Triathlon Training Guide
About the Guide
As coaches we've introduced hundreds to the sport of triathlon and guided athletes to their goals, from Try a Tri's to Ironman. The amount of detail on each point in the guide varies but we feel the list is pretty comprehensive with a few exceptions. It's basically a free How to Train for Triathlon book! We hope it helps you on your triathlon journey.
"Knowledge is a process of piling up facts; wisdom lies in their simplification." M. Fischer
Let us show you how achieving success in triathlon is simpler than you think!
Swim Technique: Novice start up progression
Kick with fins to build confidence, learn proper motion, help ankle flex
Side Swim Head Up: sweet spot, linear
Side Swim Head Down: Head Down: linear, equally rotated
Slow Mo Swim (B/F): head up, 4beat, recovery, wide grasp, rotate, head down
Board out/paddles in. Paddles out. Fins out.
Monitoring Intensity - To be added
Training Plan Creation and Management - To be added
Run Technique and patient progression
Shoulders down, chest out, hands high, cadence
Lean: Focus on chest out, hips forward and you’ll be perfect. Lean is natural.
Footstrike: flat foot with weight over balls of feet. Cadence corrects this.
Proper start point and build patiently from there. Leave body wanting more.
Behavourial strategies
First: Support from those who matter – family, friends, even boss
What roadblocks might you face to getting the workouts done?
Formulate strategies to overcome or accommodate each
IE Boss makes you work late often and miss wkout. Answer: Early am workout.
Trouble starting workout: just do warm up, look in the mirror and do a gut check
Swim Technique
Hand: relaxed, small space between fingers
Recovery: high elbow, low hand, relaxed, not too tight to body
Entry: all fingers, wide, half arm’s length, down sloped arm
Catch: high elbow, snow shovel timing
Mid-Pull: high elbow
Finish: past hip
Goal setting, diminished returns, race distance selection, exertion level
Find the distance that will work in your lifestyle
Super-Sprint: 3hrs/wk
Sprint: 3-6+
Olympic: 5-10
Half-Iron: 8-12+
Ironman: 10-16+
Once one distance is completed
Same distance and effort level. Maintain fitness and enjoy balanced lifestyle
Go faster at same distance (uncomfortable)
Stay at comfortable exertion level and go longer
Go hard at longer distances
Bike Technique
Posture: shoulders down, chest out, elbows bent, wrists slight ext.
Pedaling in circles: flat then dip toe, scrap mud
Cadence: 90ish, break the workload up into smaller pieces, efficiency
Standing: hips slightly forward, hips level (no vert. Oscill), don’t bottom out
Fueling
Super Sprint/Sprint: Only if undernourished or need psych boost
Olympic is over 2hrs so supplementation recommended.
Definitely for HIM and IM
Starts in training – experiment how much you can take per hour
Max is around 300 cal/hr – don’t go over (nauseous)
Try different products
Day before fuels the shorter races: easy to digest, balanced
Morning: small breakfast 2-3hrs out, easy digest
Race:
Wait till settled on bike before starting. Water only first.
Consume up to 300 cal on bike, total of fluid and solids
Finish consumption 10’ before end of bike
On run, consume but less per hour than bike, easy to digest
Equipment - Bike:
Types
MTB/Hybrid good for first but road is much more efficient
Road – majority of bikes in local races. Flexible use. Comfortable
Tri – thoroughbred. Build to be road fast on aerobars.
Fit
Benefit of working with reputable shop
Must be able to hold position comfortably otherwise it doesn't matter how aero you are
How tight are your hamstrings and back? How long arms/torso?
Get aero without sacrificing power.
Maintenance
Practice changing front and back tire
Know how to clean and lube the drive train
Know how to check/tighten all fasteners (own tools to do so)
Rest can be cared for by bike shop or you can learn more
Trainers
More expensive = smoother/more realistic ride, quieter, monitoring power, online apps
Types: Direct drive, magnetic, fluid, rollers
Training load balance
Adaptive stress + rest = increase in fitness
Too much stress hurts quality of training or forces missed days
Do Just Enough To Improve, today’s workout sets up tomorrow’s
Consistency is key, not fireworks and ashes
Wellness is key: sleep, nutrition, stress + workout effectiveness
Equipment: Run
Shoes:
comfort is number one
reputable shop and staff
great if they can watch you run and analyze your gait
more minimalist shoes train the muscles of the feet and helps in adopting proper flat foot strike. Transition slowly, though. Walk before you run. Option: where low ramp flat for walking to work on foot strength while wearing a slightly more supportive ramped shoe for running.
