Creating a triathlon training schedule can be difficult, especially for beginners who are unsure how much time to devote to each individual discipline. Unlike other types of training, such as that required to run a marathon, the triathlete must consider more than one high-intensity cardiovascular exercise. Not only can this be exhausting, but it can also be perplexing.
Fortunately, the concepts involved, at least for beginners, are very similar to marathon race training. When planning a triathlon training schedule, the best advice is to not overdo it. When a person pushes his or her body beyond its limits, the technique will break down, increasing the risk of injury and encouraging bad habits. It is also important to recognize pain when it occurs. Even if you follow a regular triathlon training schedule, there may be times when deviating from it is beneficial.
The best time to plan a triathlon training schedule is as far ahead of the event as possible. This allows the athlete to take his or her time preparing for the competition. It’s best to start planning at least 12 to 16 weeks ahead of time. Keeping in shape prior to that time is, however, always a good idea.
A simple triathlon training schedule calls for doing some running, biking, and swimming on consecutive days for the first week. The first week should include at least 15 minutes of running, five miles (eight kilometers) of biking, and 200 yards (183 meters) of swimming. Those who are used to one of these disciplines, on the other hand, may be able to do a little more in the first week or two. The key is to ensure that they have enough for the next day’s routine.
Running and swimming should be combined by the end of the second week, and bicycle riding should be up to eight miles (12.87 kilometers). This not only begins to build the necessary endurance, but also informs the body that more than one discipline will be required during the workout. However, if sticking to this schedule proves difficult and there is time before the competition, it may be a good idea to slow down.
It is recommended that you take one day per week during the fifth week to combine all of your exercises into one. This should be done at the same times and distances that the athlete has been training for these exercises separately. While this may appear to be a strenuous triathlon training schedule, the body must adapt. By the end of week 11 or week 12, the participant should be able to cover the distance required in the event he or she has signed up for.