How To Prepare for a Triathlon

A triathlon consists of three sports: swimming, cycling, and running.  Triathlons are about endurance and the fastest overall time.  Individual training in each sport, as well as strength training, helps ensure higher levels of endurance, strength and power on race day.  Here's how to train for a triathlon; you will need to start training nine to thirteen weeks before the race.

Example Schedule

1. Week 1
   • Monday and Thursday:  Swimming
     Swim 15 50-yard laps with low intensity.
   • Tuesday and Friday:  Running
     Run for 15 minutes on both days.
   • Wednesday and Saturday:  Cycling
     Take a 30 minute easy bike ride each day.  The objective is time, not distance.
2. Week 2
   • Monday and Thursday:  Swimming
     Swim 5 minute warm-up and swim 15 50-yard laps with low intensity.  (Rest briefly for a few seconds between laps.)
   • Tuesday and Friday:  Running
     Run for 15 minutes on both days.
   • Wednesday and Saturday:  Cycling
     Take a 30 minute easy bike ride each day.
3. Week 3
   • Monday and Thursday:  Swimming
     Swim 5 minute warm-up and 10 75-yard laps with low intensity.
   • Tuesday and Friday:  Running
     Run for 20 minutes on both days.
   • Wednesday and Saturday:  Cycling
     Take a 30 minute easy bike ride on Wednesday and 40 minutes on Saturday.
4. Week 4
   • Monday and Thursday:  Swimming
     Swim a 5 minute warm-up and 12 75-yard laps with medium intensity.
   • Tuesday and Friday:  Running
     Run for 20 minutes on Tuesday and 25 minutes on Friday.
   • Wednesday and Saturday:  Cycling
     Take a 40 minute easy bike ride on Wednesday and a 40 minute medium intensity ride on Saturday.
5. Week 5
   • Monday and Thursday:  Swimming
     Swim 10 minute warm-up. Swim 4x100 yards 4x50 yards.  Medium intensity.
   • Tuesday and Friday:  Running
     Run for 25 minutes on Tuesday and 30 minutes on Friday.
   • Wednesday and Saturday:  Cycling
     Take a 40 minute easy bike ride on Wednesday and 50 minutes on Saturday.
6. Week 6
   • Monday and Thursday:  Swimming
     Swim 10 minute warm-up.  Then swim 6x50 yards, 4x75 yards, and 2x100yards.  Medium intensity.
   • Tuesday and Friday:  Running
     Run 30 minutes on Tuesday and 35 on Friday.
   • Wednesday and Saturday:  Cycling
     Do a 45 minute easy ride on Wednesday and a 60 minute ride on Saturday.

You will want to continue with the above patterns for the next several weeks.  You will gradually increase your distance and time.  If you have a weaker discipline, such as running, run three times a week instead of two.  You will want to work up to the desired triathlon distance and time.