This specific plan would be considered a low volume training plan and is the minimum you would ideally want to do in order to accomplish an Olympic triathlon. Generally speaking, the longer the distance (think half-ironman or Full-ironman), the more training would be required and likewise, the shorter the event distance (super sprint / sprint triathlon), the less training you would arguably need. If you're looking for more hand-holding, contact our head coach. We also provide a 14 DAY FREE TRIAL of our PREMIUM Swim Training Plan, for ZEN8 Swim Trainer customers, designed by Head Coach Kieran Lindars & BMC Pro Triathlon Team. The Swim Training Plan includes both in-water sessions and ZEN8 workouts.
What are My Triathlon Goals?
It isn't easy to provide a single "one size fits all" answer for guidance without specific tri coaching and individual guides. Therefore, as we can't be there with you the next best options would be a training program or a good tri book. They each have a different budget range and provide value in different ways. Certainly, a book or guide can be a great resource to build general knowledge around the subject matter and understand training principles and the "why". In fact, this generally should suffice for a Sprint triathlon where you may be able to get away with 12 weeks before the race. However, for a longer distance event such as a half or full ironman, it would be recommended to get a coach and allow more time for building the training intensity up correctly. You may find yourself training during the winter months and rather than being outside, putting the hours in on an indoor bike, heading to the local indoor swimming pool doing laps or better yet, combining this with the ZEN8. The ZEN8 Swim Trainer is perfect for exactly this as it saves you time and convenience whilst also allowing you to build your technique and strength from your own home.
If you opt to hire a triathlon coach, you're getting a personalised route towards success but it goes without saying that it's going to cost you more. If you're aiming towards an Ironman event or HIM, it's a good idea to find a coach who can help you by checking your training plan every week, or possibly even more. But, if you have the budget, a personalised coach is a good choice. Of course, these days you can hire a coach virtually, so you don't have to make the journey to train in-person.
Let's begin - The starting point....
Once you've identified when your event takes place, you can work backwards and plan out exactly when you need to be training. Other questions to ask are which event type do you want to race and is your goal to complete it, improve upon an existing time or could it be to actually win the event? You'll also know your experience level and where you are starting from. Are you a total beginner, an intermediate or an experienced athlete with an already good base fitness? This will largely dictate how much training volume is expected to improve. Lastly, just how much time can you dedicate to your training per week? This will have a considerable impact on what can be achieved in the restricted time you have. Many triathletes like to plan their training season around a specific triathlon race.
A good plan isn't just about doing everything exactly according to the plan; instead, it's about having an overall strategy that fits your lifestyle and goals.
Step 1 - Determine Macrocycle Duration. This is split between phase 1, laying the foundations of endurance and technique. Phase 2 is high-end fitness and phase 3 is on race-specific aspects like pacing, open water tactics. Allow six weeks for each phase bringing the total duration to 18 weeks.
Step 2 - Determine Workout frequency (water & land-based). Frequency is more important than how long you are swimming. If you can at least aim for 30-60 mins three sessions in the pool, open water or with ZEN8 Swim Trainer.
Step 3 - Identify limiters (Technique, Fitness & Psychological). Working with a coach or getting expert advice from someone watching and filming can allow you to review your current limiting factors and take corrective measures to fix these such as your stroke.
Step 4 - Understand how to structure workouts. Whilst plans could in theory be structured an exhausting amount of ways, if we keep things as simple as possible and distil to their basics, we have the following high density, high benefit session types:
1. Endurance (1,000-3000 metres)
These can be broken down into sets and distances. So for example, this might look like having all sets broken into intervals of not less than 300 metres at a target intensity zone 3 with a short rest period (15-30 seconds).
2. Intensity/Speed (1,000-2000 metres)
These sets would be broken down into intervals of 25-100 metres with a target intensity zone of 4-5 and a 15-30 seconds rest.
3. Threshold/Threshold Pace (1,000-2000 metres)
A threshold set is broken down into 200 metres or less with around 15-20 seconds rest. Target intensity zone 4.
4. Technical (Form/Tactics/Open Water) 1000+ metres.
With each of the above types, first, perform a warm-up of 300-800 metres before getting into your main set. Next, as a beginner, start with shorter workouts of around 500-1,500 metres whereas as this volume scale-ups, towards 2,000-3,000 metres, the return on investment will be greater.
Open Water sets
The main focus on these would be on endurance (1,000-4000 metres) with special attention to sighting, drafting (if permitted), optimising stroke rate and efficiency.
Step 5 - Build your plan
- Phase 1 on technique and building endurance/resiliency
- Phase 2 focuses on high-end fitness (increased threshold frequency with high-intensity sessions).
- Phase 3 is fitness maintenance and improving upon open water tactics etc.
Whichever training plan you opt for, be sure that you're not simply trying to approximate your workouts or guessing anything along the way, including exertion and your overall performance. You also need to think about any equipment you may need to purchase so that you can train with a greater purpose and more accurately. For instance, the ZEN8 Swim Trainer is a true investment that will save you time and help to pinpoint specific areas you need to improve.
