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How To Train

For newbies, training for triathlon seems to be an impossible thing to achieve. However, triathlon training is not that hard. Though they may have zero training for such event, aspiring triathletes can still undergo full training in just matter of 12 weeks. Moreover, the good thing is they do not have to give up a lot of things nor shed so much money just to fund their passion.

To train for triathlon, people must focus on several important things:


Some of the essential equipment needed for triathlon training include swimsuit, goggles, and swimming cap.

Bicycle is also necessary. Athletes may use a road bike, mountain bike, or a hybrid. Some prefer time trial bikes when available.

Cycling shorts are important for riding comfortably and preventing saddle sores.

Newbies may avail of clipless pedals and cycling shoes though they are not that necessary yet.

Athletes should always carry a water bottle especially during long bike rides.

Proper running shoes are necessary though they need not be that expensive. Athletes should just make sure that what they are wearing fit their feet and are specifically made for running.


Twelve weeks is an optimum training period for those who still have to get in shape and to also reduce the chances of suffering from injuries. This period is enough for athletes to condition their tendons, ligaments, and endurance; these factors are all important for athletes to enjoy their race. Trainees should attempt to train for 5 days a week or around 2.5–4 h w week to allow their bodies to get in shape.

During days, workouts should be around 30 to 45 min; weekends can be allowed for endurance training. The longest workout should be the bike and should only last for 30 min to 1 h.

Two of the weekly workouts should be allotted for swimming. Athletes may consult certain swimming plans to improve their swimming endurance.

Two workouts should include run-to-bike combination workouts for endurance built-up and reduction of risk for injuries.

During triathlon training, athletes may try some combination workouts during their first week;

  • COMBO 1

(1 min run, 1 min walk) x 5; bike ride for 30 min at easy conversational intensity.

  • COMBO 2

(1 min run, 1 min walk) x 7 or 8; bike ride for 30 min.

During 5th and last workout of the first week, easy bike ride should last for 45 minutes. Afterward, athletes can form their own plan or strategies for their training.

Newbies may also train for sprint triathlon, they can try the different workout combinations available on Active Trainer.

In training, athletes should recognize the importance of adding recovery days and reduced volume rest weeks though they may feel like they can do more. These rest days are important for recovery of the body and building up its strength.

Pro Tips

Pre-season is the time when athletes focus their energy on training for the coming race season. In this period, athletes must be sure to spend their time wisely. With regard to this, there are some notable tips that they can do to prepare adequately for the upcoming race season.

  1. Prepare/search for adequate bike fit-aerodynamic. The suit should be able to allow a person to maximize the use of his power and potential. Athletes are advised to follow this step as early as possible so that they can start their pre-season training right away.

  2. Grab the best pair of running shoes. When buying a new pair, athletes should make sure that the shoes fit their feet properly and they will be able to train with them for long periods of time without incurring any injuries.

  3. Make an appointment to the doctor. General check-up, including blood work, is important to determine whether athletes are physically fit to train during the pre-season.

  4. Engaging in strength programs is also good way to complement trainings. However, before undergoing any strength program, athletes should ensure that every part of the body can more perfectly. They should also follow diligently the movement-training plan that will be provided to them. Strength programs are a great way to initiate pre-season trainings while aiming to build up strength for swimming, biking and running.

After the preparation, athletes can then proceed with training proper.

  1. During pre-seasons, athletes should focus on improving their endurance for each discipline. They should engage in drills that will further practice them regarding their techniques.

  2. As mentioned, developing strength is an important aspect of pre-season training. Some strength-building trainings include using paddles in pools, biking hills, or adding more resistance to equipment. Other people prefer running hills during long runs.

  3. Always be motivated. Though the weather is cold and most people may want to stay indoors, athletes should ensure that they remain active and within their aerobic zones. If necessary, they change their pace efforts from low-end to high-end aerobic zone. This practice will greatly benefit in stimulating the body.

  4. Athletes should also take into consideration their hydration and nutrition during pre-season training. They should select foods that will enable them to preserve energy during long swims, bikes, and runs. There are also specific food products which can help them recover much of their energy. Thus, pre-season is a perfect time to try various nutritional sources for athletes.