The sport of Triathlon is on the rise with three times as many races popping up across the country. The greatest increases in participation are seen in the 30+ age group as this demographic is looking for a personal challenge and a way to stay in great shape. The swim, bike, run event is cross-training at its best and offers a healthy, active and fun culture and community. Have you suggested triathlons to your clients? How about running a triathlon training group? Send this information and the information in this series to your clients to see if there is interest and then decide how you can both help your clients reach their goals with triathlon training and help yourself generate some extra revenue!
When someone decides to complete a triathlon, they are often overwhelmed with where to start and how to balance three separate events. This series will provide your clients with everything they need to know to get to the finish line of a Triathlon and get in great shape through the process.
Over the last 4 weeks, we’ve reviewed all the ins and outs of the sport of Triathlon and provided specific training tips. So hopefully you have inspired your clients to try a Triathlon this summer. Today we are going to tackle some specifics of program design to help your clients plan their training week.
Frequency of Training:
It’s difficult for many to imagine training for 3 different sports but it can easily be done in 5-6 training days per week. However, in order to achieve the frequency for each sport as listed in prior columns, it will often require two workouts per day – one in the morning and one in the evening or two disciplines back to back. Try to incorporate one Rest or Active Recovery Day per week and try to balance your program so you alternate different types of workouts. Here is a sample workout template that you will adjust based on your schedule:
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| AM SwimPM Bike | AM RunPM Resistance & Core Conditioning | AM SwimPM Bike | AM RunPM Resistance & Core Conditioning | Rest Day | Brick Workout (Bike/Run)or Mini-Tri Practice | Swim and/or Yoga |
Duration & Intensity of Training:
Remember that duration and intensity are dependent on each other – for example, if you’re going to complete a really high intensity workout, it should be shorter…if you’re going to complete an easier intensity workout, it should be longer. The key is to mix it up…some workouts will be harder and shorter and others easier and longer. It’s also important to note that some coaches suggest that for longer Triathlon events (1/2 Ironman, Ironman), you only need to train to a maximum of 70% of the race time…for example, if you were going to complete a 4 hour marathon, you’d only need to run to a maximum of 3 hours in your training program. That’s a very wise and prudent approach if you find yourself prone to injuries or need to be efficient in your training because of a busy schedule.
Total Volume of Training:
How much time you spend training for your Triathlon will depend on your personal schedule, the distance of your triathlon and whether you are a recreational athlete, age group contender or elite level. Clearly if your goals are more ambitious, you will need to spend more time training. Generally, you can follow these guidelines.
- Low volume/Beginner: 5-10 hours/week
- Moderate/Intermediate volume: 10-18 hours/week
- High/Elite volume: 18-27 hours/week
Then, a good approach to designing your training program is to split your volume according to triathlon times; Swim 15-20%, Bike 50-55%, Run 20-35%. So let’s say you are in the beginner level, based on this formula, you would spend 45 minutes – 2 hours swimming, 2.5-5.5 hours biking and 1-3.5 hours running per week. It’s okay to adjust these percentages to spend a little more time on your weaker areas. When advancing your program, incorporate a gradual progression increasing volume of training no more than 10-20% every 1-2 weeks. And if you’re new to exercise, incorporate 8-12 weeks of general base conditioning before beginning an aggressive sports specific program.
Strength Training & Stretching:
To maximize your performance and minimize your risk for injury, be sure to incorporate Resistance Training and Core Conditioning two times per week and spend some time after each workout stretching, foam rolling and releasing muscles. During heavy training, it’s also wise to schedule in regular massage sessions to address those tight areas that may surface.
Stay tuned next week as we finalize the series by discussing tapering in the week(s) leading up to your event and planning your race day and transitions between sports.
Yours in health, fitness & business,
Sherri McMillan
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