ARTICLES, TIPS, TRAINING & GENERAL ADVICE

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Training Plans

Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Olympic Distance Triathlon

The olympic distance triathlon is ideal for people who want to push their endurance levels over 2 hours. The event consists of 1.5K swim, 40K bike, and 10K run. Training is similar to the sprint distance, only the work outs are little longer.

This program is a volume-builder. If you’re new to endurance, it’s recommended to focus on only volume for your first year, the following years you can start adding intensity-specific workouts as you will have a good base.

This program is designed for beginning level triathletes. As a beginner, you probably have done a sprint distance triathlon or two. Now you want to challenge yourself with a longer race. You will be increasing your volume of all three disciplines, swim, bike and run to complete an olymplic distance triathlon.

Strength training is not on the schedule, however it is strongly recommended. Thirty minutes of resistance training for all major muscle groups at least twice per week, will help prevent injuries.

Stretching to maintain flexibility is also important. Remember to stretch major muscle groups after a proper warm up. Stretching for a few minutes after each work out will help prevent delayed onset muscle soreness (D.O.M.S.) and prevent injuries.

Swimming:

Triathletes usually swim freestyle, since it is the fastest swim stroke. Swimming requires the highest skill level of the three disciplines. Triathletes swim in open water, which is very different from swimming laps in the pool. However, the pool is a good place to start. Find a master swim class in your area. Health clubs usually have classes and can point you in the right direction for open water swimming groups. One you have established a swimming base, it’s important to practice swimming in the open water with a wet-suit. Wet suits are not always necessary, but are recommended for warmth and buoyancy.

Cycling:

Cycling requires a little less skill than swimming, but a little more than running. It’s important to have a bike that fits you properly. Get the bike checked out by a bike shop to make sure it’s in proper working order. Some bike shops offer classes on changing tires etc. A lot of the cyclists use clip in pedals. Beginners may not be comfortable with clip in pedals, that’s okay. One alternative is using the pedals with cages which allow for a more efficient pedal stroke. Although, indoor cycling provides a great cardiovascular work out, it doesn’t completely prepare one for outdoor riding. Hills, deviations in the road and other cyclists are all things a triathlete must deal with in a race. Therefore, it’s a good idea to find quiet roads or bike paths to train on. Training by yourself is okay, but riding in groups simulates race conditions. Group riding provides socialization, motivation and enhances bike handling skills. Check for cycling groups in your area for support with training.

Running:

Running after swimming and biking is a great challenge. Triathletes run on tired legs. Proper shoes and clothing are important. Shoes should be designed for running. Make sure you’ve got decent shoes, not old gym shoes. Clothing choice depends on the weather. Most triathlons occur in the Summer months, so you’ll probably be fine in shorts and a light t-shirt. Training in the Winter months requires layering the core, protecting hands, head and neck. You may start out a little cool, but quickly warm up after the first 5 - 10 minutes. Mixing up the surfaces you run on will help prevent injuries. Softer running surfaces and trails are best. Too much pounding on the pavement can quickly lead to injury.

Transitions:

It’s important to practice transitioning from the swim to the bike and from the bike to the run. Triathletes want to minimize the time they spend in transition. Setting out your gear in an orderly fashion will help. Swim as long as you can before getting up to walk out of the water. Begin to unzip your wetsuit as you exit the water and are making your way towards the bike transition. Bring a towel to dry sand off your feet, place your shoes on top of the towel, with your helmet and sunglasses, so it’s easy to quickly put them on. Keep a water bottle on the bike so you can sip during the bike portion. You may want a small snack, such as half a banana or sports gel for quick energy. Place your running shoes on the top of the towel, so that you can quickly change into them after the bike. Bike shorts over a swim suit work pretty well and can go be worn through all the disciplines. You can always throw on a t-shirt or jacket for extra warm, depending on the weather.

Schedule:

Mon Tues Wed Thur Fri Sat Sun
1 Rest Swim 25 min Run 25 min Bike 35 min Swim 25 min Swim 10 min
Bike 65 min
Run 15 min		 Run 40 min
2 Rest Swim 28 min Run 20 min Bike 40 min
Run 10 min		 Swim 30 min Swim 10 min
Bike 70 min
Run 15 min		 Run 45 min
3 Rest Swim 30 min Run 25 min Bike 45 min
Run 10 min		 Swim 35 min Swim 10 min
Bike 75 min
Run 15 min		 Run 47 min
4 Rest Swim 25 min Run 25 min Bike 30 min Swim 30 min Bike 60 min
Run 10 min		 Run 35 min
5 Rest Swim 35 min Run 30 min Bike 45 min
Run 10 min		 Swim 35 min Swim 12 min
Bike 87 min
Run 15 min		 Run 55 min
6 Rest Swim 35 min Run 35 min Bike 50 min
Run 10 min		 Swim 40 min Swim 15 min
Bike 95 min
Run 20 min		 Run 57 min
7 Rest Swim 40 min Run 35 min Bike 40 min
Run 10 min		 Swim 45 min Swim 15 min
Bike 105 min
Run 18 min		 Run 60 min
8 Rest Swim 30 min Run 27 min Bike 45 min
Run 10 min		 Swim 36 min Bike 80 min
Run 10 min		 Run 50 min
9 Rest Swim 45 min Run 45 min Bike 50 min
Run 10 min		 Swim 50 min Swim 15 min
Bike 125 min
Run 15 min		 Run 70 min
10 Rest Swim 50 min Run 50 min Bike 60 min
Run 10 min		 Swim 57 min Swim 15 min
Bike 135 min
Run 15 min		 Run 80 min
11 Rest Swim 55 min Run 55 min Bike 65 min
Run 10 min		 Swim 60 min Swim 20 min
Bike 150 min
Run 15 min		 Run 90 min
12 Rest Swim 40 min Run 40 min Bike 60 min Swim 50 min Swim 15 min
Bike 105 min
Run 15 min		 Run 70 min
13 Rest Swim 50 min
Bike 20 min		 Run 55 min Bike 60 min Swim 60 min Swim 15 min
Bike 130 min
Run 20 min		 Run 80 min
14 Rest Swim 45 min
Bike 10 min		 Run 55 min Bike 55 min Swim 60 min Swim 15 min
Bike 115 min
Run 20 min		 Run 70 min
15 Rest Swim 35 min Run 40 min Bike 55 min Swim 35 min Swim 20 min
Bike 80 min
Run 15 min		 Run 45 min
16 Swim 30 min Run 30 min Bike 60 min Swim 30 min Rest Swim 10 min
Bike 30 min
Run 10 min		 Race!

Triathlon is a great sport that is quickly growing. Once you TRI, you’ll be hooked. The training leaves you feeling fit from head to toe. Soon you’ll start thinking about the next one….

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