The first step for your first triathlon training is to consult a doctor. You have to make sure you’re in good health. Then consider 12 weeks to be able to perform an Olympic triathlon. The distances are 1500-meter swim, 40-kilometer bike ride, and 10-kilometer run. For a sprint sprint triathlon the distances are generally the half.
It will be necessary to follow a balanced diet. Your food intake should be rich in high-quality carbohydrates such as fruits and whole grains. Include plenty of fluids to keep you properly hydrated, and reduce animal fat.
Once the above is considered, we can divide the training into three stages: The first stage consists of exercising between 30 minutes and one hour per day. Rest one day per week. The second involves training between 45 and 90 minutes a day, and the third between 50 and 140 minutes.
Remember the importance of stretching, especially after training.
First 4 weeks
For the first 4 weeks, it is recommended to run for 30 minutes three times a week. You should swim for 30 minutes three times a week, and bike for one hour twice a week. During this period of your first triathlon training, exercise should be performed at 60% of your heart capacity. Take into account that 100% is 220 minus your age. For example, if you are 30 years old, your maximum heart rate is 190 beats per minute. You have to exercise at an average heart rate of 114 beats per minute (plus or minus 5, that is, between 109 and 119 beats per minute).
Second 4 weeks
For the next 4 weeks, you should run for 45 minutes four times a week. The swim will be 45 minutes four times a week, and the biking 90 minutes twice a week. During this second stage, your heart rate should range between 65% and 75% of your capacity. This heart rate means that if you are 30 years old, you should exercise at 123 to 142 beats per minute.
Third 4 weeks
During the following 3 weeks, you will have to run for 50 minutes four times a week. Swim for 50 minutes four times a week, and bike for 90 minutes between 70% and 80% of your capacity. That means that if you are 30 years old, you will have to exercise at a heart rate that ranges between 133 and 152 beats per minute.
The week before the competition, you should go back to the initial schedule. Swim and run for 30 minutes three times a week and bike for one hour twice.
You shouldn’t overdo it, as it will be more difficult to achieve your goal if you get injured.
You can exercise at a gym on a treadmill and a stationary bike, preferably a spinning bike. Although it is essential that at least once a week, you run outdoors and ride a bike on a real track.
The best training for an Olympic triathlon should not be exhausting and is within reach of anyone who is in good health.