speed and muscular endurance below. Triathlon Strength Training - The Definitive Guide Impact of strength training on cycling in triathletes. They had a 5-week strength training program (which is a bit shorter than normal), but it had 3 times per week of strength training. This was always above 90% of

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Just Now70.3 Training – Triathlete. Course Triathlete.com Show details . 2 hours ago This course is exclusive to Outside+ members. See the full 10 Weeks to Your Best 70.3 course available now. Never before has the world’s leading triathlon resource hand-curated an online educational experience that combines video with easy-to-understand content, interactive training plans, …

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1 hours agoThis plan was based upon a 20-week training schedule. It is doubled to a 40-week training plan. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace

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3 hours ago

Reviews: 4
Published: Feb 07, 2019
Estimated Reading Time: 7 mins
1. SPRINT TRIATHLON TRAINING PLAN WEEK 1 – Habits. Don’t look at Week 1 as the start of your training. View it as the week you’re setting up the rest of your weeks of training.
2. SPRINT TRIATHLON TRAINING PLAN WEEK 2 – Mastering and protecting your time. Start paying attention to the little obstacles we construct that can eat away at training time.
3. SPRINT TRIATHLON TRAINING PLAN WEEK 3 – Settling in. You’re getting into the swing of it now! Maybe you’re feeling a bit tired and sore here or there. That’s okay, and normal!
4. SPRINT TRIATHLON TRAINING PLAN WEEK 4 – The Meat of the program. Now we’re in the thick of it. Four weeks in and we’ll be turning the corner soon and heading for sprint triathlon glory.
5. SPRINT TRIATHLON TRAINING PLAN WEEK 5 – Building up. More building blocks. You’ll notice we’re taking a jump in time this weekend. The adaptation from the last four weeks should be established and you’ll be able to handle the shift to longer efforts without trouble.
6. SPRINT TRIATHLON TRAINING PLAN WEEK 6 – Test week. Your race week will look similar to this week, so when you get there you can remember you’ve already been to that rodeo.
7. SPRINT TRIATHLON TRAINING PLAN WEEK 7 – Prep week. Stay on target. Don’t start panicking about a workout or two that you missed. Piling missed sessions in at this point won’t make you any fitter, but will make you more tired.
8. SPRINT TRIATHLON TRAINING PLAN WEEK 8 – Race week. Let’s go racin’! But first, chill. This week you’ll find yourself with less training and more free time.

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9 hours agoTri-newbies online, for instance, offers a free online progressive 11-week sprint triathlon training plan geared for beginners. This plan comes gratis with a few extras, including detailed workout descriptions and other information, such as how to train in all three sports, nutrition advice, strength-training exercises and info on heart rate

1. Author: Marion Webb
Estimated Reading Time: 7 mins

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6 hours agoTriathlon has a very strong community with local clubs across the nation offering support, both group and individual training and advice from experienced triathletes. The coaches at these clubs can help develop personalised training plans and most importantly, provide the support you need to stay on track and reach your goals.

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8 hours agoThis 5-week training plan is great for newbies or people coming back to training after time off. I have included detailed workout descriptions and plenty of variety. The programme is designed to target the specific weaknesses that are common amongst entry-level triathletes.

Category: Triathlon Training Plan

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1 hours agoFree online and mobile training software for athletes and coaches. Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution.

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5 hours agoThe Twelve-Week Race Plan Race Distance: Sprint Athlete Level: Beginner athlete in your first or second year of sprint triathlon competition Hours Per Week: Five to six This training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan is written so that each session is easy to understand and can be

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3 hours agoHow to set up weekly training in a triathlon training plan and schedule varying difficulties of swim, bike, and run workouts throughout the week to balance i

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7 hours agoREAD Best Online Triathlon Coaching Available - Triathlon Coaches Near Me - 2021 Even though on-road and offroad share the same training principles as a triathlon, an Xterra triathlete must dedicate more time to bike handling and lower leg strength.

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3 hours agoIf you want to get in to triathlon but you're not sure how then I've put together a 12 week sprint triathlon training plan that will see you get to your firs

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Just NowThis 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. It is not a complex or hugely time consuming …

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4 hours agoendurance TRAINING PLANS TRIATHLON PLANS Our training plans are included in your subscription, ranging from 8 to 24 weeks. Goal oriented, built by professional coaches and scalable for all swimming levels, including open water specific skills.

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6 hours agoThis OFW who conquered Bearman Xtreme Triathlon will Oct 20, 2021 · My training program involved five to six days of training in a week with a light training week at the fourth week of each month to help me recover. I started with 10 training hours a week, gradually progressing to 25 hours per week of training in the last month.

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9 hours agoOnline Triathlon Training Program. feel free to call us 1300 680 TRI (874) [email protected] Our Online tailored triathlon training program is the perfect training program for athletes who are self-motivated to train on their own or alternatively cannot get to our coached sessions in Melbourne. This program is tailored specifically for

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7 hours agoTHE PLAN. This program is geared towards a beginner triathlete looking to complete a sprint distance triathlon. To know if you are ready to start the program you should be able to complete the first week of training, if this is too much you should spend more time focusing on the areas that are challenging for you.

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8 hours agoThe training plan outlined below is perfect for long and half course triathlons, those looking to train for an Ironman® triathlon and/or an Ironman® 70.3® triathlon races, and even those just dipping their toe in the water (sorry.. pun) of triathlon training.

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Frequently Asked Questions

What is the best way to train for a triathlon?

How to Train for a Triathlon (From Scratch) The Essential Gear. You do need some basic equipment for your first triathlon. ... The Time Commitment. 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. Combination Workouts for the First Week: Combo Workout No. ... Plan to Rest. ... Get Moving. ...

How often do I need to train for a triathlon?

The hours spent training will be determined by your current fitness level and amount of time available, but generally, you should be aiming for between 2 and 4 hours of training each week. An 8 week sprint triathlon training plan can be found here.

How long does it take to train for a triathlon?

As with any race training, the key to sprint triathlon run training is to gradually increase distances over the course of your training program. A moderately fit person can train for a sprint triathlon in eight to nine weeks. You should plan to work out six days per week (two bike days, two swim days and two run days), with one day off for recovery.

How do you prepare for a triathlon?

Tips Practice your transitions before your first race. Practice swimming in open water and U-turns on your bike. Find two or three races in your area. Listen to your body. Practice the transition between the swim and bike and bike and run. Look for a triathlon club in your area. Challenge a friend to do a triathlon with you.

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