Triathlon Training Explained | How To Structure Your Training Plan
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- Опубліковано 17 лип 2024
- We have a BRAND NEW SHOW! The first Triathlon Training Explained show is here. Whether you are a beginner triathlete attempting your first race, or an old hand to triathlon, we’re going to be answering all the questions you wish you knew the answer to.
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In the our NEW Triathlon Training Explained show, we’re going to be answering all the questions you wish you knew the answer to. Everything from what you should wear during a triathlon, through to the technical parts of the sport such as watts per kilo, training zones and aerodynamics.
We will also be doing investigations, getting specialists in to help, getting sciency and of course, talking to the pros. Whether you are a beginner triathlete attempting your first race, or an old hand to triathlon, we will have the answers for you!
On this week's show, we are looking into how to structure your training plan and will be answering the following questions:
- How should you structure a yearly routine with training blocks?
- How can you combine triathlon training with strength training?
- Is reverse periodisation using early season HIIT workouts the new norm?
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/7W
For more information on this topic, check out the following links from training peaks:
- Macrocycles, Mesocycles and Microcycles: Understanding the 3 Cycles of Periodization - gtn.io/CyclesofPeriodization
- Reverse vs. Traditional Periodization for Triathlon Training - gtn.io/Periodization
Watch more on GTN...
📹 Strength And Conditioning Workout For Beginners - gtn.io/SC
📹 Top 5 Training Strategies When You Have No Time - gtn.io/TrainWithNoTime
Photos: © Triathlon / Getty Images
Music: Epidemic Sound
Stop Chasing Me - Patrik Almkvisth
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Let us know all of your triathlon training questions in the comments below 👇 We will try and answer as many of them as possible in the coming shows!
How many hours per week should a person who is planning for an Olympic tri train? How about a HIM?
Not a training question but can long stints sat down (at a desk) cause knee/hip tightness?
Hi EatRideGrow, thanks for the question. I would say it is training related as it effects the bigger picture. Yes long stints sitting can certainly cause hip tightness as you are forced into a flexed position that is then backed up on the bike. Your knees should be able to move more freely at your desk and are less likely to get tight in the first place. Just get up and move as often as you can.
Hi TriTim, This is a good question and one that does vary from person to person so much. We will add it to our list to delve into in more depth in the future.
Hi GTN, could you maybe do a section in one of these videos about how to implement periodisation when you train with a club? Because the club sessions won't necessarily build up to your individual race goals (because they have to cater for everyone). Thanks :)
I’m a newbie competing in my first Ironman 70.3 on May 20th in Chattanooga Tennessee, and recetly learned of Training Peaks and signed up for a 12 week training/assistance program and it has been a great help in aiding on how to structure and prepare as best as I can. This video segment is fantastic and extremely relative, good job GTN.
Hey thanks guys! That helps heaps. Keep up the amazing work you’re doing.
Excellent show guys, lots of useful information and tips. Thanks, keep em coming.
Awesome new show!
I have been doing triathlon for a couple of years and these videos are a great source of information. Love them ! And where did you get the Kona helmet? Asking for a friend... lol
Great stuff!
Hi GTN, I love the show and I’ve watched since the very beginning. I’m looking forward to this new training segment. Here’s my question, which I left under one of the very first shows: how should I balance my training if I need a lot of work on one discipline, but without sacrificing the other two? In my case I’m a good swimmer and an ok cyclist, but my running needs a LOT of work.
Hi Todd,
Thanks for asking the question again. We will add it to our list to cover in a future show as I am sure a lot of people are with you on that one.
Hey GTN! I absolutely love the information you guys provide! Now here is my question: I am a big guy (203cm and 98kg). What are your thoughts and opinions on larger guys/gals training and competing? Are there weight class in triathlon? Really interested in training and competing but it seems like being big could put you at a huge disadvantage.
Training Tall it'll only hurt ur run or a hilly bike. Watch those joints on the run with a nice squishy pair of hokas 😎
Jan Frodeno is 6-4 and 74kg. Being 6-8 really won't hamper you took much and there's tall dudes all over the place. There are no weight classes in Ironman anymore, however there at the Olympic Triathlon distance. Yet, most of the Clydesdales I know are yoked and super fast.
