How to Train for a Long Course Triathlon

Step-by-Step Guide

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   Step 1: First ask yourself: Evaluate your fitness level

   Reality Check Physical Requisites before completing race 6 hour bike ride with minimal breaks 1+ hour swim open water 2+ hour run Have you competed in triathlons before? If you answered no to any of these questions, please review and build up from This LifeGuide Hub
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   Step 2: where do you lie on the endurance scale?

   ,, It is important to keep track of your mileage and progress and to adapt your training as such. , The first 3 weeks is mileage and intensity building by 5-10% each week depending on your training level and experience.
   
   The last week of the cycle is an easy recovery week where intensity and mileage volume is backed down to the beginning intensity and duration of the 4 week cycle. ,,, Perfecting these shaves off major time in your race.
   
   Better technique means being quicker, with less energy.
   
   With longer distances in a race, technique makes a big impact.
   
   Proper bike fitting, stroke technique and running economy and fitted equipment can help you. , Spend 20-25 hours per week training.
   
   Professionals spend 30-40 hours per week , You recover faster from biking and swimming more than running.
   
   This gives you a greater endurance boost with quicker recovery.
   
   Cycling endurance can be transferred to running endurance.
   
   The bike leg is the major portion of the race ,, This allows for recovery and rebuilding enhancing your endurance. ,, If it’s during the 3 week building cycle keep your mileage at the same level or consider an easier recovery week if your body is not able to continue and start over the 4 week building cycle. ,,, This is a very hard workout(a.k.a brick workout) ,, This makes it harder on the body and full recovery doesn’t happen before each interval.
   
   In more than 3 minutes your ATP stores are completely refueled. ,, Running hills are 200 m to 400m with 4
   -12 repetitions. , For instance, you should insert a quicker, up-paced tempo in the last 20-30 minutes of a long run and get the added benefit of both workouts. ,,,, This training phase is adapted to the type of race you are competing in. ,, Optimally 3 weeks.
   
   Downplay your mileage but maintain your endurance fitness level and train at race pace.
   
   You will not gain anything from any excess workouts outside of your tapering leading up to your event.
   
   It will only hinder your race.
   
   Tapering will help your race and increase your energy and allow your muscles to fully recover and be fresh before your race.
   
   This increases your chance for a successful race.
   
   Reduce your long run or bike by half ,,,,, Quitting the race can happen if it's not enjoyable to you. ,, Each person is unique in what motivates them and what makes them succeed.
   
   This how to is basic in nature that can be applied to all training programs and modified by you for your specific needs and goals.
   
   Happy training!
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   Step 3: Plan out when and which race you want to complete in.

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   Step 4: Plan your training phases accordingly in the weeks leading up to your race.

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   Step 5: Record your training sessions List weekly mileage totals

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   Step 6: how you felt and any unusual or key things during the training session for future reference right after your workout Do not skip days.

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   Step 7: Start out in 4 week cycles.

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   Step 8: Split up your days into morning and afternoon and/or night unless it’s a brick workout and you are to follow one after the other.

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   Step 9: Always follow a quality harder workout with an easy training session for two-day sessions

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    Step 10: Be aware of your technique in cycling

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    Step 11: swimming

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    Step 12: and running.

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    Step 13: Put in as many miles you can biking

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    Step 14: swimming

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    Step 15: and running.

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    Step 16: Focus on bike endurance distance training.

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    Step 17: Adjust your training more to the sport you are weakest in.

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    Step 18: Take one day off each week throughout your training.

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    Step 19: You can recover faster from harder bike and swim workouts Do not to put a quality bike and run on the same day unless it’s a brick workout

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    Step 20: Don’t increase your easy week mileage if you are tired.

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    Step 21: Complete 2 long runs and 2 long bike rides per month and alter these each week

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    Step 22: Place a couple of bike tempos in your distance rides

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    Step 23: it will increase your stamina.

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    Step 24: Bike the distance of your race

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    Step 25: and the last 40-60 minutes at a slightly faster pace

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    Step 26: and then run 20 to 30 minutes at your planned race paces.

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    Step 27: Do intervals; a 2-5 minute burst at a hard pace with 2-4 minute recovery and completing anywhere from 3 to 15 of these intervals

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    Step 28: depending on the work load and duration and your fitness level.

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    Step 29: Recover between intervals for 2 minutes.

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    Step 30: Train with a couple high speed workouts Helps you focus on faster paces and make you pay attention to your technique.

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    Step 31: Hill workouts are awesome and prepare you for the course A good bike hill takes 2 -3 minutes and 4-12 repetitions.

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    Step 32: Put in quality running instead of quantity.

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    Step 33: Complete one hard track session per week

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    Step 34: Start in Phase I building a base

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    Step 35: lasting 2-16 weeks depending on your race schedule and pace of conditioning.

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    Step 36: Swim 3 times a week

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    Step 37: every other day first focusing on technique in the beginning of the week

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    Step 38: then easy distance swim

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    Step 39: then long swim

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    Step 40: Continue into Phase II

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    Step 41: the Maintenance stage with interval speed work

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    Step 42: lasting 8-12 weeks in training volume.

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    Step 43: Advance into Phase III Race tailoring and pacing

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    Step 44: lasting 8-12 weeks

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    Step 45: Taper at least 2 weeks before your race.

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    Step 46: Calculate the speeds and split rates that you are capable and want to compete at before your big race.

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    Step 47: Take a day off 2 days before the race

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    Step 48: Swim 300-500 yd/m 10-20 min

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    Step 49: bike 20-30 min

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    Step 50: and run 10-15 min at race pace the day before your race

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    Step 51: Plan out your gear that you are going to wear for your race and it should be pre-tested to prevent any discrepancies.

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    Step 52: Make a point to enjoy the race.

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    Step 53: Give yourself adequate time to recover after your race and take care of your body.

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    Step 54: Triathlons are a learning and testing experience to see how far you can take your body and mind.

Detailed Guide

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