Another good piece of equipment is a triathlon watch. This will help you to work out distances, speed, and pace, along with the level of exertion you put forth. This will help you to analyse your progress and work out where extra work is needed. Alongside that, a bike power-metre is a good choice. These aren't cheap so it's only worthwhile if you have the budget. If you do, this piece of equipment will help to take your cycling to the next level.
Why do you need to train for a triathlon?
A triathlon is a demanding event and it's vital that you put forth the time and effort for training. However, you first need to work out why you're doing it. Understanding your 'why' will help you to get through any blocks you encounter and will keep you motivated through difficult times. A triathlon will help to improve your general fitness levels, including your endurance, strength, and stamina. Of course, it's also a varied event, so it's not likely that you'll get bored. When you finish a triathlon, the amount of self-fulfilment and pride you'll have is second to none. It will build your confidence and push you to achieve even more. There's also the control aspect. In life, we all endure things which push us to our limits and cause us to be frustrated. Training for a triathlon and competing is completely within your control.
What does a triathlon consist of?
A triathlon consists of swimming, cycling, and running. Between each event there is a transition stage and these need to be fast if you want to give yourself a head-start on the next section. The swimming section is usually the first and this is a split swim. Focusing upon swim technique and endurance is key. If you can't make it to the local pool to train, the ZEN8 Swim Trainer will allow you to stick with your training at home. It can also help to pinpoint specific muscles and help you to develop better technique. This is one part of the triathlon that many athletes struggle with, so a tool such as this can be a major investment.
The cycling part of the race is demanding and it's a good idea to allocate around half your training time to cycling training. Then, the final section is the run. However simple as running may seem, this part of the triathlon does carry the greatest risk of becoming injured and by this point, you're likely to be fatigued. Training can help you with both of these aspects.
How long is a triathlon?
There are different levels and lengths of triathlons. There are different terrains, seasons, and also road racing. The Olympic Triathlon is the shorter distance format along with the sprint triathlon. The Olympic version includes 1.5km of swimming, 40km of cycling, and 10km of running. If you half that, you get the distances required for a sprint triathlon. There are also long distance triathlons and these are for more experienced athletes and those who can dedicate larger amounts of time to training. This includes the Ironman and half-Ironman events. The full Ironman is the major aim for all triathletes. This includes 3.8km of swimming, 180km of cycling, and a full marathon at the end. Of course, if you want to compete in the Ironman, you're going to need to qualify first and you'll have to dedicate a large amount of time to strength, endurance, and technique training.
What is the ideal training time for a beginner competing in a triathlon?
That depends on many different factors but there is guidance you can use. You should aim for at least 12 weeks of training to compete in your first short distance triathlon. If you're a total beginner, i.e your level of fitness is not so good, you'll need another 8-12 weeks to build up endurance and stamina. It's a good idea to focus on one main triathlon as your overall competition for the year and if you want to enter other events, use them as training and a way to get used to the format. Of course, those training for a long distance event will need to train for longer and harder. The most important thing to remember is that you need to be ready and fit on the day of the event; the time leading up to that is practice. Don't rush - training takes time and you will get there if you dedicate yourself to it.
Swimming Tips
The swimming part of the triathlon is often the part which many athletes are concerned about. It's often the part that most people would say is their weakest spot. The good news is that by dedicating time to training you will improve your swimming by a large degree. The ZEN8 Swim Trainer is also a great option here and will take your swimming skills to the next level. When you're able to swim 400 metres in a pool without stopping then you'll be able to increase your confidence and train alone. Be sure to break up any swimming training sessions and have regular periods of rest. However, if you're a strong swimmer already and you're able to swim around 1000 metres in a pool without stopping, you could consider joining a swim club for extra training and practice.
If you're considering entering an open water event, it's best to practice in open water as much as possible but again, the ZEN8 will help you when you're unable to visit a body of open water to practice in.
Cycling Tips
A good rule of thumb is to work towards cycling twice per week, or more if you can, if you're a beginner. You should work to build up your cycling training to around 25km, equating to around 15 miles. Then, you should be nearing the endurance level you'll need for a sprint triathlon event. Be sure to pace yourself between regular rides and harder rides. Mix up your training by cycling indoors and outdoors. You can also find many virtual platforms such as Garmin or Zwift to help you. However, you're going to be cycling outdoors during your triathlon, so make sure that you do some of your training outdoors. Then, you're ready for the day of the race.
Running Tips
Running may seem simple but as we mentioned before, it carries the greatest risk of injury. Therefore, work towards running two times per week but don't push yourself to the point of injury. Start off slow, at around two miles and then build up your distance by a mile every month. By the time you reach 4-5 miles, you'll be at a good level. Again, mix it up with regular runs and harder runs. Patience is key here if you want to build up endurance and strength while avoiding injury.
Strength Training Tips
You should add in some strength training while you're working towards your event. Two sessions of strength and conditioning per week is a good starting point, each lasting 40 minutes. These sessions will help to give you more flexibility and strength and this will reduce injury likelihood and boost the speed of your transitions. A good rule of thumb is to go for two swimming sessions, either in open water or a pool, or using the ZEn8 to build strength and for practice, two runs and two cycling sessions. Then, add in your strength sessions.