Training Programme for Triathlon

Training Programme for Triathlon

Introduction:

• The advice given below is mainly intended for athletes specialising in Olympic distance triathlons.
• A well-planned training programme helps you reach your peak fitness at the right time.
• It is important to note the training sessions you perform in a training notebook.
• The programme will depend on your own sport history, your goals and your availability.
• The sport or sports you practised before starting triathlons affect your capacity to make quick progress and to withstand a heavy training routine. The programme must therefore take these points into consideration.
• Before planning your training, you must define the goals you want to achieve. These goals must be measurable, realistic and in the not-too distant future. It is important to make a note of your goals so that you can check, later on, whether you have achieved them.

Training periods:

• A triathlon season is made up of several periods: the post-race recovery period, the basic training period, the race preparation period and the race period.
• Each of these periods is made up of 3 to 6-week cycles.
• During each cycle, the training volume and intensity is gradually increased, except in the last week which is for recovery.

Post-race period:

• The purpose of this period is to recover fully, both physically and mentally.
• This period lasts between 2 and 6 weeks depending on the fatigue accumulated during the race period and the rate of recovery.
• During this period, it is important to keep up a physical activity which can, however, consist in sports other than swimming, cycling or running.
• Here is a suggested training programme for one week during this period:

Basic training period:

• The purpose of this period is to develop all the physical qualities required to do a triathlon. The emphasis is, however, on basic endurance.
• This period lasts from 3 to 6 months according to your age and the length of the race period. I would advise young triathletes to take this period very seriously, as their ability to build a successful sports career depends upon it.
• The volume and intensity of the training is gradually increased throughout this period.
• The beginning of this period is used to work on technique as well as on weak points.
• Here is a graphic illustration of this period:

• Here is a suggested training programme for one week during this period:

Race preparation period:

• The purpose of this period is to accustom your body to race pace.
• This period lasts between 3 and 5 weeks.
• The volume of training is slightly lower than during the basic training period.
• Training sessions at race pace are performed in each discipline with training times gradually building up to the race time.
• Here is a suggested training programme for one week during this period:

Race period:

• The purpose of this period is to reach your maximum level of fitness on race day.
• This period lasts between 2 and 4 months (possibly more). If this period lasts more than three months, it is advisable to insert a basic training cycle in the middle (2 to 5 weeks) in order to avoid a drop in performance at the end of the season.
• The emphasis is on recovery and optimising the points worked on in the rest of the year.
• The training volume is low except at the beginning of the week.
• The training intensity is low, except in mid-week and on race day.
• Here is a suggested training plan for one week during this period: