Triathlon Training
Triathlon Training by Coach Phil Mosley. Coaching Editor of Triathlon Plus magazine and Ironman Certified Coach with 20 years experience.
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Triathlon is such a complex and exciting sport. It requires you to train for three completely different disciplines (swim, bike and run) and then put them all together into one seamless race.
From a training point of view, it can be hard to strike the right balance between swimming, cycling and running, in addition to brick workouts, open water swims, transition training and strength work. That's before you've even thought about things like nutrition, equipment and pacing strategies. At My Pro Coach we have over 200 different triathlon training plans, so you're sure to find a plan that's tailored to your needs. If you're not sure which plan to choose, you can contact us with some background information and we'll suggest the best triathlon training plan for your needs. You also get email coach access, so you can contact us at anytime once you're up and running. Our plans include drag and drop workouts, so you can easily tailor the plan around your weekly availability. And you can even export the workouts to your training devices (like Garmin, TrainerRoad, Wahoo and Zwift) and follow the sessions while you train. |
"I was faster in all three disciplines compared to the same race last year and by 14-minutes overall."
-Joseph Ong, Hong Kong International Tri Oct 2014 - 
Joseph Ong, Hong Kong International Triathlon
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How To Prepare For A Triathlon
Our approach to triathlon coaching is to break your year down into several phases. Before doing this we'll help you identify your key triathlons and assign them an 'A', 'B' or 'C' priority depending on their importance. This helps us to time your training phases properly, so that you peak for your 'A' priority events. Your training will usually be broken down into four weeks blocks, consisting of three weeks of progressive triathlon training and an active recovery week. The active recovery weeks are vital, because this is when your body repairs and becomes stronger. It also gives you a break from the mental grind of full training.
Six Phases of Our Triathlon Coaching
1. Prep Phase
- Typically four weeks, for example January
This period is all about preparing your body and mind to start regular training. It typically lasts around 4-weeks. During this time your aim is to get up off the couch and start building some training momentum. You don’t need to train like an Olympian yet, but you do need to start racking up some consistent, regular training. It’s also a good time to try new things out, like a different pool, a new running group or a new turbo-trainer. Sessions during this phase include low intensity workouts and short ‘speed-skill’ sessions which combine a small amount of speed with a focus on technique. The training volume is not high during this phase.
2. Base Phase
- Typically 12-weeks, for example February-April
The Base period has been described as being like an Egyptian pyramid: The broader the base of the pyramid, the higher the peak that can be built upon it. The main focus is on endurance training at low intensities as well as “speed skill” sessions that involve a few short high intensity efforts and technique drills. After four weeks we also include some muscular endurance workouts, consisting of longer efforts (5-30 mins) at around your 1-hour race pace, with relatively short recovery periods.
3. Build Phase
- Typically 8-weeks, for example May and June
After 8-16 weeks of Base training, it’s time to move on to the Build Phase. During this time your workouts become more race-specific and less general. Don’t worry too much about your weekly volume (hours or distance per week) at this stage, focus more on what you do specifically in a few key workouts. We won't make every single session race-specific, otherwise you’ll be permanently exhausted. When you’re between key workouts, you either need to take recovery or do an easy low intensity workout.
4. Peak Phase
- Typically 4-weeks, for example July
This phase starts around three weeks before your 'A' priority races. The aim is to get the right mix of intensity and rest to produce race-readiness at the right time. It involves doing race-simulations every third or fourth day, and then taking rest or doing easy sessions in between. These workouts gradually get shorter as you progress through the first week or two. The intensity of these workouts is at least your 1-hour race pace, with recovery periods. On the days between these race-simulation sessions we'll set you a rest low intensity training. These workouts also get shorter as the Peak period progresses.
5. Race Phase
- Typically 1-week, for example early August
This phase takes place in the last week before your big race. The main aims are to maintain your fitness, eliminate any traces of fatigue and to prepare you mentally. Every athlete has their own way of tapering for a race, but research suggests that you should reduce the training volume and frequency, but not necessarily your intensity.
6. Transition Phase
- Typically 2-12 weeks, half way through the race season or at the end.This phase normally comes after a big race or at the end of a season. It marks the end of the macro-cycle and it’s an important time to get some rest from the demands of structured training. That’s not to say you should stop altogether, but your emphasis should be on exercising rather than on training hard until you start the next macro-cycle.
Contact us for more information.
Phil Mosley
Six Phases of Our Triathlon Coaching
1. Prep Phase
- Typically four weeks, for example January
This period is all about preparing your body and mind to start regular training. It typically lasts around 4-weeks. During this time your aim is to get up off the couch and start building some training momentum. You don’t need to train like an Olympian yet, but you do need to start racking up some consistent, regular training. It’s also a good time to try new things out, like a different pool, a new running group or a new turbo-trainer. Sessions during this phase include low intensity workouts and short ‘speed-skill’ sessions which combine a small amount of speed with a focus on technique. The training volume is not high during this phase.
2. Base Phase
- Typically 12-weeks, for example February-April
The Base period has been described as being like an Egyptian pyramid: The broader the base of the pyramid, the higher the peak that can be built upon it. The main focus is on endurance training at low intensities as well as “speed skill” sessions that involve a few short high intensity efforts and technique drills. After four weeks we also include some muscular endurance workouts, consisting of longer efforts (5-30 mins) at around your 1-hour race pace, with relatively short recovery periods.
3. Build Phase
- Typically 8-weeks, for example May and June
After 8-16 weeks of Base training, it’s time to move on to the Build Phase. During this time your workouts become more race-specific and less general. Don’t worry too much about your weekly volume (hours or distance per week) at this stage, focus more on what you do specifically in a few key workouts. We won't make every single session race-specific, otherwise you’ll be permanently exhausted. When you’re between key workouts, you either need to take recovery or do an easy low intensity workout.
4. Peak Phase
- Typically 4-weeks, for example July
This phase starts around three weeks before your 'A' priority races. The aim is to get the right mix of intensity and rest to produce race-readiness at the right time. It involves doing race-simulations every third or fourth day, and then taking rest or doing easy sessions in between. These workouts gradually get shorter as you progress through the first week or two. The intensity of these workouts is at least your 1-hour race pace, with recovery periods. On the days between these race-simulation sessions we'll set you a rest low intensity training. These workouts also get shorter as the Peak period progresses.
5. Race Phase
- Typically 1-week, for example early August
This phase takes place in the last week before your big race. The main aims are to maintain your fitness, eliminate any traces of fatigue and to prepare you mentally. Every athlete has their own way of tapering for a race, but research suggests that you should reduce the training volume and frequency, but not necessarily your intensity.
6. Transition Phase
- Typically 2-12 weeks, half way through the race season or at the end.This phase normally comes after a big race or at the end of a season. It marks the end of the macro-cycle and it’s an important time to get some rest from the demands of structured training. That’s not to say you should stop altogether, but your emphasis should be on exercising rather than on training hard until you start the next macro-cycle.
Contact us for more information.
Phil Mosley