How to Create a Successful Triathlon Training Plan

Learning how to train for a triathlon can be intimidating, especially for a beginner in the sport or someone with little experience in exercise at all. Balancing this 3-in-1 event is a delicate act, one that leaves people open to overtraining and overuse injury. That being said, it is doable, and millions of triathlon participants prove so every year. Will you be one of them?

Triathlete Training

Your current state of fitness, your experience in triathlon, the type of triathlon you’re entering, the course route, and figuring out how to adjust your life around three separate sports are all things that should be considered in your triathlon training plan. That’s how complex this sport is, and should be indicative of how much time and effort will be required in your prep.

On the other hand, there are levels to the sport. Doing a Sprint is a lot different than an Ironman, in almost every way. A relatively fit individual might complete a sprint triathlon with a few weeks of training, while a notably unfit individual who aspires to Ironman status is looking at years of consistent work and discipline.

There is also the question, no matter what stage in your training you are, of how to balance three separate sports in one training program. There are almost too many variables for researchers to produce a concrete answer, particularly because that answer can change so drastically depending on the distance of the event, the course, and the triathlete's personal strengths and weaknesses.

Whenever you find yourself in such a convoluted situation, the best thing to do is break it up into parts, give each component its due, then reconvene with an overall plan. So that’s exactly what we’re going to do for you here…

The Swim

The swim is always first, and always the shortest. Paradoxically, it’s also the most dangerous (with the possibility of drowning and all). Event depending, you may be jostling for position with other racers if competing in an open body of water. Beginner events and shorter distances may take place in a swimming pool, where the chances of eating a foot or elbow are less.

Swimmers on their own are known for the incredible amount of volume they put in and time in the pool. One reason they can do this is because of the nature of swimming itself. The water nullifies the effects of gravity on the body, making swimming incredibly low-impact, sometimes to a fault. Swimmers have been known to have low bone mineral density levels, resultantly.

You can use this to your benefit, however, and put in time in the pool or open water when the body is feeling beat up from the other activities. The contralateral movements on the spine, hips, and shoulders provide a pumping motion that feels nice and is regenerative. You also have to learn to control your breathing, which is paramount to the success of any endurance sport.

Elite Ironman athletes spend the least amount of their training time swimming (see below), which is something to keep in mind as you schedule your sessions. Depending on your experience in the water, it’s a part of triathlon that can make or break your final result (especially in sprint/olympic distances). And one thing’s for sure, nobody likes to start off on a bad foot.

A 6-month analysis of training-intensity distribution and physiological adaptation in Ironman triathletes. Be sure to refer to these volumes throughout the next two sections, as well. They’re representative of the distance required for each sport, but not of the total demands each sport places on the body. (Source: Journal of Sports Sciences)

The Bike

The bike is always second, and always the longest event in triathlon. In a sprint you’ll typically ride for about 2.4 miles (4 km), and an Ironman will have you cycling for a tremendous 112 miles (180 km). Relative to the triathlon type, of course, but always the furthest distance you’ll cover on race day. 

Cycling distances can be deceptive if you’re not experienced in the sport. 2.4 miles might sound like more than anything you have done or even could do, but the truth is that even a relatively unfit person could cycle that far on a Sunday afternoon. The bike does a tremendous amount of the transporting for you. However, that doesn’t mean it won’t be difficult.

Even if you’re on a shorter course, it’s important to consider the terrain that you’ll be riding on or through. It only takes one steep climb above your fitness level to completely discourage or perhaps even disqualify a triathlete, and believe us, it happens all the time. Get familiar with the race you’re entering, and be sure you have the strength and lung capacity to deal with its route.

Like swimming, biking has some advantages when it comes to impact on the body. The bike supports your weight, so aches and pains generally tend to come from the prolonged seated and folded over postures you’ll be in while riding. Lower back, front of the hip, and neck are all problem areas for cyclists, and need to be monitored closely when adjusting for volume.

A helpful tip: You should always be able to comfortably complete at least 10% extra of all the prescribed distances in the event you’re entering; at similar gradients and in comparable conditions. You need some reserves to be able to perform optimally, and also so you can be prepared for any setbacks or unexpected happenings while on course. (Image credit: Adobe Stock)

The Run

The run is always the last and, by many measures, the hardest part of a triathlon. Not only are you pre-fatigued from swimming and biking, but running itself is not easy for many people. You’ve probably noticed that people hold strong opinions on running. In triathlon it’s no less controversial, and is actually responsible for the majority of triathlon overuse injury.

Of all three sports, running is the one you should be particularly wary of. Running is not bad for you, but improper running can be devastating to your joints and result in a lot of pain and time off from training. When designing a triathlon training plan, it’s important to ease yourself into your runs, incrementally increasing the overall volume and distance covered each session.

Like the other two sports, the number of repetitions (in this case, steps) that you will perform in a run is mind-boggling. On average, it takes a runner about 1,500 steps to run just one mile. That’s 1,500 bone-compressing, joint-distorting, muscle-straining steps. This is one of the reasons why the injury risk for this discipline is so high.

Strength training has been shown to increase running economy and reduce the risk of overuse injury in runners. You need a strong frame to sustain the 2-3x bodyweight each leg will be subjected to every time your foot hits the ground. Resistance training will help minimize injuries across the board in triathlon training, and is a necessary part of any well-rounded program.

(Image credit: Adobe Stock)

Sample Triathlete Training Programs

Now let’s try putting all that background info to use. Use the following templates as a reference when scheduling your own training. It’s important that you (or your coach) tailor the training to your unique body, experience, and circumstances. Pay attention to how your body responds to each session, and constantly adjust to find what works for you.

Programs reflect three different types of triathletes. Beginners, who would likely be training for a Sprint. Intermediates, who would be comfortable and challenged by the Olympic or Standard distance. And Advanced, which is the level of training required for an ultra-endurance event like the Ironman. 

Beginner (Sprint)

R = Rest

M = Mobility work (stretching, flexibility, gentle movement)

Summary: Focus on time spent doing each activity as opposed to distance covered. If you have a prescribed distance, you may not have the strength or fitness to complete it. Aiming for time accumulation, regardless of pace will help mitigate injury and build a good base. When there’s two workouts in a single day, you can do them in immediate succession or at different times.

Intermediate (Sprint/Olympic)

AR = Active Recovery (leisurely physical activity, i.e. walking, kayaking, sport, etc.)

M = Mobility work (stretching, flexibility, gentle movement)

R = Rest

Summary: The distances prescribed would work well for someone training for the Olympic or Standard triathlon distance. More attention needs to be paid to the actual distances and volume you’re putting in. Modify on an as-needed basis to prevent injury. Incorporate more strength/mobility and rest if things start flaring up. Dial back and try again.

Advanced (Ironman)

AR = Active Recovery (leisurely physical activity, i.e. walking, kayaking, sport, etc.)

M = Mobility work (stretching, flexibility, gentle movement)

R = Rest

Brick = Done immediately after first workout to replicate transition

Summary: Much more volume and time commitment in this program to reflect the incredible demands of the Ironman. You need to build a huge base and be able to tolerate this kind of volume if you are to finish this race. It should be a long-term goal for people just starting out in the sport to reduce the likelihood of injury and discouragement.

Dynamic Triathlete Training Program

Our programming at Dynamic Triathlete has been designed to build you from the ground up and compete in the sport of triathlon pain-free! We have an extensive library of follow-along routines that focus on strength, mobility, and injury prevention to supplement your swims, bikes, and runs! Try us out for 7-days FREE by clicking here!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist