Triathlon Training

My goal is not to line up a training-week program for you. Instead I would just like to suggest a few guidelines that can make your preparation for your first Ironman a bit easier.

As a rule, your training-week will probably total anywhere from 12-16 hours.

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It also depends if you decide to incorporate strength training into your program. ( I highly suggest at least lower-body training-squats ).
if you are not a swimmer, then I would suggest at least 4 and presumably five days of swimming per week. It will pay you great dividends if you have a smooth, energy saving stroke come race-day.
if you're a runner, you would possibly get by with 3 running days a week and spend some more time on the other elements.





be sure to have one day per week with no physical stress. You may use your rest day for a trip to the chiropractor, massage therapy or simply to chill and perhaps do some visualization about your impending race.

Also make sure the day after is an easier day. For example weight training and a swim.
I found with swimming that an hour in the pool was usually acceptable.

It's really vital to get used to the bike-run transition. So I'd suggest that once a week for sure you bike at least an hour ( exercise bike or wind-trainer is fine ) followed inside 3-4 minutes at the most by a run of at least thirty mins. This will give you a brilliant idea how the different muscles react to that transition. There will be times when you just feel fully worn out after weeks of steady training. When that occurs take a full weekend off and do nothing at all connected with your Ironman coaching. When monday arrives you'll be all set to get back at it.
After a few months it would also be a good idea to just have a straightforward week. Perhaps do only 1 maintenance work-out each day for 6 days, have your full day off and then return to your regular training program.

frequently potential Ironmen forget how critical rest is. I know, I've tried it. If anything it can lead to injury. If anything out of the ordinary starts to damage and its a pain you have never felt before---stop what you're doing!! Rest it and then try again. For example, if you're feeling something in your knee while running that could probably be an injury surfacing, don't keep running on it. Swim for a few days--because its non-impact--give your knee a rest--then try a short run and see what occurs. If it feels fine, then don't fret about it. Just monitor it for the following couple of runs. If it persists, have it checked out.

Its important to keep your training-week as consistent as feasible, but not when it might lead to significant injury. Just take a step backwards and look after it before you carry on with your program.

Early in my career, I was injured many times because I insisted on training through agony and made a bad situation worse. In the act of getting ready for your first Ironman, you're also getting yourself into doubtless the best shape of your life.
Work out a training-week plan that fits your lifestyle, watch your diet, employ a heart monitor, use proper fluid and food replacements while coaching, have proper rest, and you will go into your first Ironman properly prepared.

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