Training Tall just checked ur channel and can see ur a bit of a unit, definitely fit enough to be a fast big guy on the run. You're never going to beat a fast little'un in the mountains but you should put out a lot of power on the bike with that rowing background. Height also a huge advantage in the swim. Go for it u freak 😋😁
Hi Training Tall,
Thanks for your comment and question. There are no weight classes I'm afraid only age categories. You see people competing at a variety of heights and weights, it is just learning to find a distance and an event that plays into your strengths like the other replies have mentioned. Sticking to a flatter course would probably suit you for the bike and the run. Good luck!
what about: I've signed up for a 70.3 Ironman and haven't quite trained as much as I had originally planned, any tips as the race is approaching in about 6 weeks? thanks!
Love this show... keep going guys ! My question is: in order to evaluate your progression it’s good to do tests (always the same in same environment and check the improvement or not). Can you use your rest week to perform that kind of test ?
Great question nolwenn - one we'll definitely look to answer in an upcoming show!
Great show GTN! I would love to know more about how to properly taper before a race. How long should the taper be so you’re fresh, but not losing fitness? Should you do nothing? Do short speed stuff? Do easy workouts? What do you think? Thanks!
Hi Ryan, This is a great topic and you're not the only person to ask. It is on our list and we will cover it soon. Thanks for the question.
Hi,
Do you guys have any videos about mixing triathlon training and weight lifting?
Hello GTN, when should I eat what? (for Breakfast, Lunch, Dinner)
Question: Is there any reason not to wear a sleeved suit in a short distance race (sprint/oly)? Sleeved suits seem to always test faster in the wind tunnel but many pros still go sleeveless for short course racing
Is it worth buying a training program from training peaks? What is the advantage of them over freely available ones?
I'm a cyclist, but because of you guys and this channel, I've taken up running as a way to keep my cardiovascular health happy in the winter. (I'll get to swimming soon.)
My question: How do I set reasonable goals for running? I can run 10 km with not too much drama, and I'm toying with entering a half or full marathon later this year. How do I determine a reasonable pace to aim for? How quickly can I expect to progress to being able to run a full marathon, given my beginner (1 month) starting point? How should I manage my expectations?
Thank you! Keep up the great vids!
Corey Ireland if you can run a 10k, you’re in the perfect shape to start in on a 12 week marathon prep plan. There are loads of these for free on the internet. So, if you can stick to a running specific training plan, you can be ready for a marathon in about 3 months.
Planning for the 70.3 in Madison WI. Thanks so much for the great videos, can't overstate how good they are! I am quite addicted to them and surely will have withdrawal symptoms in the off season when I am not watching them daily. Any videos about muscle recovery strategies, such as compression stockings, cold water, massage, etc? I am 43, work full time and have to take statins (familial hypercholesterolemia), which are not the most muscle friendly medications. No worries, I am not asking for medical advice, just wondering if there is some evidence for anything that aids in muscle recovery especially during high intensity weeks.
Hi Pedro,
Recovery is key as it seems your fully aware. We did make a video looking at recovery from a race that I made after my 70.3 World championship race in Chattanooga, check that out for some ideas. We will touch on it again in the future as well.
HIIT training. Does it work and what are the benefits and risks? If you have a better strategy what is it?
I was wondering what foot maintenance and any foot strengthening exercises or stability regimes you recommend. Stability like strengthening the calfs to help with known pronation issues or regaining strength in the bridge of the foot or if any joints have seized up and what they might indicate. Being such an important part of our sport and how they can create injuries it might be a useful subject.
Hi Joey C,
We touched on this in the recent barefoot video but will definitely cover this in the future on the show.
Hey guys, loving the show!
My question is being fairly new to the sport, is doing two sessions a day too much, would it be more beneficial to lighten the workload and just train one discipline a day? Assuming you have time for two sessions a day of course. Thanks
Brick sessions
Depends on your weekly hours. As long as you get enough recovery afterwards two sessions can be beneficial
I'm training for a triathlon for the first time this year. I have been cycling for over 20 years and I have been running for 6, 7 years. Swimming is definitely not my strength but I developed a fast cadence from cycling (90-100 on average). So my first question is about swimming. Because of my cycling background I naturally use my legs a lot while swimming and my feet move very fast in the water but I feel that they don't propel me forward a lot. What is the proper technique to get the most out of my legs while swimming?
My second question is about running. I just got a sports watch and there's a lot more information that I get from that than what I'm used to. I did my first run with it this morning and I was surprised to see my cadence. Like I said before I do have a fast cadence on the bike and from watching your videos before you mentioned that your bike cadence and your run cadence should be similar. My bike average cadence is usually (90-100) but my average run cadence this morning was 196. Does this make sense? Is my sports watch set wrong somehow?
