Are you looking to get into triathlons but not sure where to start? Then look no further. In this guide, I will show you exactly how to structure a training program from the ground up and ensure that you have the best chance of success.
Why Structure Matters in Triathlon Training
Training for a triathlon can feel overwhelming. There’s a lot to manage with three disciplines—swimming, cycling, and running—plus transitions, strength training, and race nutrition. Breaking your training into structured phases can help you focus on the right workouts at the right time while keeping things fresh and engaging.
Here’s how to organize your training into six key phases for peak performance:
Phase 1: Preparation Phase (3-4 Weeks)
The prep phase is your starting point. After a long break, this phase gradually eases you back into regular exercise. Workouts are shorter and mostly low-intensity, with a few short efforts sprinkled in.
- Focus on establishing a regular exercise routine.
- Experiment with new equipment, routes, or swim coaching.
- Missed sessions aren’t a big deal—this is all about building consistency.
Phase 2: Base Phase (8-12 Weeks)
The base phase is all about building endurance and general fitness. With no immediate races on the horizon, you can focus on consistent, low-intensity training.
- Gradually increase workout durations each week.
- Introduce moderate and high-intensity efforts later in the phase.
- Focus on endurance with plenty of aerobic workouts.
Phase 3: Build Phase (8-9 Weeks)
As your target race approaches, the build phase focuses on race-specific fitness. This includes practicing race-day pacing, nutrition, and transitions.
- Include long efforts at target race pace during weekend workouts.
- Start incorporating bike-to-run brick sessions.
- Practice open-water swimming and race nutrition strategies.
Phase 4: Peak Phase (1-2 Weeks)
The peak phase is your final preparation before race day. The goal is to feel fresh, confident, and ready to race.
- Reduce workout durations and add an extra rest day each week.
- Focus on shorter, race-specific workouts.
- Test your race-day gear and simulate parts of your race.
Phase 5: Race Phase (1 Week)
The race phase is about maintaining fitness and resting up for your event. Short, low-intensity workouts dominate this phase.
- Take 1-2 rest days to recharge fully.
- Include brief race-paced efforts early in the week.
- Focus on staying fresh and avoiding fatigue.
Phase 6: Transition Phase (1-8 Weeks)
After your race, the transition phase allows for mental and physical recovery. This phase can be as short as a week or as long as two months, depending on your race schedule.
- Prioritize rest and unstructured training.
- Incorporate light, enjoyable activities to stay active.
- Use this time to reflect on your race and plan future goals.
