Triathlon training is tough and demanding. To prepare for a race, you need to complete multiple swimming, cycling, and running sessions throughout the week, supported by a specific diet.
You'll need to be able to provide your body with enough energy to sustain this physical effort, but without weighing yourself down, which could compromise your performance. In this article, we'll give you some helpful tips if you've decided to participate in a triathlon competition. However, remember that these tips are no substitute for the advice of your personal trainer and a specialized nutritionist.
Physical effort in triathlon
In any triathlon discipline, the body is pushed to extremes. To practice this sport, you absolutely must be adequately prepared: no one can improvise a triathlon race without putting their health at risk.
This is true for preparing for a sprint triathlon, as well as for an Olympic triathlon or Ironman.
We know that the differences between these disciplines lie primarily in the distances covered. In sprinting, the distances are shorter, but the muscular effort required to achieve speed is impressive. In contrast, the Ironman is an endurance challenge. The Olympic Triathlon represents a middle ground between the two disciplines.
In any case, the physique in Triathlon must be taken exceptionally well because the body is called upon to do an extraordinary job.
But how does training vary between the different triathlon disciplines? Let's delve deeper below.
Triathlon: training varies depending on the discipline
Each triathlon discipline pushes your body to perform a different type of physical work. Consequently, the training you'll need to do will vary depending on the competition.
An important thing to keep in mind: when choosing your discipline, remember that a natural factor can influence your abilities. Some individuals are more suited to endurance-based physical activity, others to sprinting.
Training, however, is essential for competing. In fact, a well-trained athlete is often more effective than a talented athlete who lacks consistency in training.
Training for the Olympic triathlon
In Olympic Triathlon, the distances covered are considerable, but speed is also crucial. A race lasts on average just over three hours. During this time, the physical activity remains intense.
Training should be both aerobic and anaerobic, with specific focus on all three phases: swimming, cycling, and running. Since the cycling phase relies heavily on the ability to follow the others' draft, it will also be helpful to prepare strategically for this portion of the race.
The training tables for the Olympic Triathlon for an amateur athlete include approximately:
- 6km of swimming per week, split into a couple of 3km workouts;
- 150km of cycling per week, with a shorter (60km) and a longer (90km) ride;
- 30 km of running per week.
These are general guidelines. The workouts you can actually do depend on your starting physical condition.
Is this intense training enough to prepare for an Olympic Triathlon? No. Triathlon training plans also require aerobic training sessions to improve cardiovascular performance and muscular endurance training over long distances.
As for cycling, we also suggest organizing group rides to improve your ability to follow the slipstream of the leading group . On the road, during the race, it's an excellent way to conserve energy while maintaining good performance and times.
If you want to participate in a triathlon, training will take up almost all your free time, for at least 11 or 12 weeks. You need to be very motivated to keep up the training.
Training for the sprint triathlon
Sprint triathlon training plans are a bit different, due to the specific nature of this discipline. Does a shorter race mean you train less? No, because it's just as tiring if you're competing at a faster pace. The plans still call for 2 or 3 workouts per day, at least 6 days a week.
Roughly speaking, it would be helpful to address each week:
- two swimming sessions;
- two cycling training sessions;
- two or three running workouts.
Physical preparation for the sprint continues for approximately 12 weeks, but it is very useful to do combined training (swimming + cycling + running) in the 3 weeks before the race.
These certainly require more intense muscular and cardiovascular effort than interval training. Another disadvantage is that they're difficult to organize logistically.
However, they are really useful for preparing for the race. You could start with combined workouts over shorter distances, and then, in the weeks immediately before the race, move on to combined workouts that best simulate the competition.
Triathlon Nutrition: What You Need to Know
Nutrition is our source of energy. An athlete's energy needs are higher than those of a sedentary person. A triathlete's needs are extremely high.
Does this mean you can eat any food you like during athletic training? The answer is clearly no. In fact, to maintain high physical performance, the body needs to be nourished and energized, but not weighed down.
A triathlete's diet must be balanced in the three macronutrients: carbohydrates, proteins, and fiber. It's also important for it to be rich in vitamins and minerals , which are abundantly lost during intense physical activity.
So say no to a high-protein, low-carb diet, and vice versa.
Meals should be nutritious and balanced, as well as frequent. You shouldn't skip any meals after breakfast, including snacks.
Even during the race, it's extremely important to carry energy bars with you to avoid blood sugar drops, injuries, and fainting. Under the guidance of a professional , you may want to consider taking specific nutritional supplements.
We offer the perfect advice: seek the advice of an expert nutritionist who can help you balance your energy intake and output, paying attention to hormonal cycles, which are crucial for competitive performance but are disrupted by intense athletic activity. Both an athlete's health and performance depend on training and nutrition.
