Training for a triathlon in 3 months may seem like a daunting task, but with proper planning, preparation and execution it can be achievable for many new triathletes. Let’s run through what a triathlon is, a triathlon is a multi-sport race that consists of swimming, cycling, and running. It requires a combination of endurance, stamina, strength, and technique, and preparing for one can be both mentally and physically challenging.
Taking your first triathlon training steps
The first step in training for a triathlon in 3 months is to set a realistic goal. If you are new to triathlons and have not been actively training, it may be best to aim for a shorter distance such as a sprint triathlon (typically 750 metre swim, 20km cycle, and 5km run) rather than a full Ironman. This will give you a better chance of completing the race within 3 months and help you build confidence and experience for future races.
Next, you need to create a training plan, we suggest (especially if you’re new to this) getting some advice and training programs online from seasoned professional coaches. This should include a combination of swim, cycle, and run sessions each week, as well as strength and flexibility training to help prevent injury and improve stamina. You can create your own training plan or use one of the many available online, ZEN8 has training plans available for you that you can use at home with our unique swim trainer!. Remember to start slowly and gradually increase the intensity and duration of your training as your fitness improves.
Components of a Triathlon
There are three components of a triathlon, swimming, cycling and running, let’s start with swim training.
Swimming is often the most challenging aspect of a triathlon for new triathletes, so it is important to focus on developing your technique and endurance in the water. Start with shorter sessions in the water and gradually build up the distance and intensity. You can also focus on your technique out of the water with the ZEN8 swim trainer, the unique Swim Trainer will allow you to improve your technique, core stability and power up your pull through which will help you on race day.
Photo credit: James Mitchell
Cycling is the second discipline in a triathlon, and it is important to build up your endurance and strength on the bike. Aim to include at least two cycle sessions each week, starting with shorter rides and gradually building up the distance and intensity. Make sure you have a good-fitting bike and comfortable gear, such as a helmet, gloves, and padded shorts. For training at home, you can invest in a reasonably priced cycling home trainer, to get the most out of your training time. The typical distance for a cycling section of a triathlon is 20 kilometres, but this can differ depending on which event you take part in.
Photo credit: James Mitchell
Running is the final discipline in a triathlon and requires a combination of endurance and strength. Start with shorter run sessions, focusing on building up your stamina and technique. when you start running, use intervals, running 2 minutes, then walking for 1 minute, running again for 2 minutes, and walking 1 min and so on with an easy tempo. As your fitness improves, gradually increase the distance and intensity of your runs. Consider incorporating hill training, speed work, hiit workouts and interval training into your training plan to help build strength. Speed and stamina. The typical run distance in a sprint-triathlon is 5km, so aim to start with 3km when training, moving up to 4km, 5km and so on depending on the event you choose, from there you’ll want to focus on bringing your time down whilst keeping yourself injury free.
Photo credit: James Mitchell
Swim training at home
Training for a triathlon as a first-timer can be difficult, especially if you have limited time by working full time, having a family and all the other responsibilities of life. The problem of time has been seen by many triathletes and ZEN8 created a unique product to help people out at home.
Training your catch, pull and build upper body strength doesn’t always have to happen in the water or at the gym, you can do it from home! Giving time back to you and your family, with the swim trainer you can train your swim catch, core strength and your pull without being in the water.
Our experienced triathlete coaches suggest using the home swim trainer at least three times a week to get the maximum benefits, alongside home training, getting in the water at least 2 times a week will allow you to have a high-level training plan for swimming whilst not taking up to much of your valuable time.
Cycling and Run training
Cycling and run training are really simple regardless of how much time you have because, as you probably know, there are many alternatives to training at home unlike swim training, which would normally be difficult to do without the ZEN8 Swim Trainer.
If you can, get yourself a cycling home trainer to maximise your training efficiency, but don’t forget to get use to riding outdoors as well. . Cycling at least 3 times a week will allow you to have a good bike in the triathlon, as long as you are pushing yourself and are fully committed, without that motivation and commitment, you’ll struggle especially if it’s your first triathlon.
Road running is your best bet when it comes to training, you’ll want your legs, feet and ankles to get used to running, if you run on a treadmill for the full 3 months you won’t train your body to deal with the stress of road running. As said before, make sure you gradually up your distance from 3 km to 4 km, 5 km and so on depending on the event you choose. After you achieve the distance for your event, move your focus on bringing the time down for your distance. To avoid injury you need to ensure you stretch before and after running.
So, can you train for a triathlon in 3 months? Absolutely, as long as you follow a training plan to the letter and are fully committed. Don’t be afraid to ask for help online or from experienced triathletes, but finally enjoy it! Enjoy the journey and have a great triathlon!
The ZEN8 swim trainer is available here with bundles including training plans and videos on how to fully maximise your swim training at home!