Masters (40+) Olympic Triathlon Training Plans

This is most people’s weakest area, and the aspect they are most concerned about. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program.

Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Break up your swim workouts, into smaller chunks with regular rest periods. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2km session (with frequent short rests). By this stage you could also test yourself with a 1500 non-stop swim.

We suggest you always have some idea of what you’re doing, before you get in the pool. You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. If you follow our training plans, we do all the thinking for you. We also include video swim drills, to help improve different aspects of your stroke.

If you’re thinking of doing a triathlon with an open water swim, it’s a good idea to practice swimming in that environment too. It doesn’t have to be every swim you do but aim for at least two open water swims before you race in open water. We include these workouts in our training plans too, in the lead up to race day.

Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 50 km (or 30 miles). This will give you enough fitness for an Olympic triathlon, with a little to spare. Most of your training can be done at chatting pace, but it’s also good to include some harder efforts.

You can either cycle outdoors in good weather, or indoors using a trainer such as a Wahoo KICKR. Many indoor trainers enable you to link to interactive cycling software like Zwift. This means you can ride with real people in a virtual environment – which makes it more fun. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. However, it’s sensible to do at least some of your training outside on the bike you intend to use during your triathlon. This ensures you’re used to the feel and handling of your race-day bike.

Aim to run twice per week, but be sensible about your speed and distances, to avoid injury. For example, you could start off by running two miles and increase your distance by 1 mile per month until you build up to around 6-miles. In the last few weeks, you could include some runs straight after cycling, just to get used to the feeling. Do most of your running at chatting pace, even if it means you must include some walking. It’s also good to include some harder efforts but interspersed with plenty of easy stuff. Be patient with your running. Impatience leads to injuries, and consistency is your goal.

We include two sessions per week in our FREE Strength and Conditioning plans. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s good if you can. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week. Rather than instead of them.