How to Train for a Triathlon

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Triathlons have come a long way since 1974, when 46 people competed in the first swim/bike/run race, held in San Diego, CA. If you’ve decided to try this exciting, addicting and challenging sport, you’re in good company—today, more than 2 million people participate in triathlons each year.
To get ready, you’ll need a well-designed training plan that will increase your performance in all three areas, while also helping to keep you in healthy shape as you train.  
As always, be sure to consult with your doctor before starting any new training routine.

Triathlon Distances

Triathlons feature a wide range of distances. While this article focuses specifically on the introductory sprint distance, here’s a quick breakdown of all triathlon types:
Sprint (16 miles): This is a great option for anyone new to the sport. Distances vary, but typically the swim portion is about 0.5 miles (750m), the bike is 12.4 miles (20km) and the run is 3.1 miles (5km).
Olympic (51.5km): First introduced during the 2000 Summer Games held in Sydney, Australia, this race features a 0.93 mile (1.5km) swim, a 24.8 mile (40km) bike, and a 6.2 mile (10km) run.
Half Ironman (70.3 miles): For veterans who are looking to challenge their endurance, but are not ready or able to put forth the time commitment for a full Ironman, the Half Ironman is a great choice. Race venues can make these longer races very challenging, but the distance is always the same: swim 1.2 miles (1.9km), bike 56 miles (90km), and run 13.1 miles (21.09km).
Ironman (140.6 miles): Although Ironman competitions take place all over the world, the one event most people think of is the annual World Championships held in Kona, Hawaii. This race consists of a 2.4 mile (3.8km) swim, 112 mile (180km) bike, and a 26.2 (42.2km) run.

Set a Triathlon Training Plan

When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program could be sufficient. If you are starting from scratch, you may want to give yourself 16 weeks to train.
Establish your swim/bike/run schedule: Complete a minimum of two sessions of each activity (swim, bike and run) during the week. Also include a brick session, which is your bike and run workout completed back-to-back (and which can also be a swim/bike workout). Finally, include an open water swim or two each week if your race is taking place in a body of water other than a pool.
Gradually build and increase your distances by no more than 10 percent per week. Prior to the race, you should be able to complete at least 10 percent more than the total race distance in each sport (for a sprint, that translates to a 0.55-mile swim, a 13.6-mile bike ride and 3.4-mile run).
Resistance training: Be sure to include resistance training as part of your weekly program, which can be done after your main endurance work. Include exercises that strengthen the primary muscles needed in each discipline, as well as create mobility and stability for effective, healthy range of motion.
For the swim, you want to enhance strength in the back, shoulders, and arms and create mobility in the trunk. For the bike, focus on increasing strength in the quads, glutes and hamstrings and creating stability in the trunk and chest. And for the run, you want to build strength in the legs, mobility through the hips and stability through the trunk and shoulders.
Incorporate rest: Taking off a day or two each week is essential for recovery. Rest days should be taken either before or right after your long brick workout, or both if you are including two rest days in your program.

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