Finally what should be my stride length? What is vertical ratio? And what is vertical oscillation?
Hi, I cycle to work and back 4 times a week (30km/day) it's the best way to get to work but I wonder if it's detrimental because I have yo cycle so often. How does training blocks and periodisation work in this scenario
Hey guys great video, can you give an example of how 'easy' you should go on rests weeks compared to your regular weeks?
Yea that could be useful
Nice pfp lol
So, the only thing I actually got out of the video for structuring my triathlon training plan was "Use a mesocycle" and "Use a macrocycle" because the last week is a rest week.
Tbh I've literally not structured my weeks down to each week. It's more like did I swim,bike, / run every day? And then take 1 rest day? Yes? Then mission accomplished
Great show guys. I’m new to triathlons, from a competitive running background, just struggling getting the balance fitting in all the training and getting the right balance, can you give some time proven advise? My running background would be to run 70-80 Miles per week comfortably.
Hi Daniel,
This seems to be a common question, thanks for sending it in. We will address it in a future show.
Hey GTN
Can you do a video about tapering? Thanks
Hi Abel, We certainly will, a great call.
Hi love what you guys do.
FYI
I get you need to advertise and Gladly watch them to the contribute toward your income but I thought I would make you aware that there is a chocolate advert within this Vlog that I don’t feel is appropriate.
Great video guys👍
I’m a year out from Ironman Wales.
How much should I be doing. I have a old leg injury which reoccurs so I’m going to be doing limited running. Last 4 months and just get through the run 😳😳
Thanks, and good luck for Wales! It's difficult to answer an open question like that - we would suggest you speak to a local coach as they might be able to give you some more personal advice. If you are thinking about training a year out then be careful not to overdo it at the start and build up slowly.
I would just like to point out that fortnight is not a commonly used term in the USofA or Canada from what I can tell...but it means every two weeks...
Also, I personally believe the vast majority of age grouper neglect strength training because they feel they don't have enough time...when they should cut a bike and run and do two lift sessions.
TheStroBro yep, it’s going to be every other Tuesday. Sorry, we weren’t aware that fortnight was not a commonly used term
Everyone who isn't a pleb knows what "fortnite" means...
Obviously a video game you play. But no, it's not in the common vernacular amongst colonials.
How about training when you have a physically demanding job (i.e im a climbing arborist and thus don't get much rest days and can be physically exhausted after work)
question : I'm a roadie through and through, national level. I've decided to race my first tri at the end of the year, what sort of running sessions would you suggest to improve that? (my current longest run is 2.5km and I had DOMS for 3 days after lol)
Zak Collins with running increase slow and listen to the aches n pains. Focus on easy pace and accumulating volume before u introduce too much hills, speedwork and intervals. As soon as you start to smash it ur increasing ur chance of injury. If uve killed the bike you'll only be looking to jog out the bike anyway. How's the swim?
Hi Zak,
Great to hear you've decided to enter your first triathlon. As the previous reply mentioned running is all about letting your legs adapt. Get yourself some good trainers and build it up slowly with plenty of stretching after and activation exercises to stimulate the correct muscles. You're likely to be tight in the hip area from a lot of cycling so bear that in mind.
Good luck!
Is it just me? I thought the guys were in wheelchairs at the beginning 😂
Great information. I am using training peaks but not quite sure what those numbers meant to me. And how to read those charts.
Lorbert Tay hi, which numbers in particular?
Mark Threlfall sTSS, IF, and especially fatigue, fitness and form.
Lorbert Tay great stuff. I would love to go into this. It’s something I’ve had a lot of experience working with. I’ll get this planned in ASAP
Thanks Mark. Looking forward to the new show :)
How often do You test Your LTHR on running/cycling?
Hi The Maslo,
This is definitely one to talk about. There is no black and white so it's a great discussion point.
need help with swimming cramps pls...
I am going to do a sprint triathlon this Sumer on a very hilly course should I use aero bars or not.
No, they will just be extra weight, and you won't be able to get on them enough to make up time aerodynamically instead of a better power transfer on the hoods. Additionally, on the descents you won't have as much steering or braking control.
Any tips for teenagers doing their first Olympic distance? Like meeee
Don't know how folks do 3 or 4 week long blocks. 2 weeks on, 1 week recovery is all I can handle !
Trbeyond, it's all about what works for you. Keep it up.
heather
Heather Fell is bae