Is completing a triathlon on your list of things to conquer this year? If you’re thinking of registering for a triathlon, it’s important to take a look at upcoming races and leave enough time before the event for you to properly train. How long a training program is varies and can be based on several things including your fitness level before training, your past experience training for a race and your goals.
Depending on your fitness experience before a sprint triathlon, you’ll likely need 8 to 12 weeks of consistent training before race day. If you are healthy, in good shape, and familiar with all of the triathlon components (swimming, biking, and running), an 8-week program could be enough for you.
On the other side of the spectrum, if you are starting from scratch, you may want to give yourself 16 weeks to train for your race. If you’re not sure when you want to sign up for a race but want to get a head start on building up endurance, you can start your training with four weeks of doing some type of cardiovascular exercise two to three times a week, which will help build your base.
You should plan on training 4 to 6 hours over the span of five days. Your workouts should ideally be structured to include two workouts in your weakest discipline, one each of the other two disciplines, and one workout which can be a combination of the three, also known as brick workouts. Brick workouts will help you better train for race day. As you get further into your training and more comfortable with each of the three disciplines, you’ll be able to add more combination workouts.
Be sure to include resistance and strength training, including core work, as part of your weekly program, which can be done after endurance work. Include exercises that strengthen the primary muscles needed in each of the three components of your race. Take a look at 7 Best Strength Moves for Triathletes for the best strength workouts to add to your training.
Throughout your entire training program, it’s also important to incorporate rest days to give your body a chance to recover between workout sessions. Taking off a day each week is essential for recovery. Rest days should be taken either before or right after your long workouts.
So how long will you need in order to properly train for a triathlon? For the best answer to that question, reach out to me for a free consultation. I will be able to give you an appropriate timeframe for your training program and give you the best guidance so you can have the best race possible.
Looking for the best guidance to ensure you’re physically and mentally prepared for race day? Contact me today to set up a free coaching consultation!
Train Right, Tri Right!
Coach MJ
