Now there are a variety of ways to train for a triathlon, and they include everything from LSD (Long Slow Distance) training to interval training where your total distance is broken up into measured smaller distances with timed rests or recovery in between. I am going to attempt to put a little of both into this program so you can see how it works and then maybe apply that concept to all or any of your training.

Lets start with your swim

The swim distance is 1.8km and with a 1000 other athletes around you, it?s not going to be like swimming in the pool. It?s going to take a little more energy. So we are going to plan to swim a little further to give us that little more endurance and also that little bit of a buffer. We also want to exit the swim with a little more energy left in the tank, as we still need to be able to bike and run.

Week Distance Reps Rest Interval (RI) Total Distance

1 100m 10 30 sec 1000m / 1km
2 200m 10 30 sec 1km
3 300m 10 30 sec 3km
4 500m 5 30 sec 2.5km
5 800m 3 30 sec 2.4km

Bike / Run
Now, once again, there are many thoughts on this, and many different training techniques, but since we are a little short on time, and nothing beats race specificity, then we are going to combine our bike and run training, to hopefully simulate Race Day as much as possible and to prepare both your mind and your body for the endurance that is going to be required to cross that line.

Week / Day Tue Thursday Sunday
1 60min / 4.5km 60min / 4.5km 55min / 5km
2 45min / 3km x 3 45min / 3km x 3 90min / 9km
3 45min / 3km x 4 45min / 3km x 4 55min / 12km
4 60min / 6km 30min / 3km Race Day

As a general rule, the shorter the distance the faster and harder you can push yourself, with a guideline to be above ?Huff and Puff? pace, with the longer the distance the slower and more controlled the effort with a below ? Huff and Puff? pace. In some circles we call this the Talk Test and if you can?t sustain a talking ability then you are going too fast for your Sunday Session, but approximately the perfect pace for your Tuesday and Thursday session.
In the next issue I will walk you through a weight training routine that should compliment your triathlon training, but until then when the sun comes up, make sure you are swimming, biking or running!

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