Accessories: hat, sunglasses, shirt/jacket, shorts/tights, socks, watch, water belt
Avoid Injuries
Be patient in your training
Most injuries from too much, too soon
Do just enough to prompt an increase in fitness
Stick with the plan, avoid testing yourself too early in training
Work on strength and mobility every week. 15 minutes a week is better than none.
Equipment: Swim
Goggles:
should suction into eye socket for one second without strap on head
Mirrored if swimming into the sun
Accessories: suit, cap, pull buoy, fins, board, paddles, band
Wetsuit:
Very challenging to get a good fit. Work with an experienced shop.
Tighter when dry than when wet.
Neck should seal but not to too tight
Shoulder flexibility
Variable thickness of neoprene = buoyancy
Smoothness decreases drag
Zipper aids in quick transitions
Wetsuit
Putting it on and taking it off
Cleaning
Storage
Hydration
How to know if you’re dehydrated: pee check, weight check
Most science says you can lose 2% weight from fluid loss without it impairing muscular function
Don’t ignore thirst, sip regularly
Adapt to the conditions
Don’t over drink
Water vs Fluid Replacement Drink (FRD)
Energy Balance, body comp
First step (only step?): 6 Tweaks
Hydrate first
Healthy choices
Balanced meal sizes
Eat Slowly
Plan
Deal with stress
Adopt one behaviour at a time and maintain it
Second option: Track nutrient and calorie intake
Determine needs based on activity level
Create healthy food list with nutrient break down
Track intake, check for nutrient balance
Create small, sustainable caloric deficit between intake and activity level
Maintain and be patient
Recovery strategies
Nutrition:
get 200-300 cals in between 15 and 45min after hard workout
if a long hard workout, follow with a meal 1-1.5 hrs after then graze every hour or two after that to keep nutrient flow going
RICE:
Rest – after a hard workout
Ice – ice baths have been found by some to help speed recovery by increasing blood flow
Compression – socks, tights have been shown to increase blood flow and speed recovery. Science on affect while exercising is inconclusive.
Elevation – lay down and get the legs up to increase blood flow
Day after: active recovery, easy bike ride to get blood through legs. Add very gentle mobility work to loosen up. Don’t over stretch.
Race Prep Education
Open water swimming skills
Warm up is number one tip for new triathletes
If cold water race, get in the water frequently in week’s before race to adapt to temperature
Starts
Most important skill here is the ability to settle down after spike in HR
Practice with some 50m hard, 150 settle to race pace intervals
Beach start: practice running in and perhaps dolphins
Shallow water start: faster swimming or walking?
Deep water start: tread on back, on stomach for start
Sighting practice
Corners
Contact: practice toe-touching with a buddy
Drafting: practice with a buddy
Road biking skills
Do parking lot practice to hone your general handling skills
Race specific:
Running with the bike
Mounting/dismount and going in a straight line
Shoulder checks
U-turns
Understand drafting and blocking
Planning training routes
Swimming:
Pool: If you can get to a long course 50m pool every once in a while, very beneficial to have longer straights
Open Water:
Be safe. Take a rescue can. Take a buddy.
In early days look do shorter intervals in water that’s walkable depth
Don’t skip rough water days, race may have them, but be safe – stay in the shallows.
Biking:
Simulate your race course:
If flat course, do lots of riding in the flats on aerobars if you have them
If hilly, find a course that suits. Do longer rolling rides and workouts that include hill intervals.
Running:
Simulate your race course:
Same as the bike: flats or hills
If your race day run will be in the heat, train in the heat.
One month out:
Race rehearsal
Distance varies with race. Don’t deplete self and affect other training.
Timing and contents of dinner night before and small breakfast morning of.
Find a buddy to hang out with your equipment while you do your thing.
Set up your Tzone as you would on race day. Set up your race nutrition.
Swim warm up then on shore to stay loose before going back in. Start, settle, sight.
Transition One: out of the wetsuit, into bike gear, run to made up mount line and off your go.
Ride a similar route. Practice your race day nutrition and hydration.
Transition Two: dismount, jog to Tzone spot, change to run gear, off your go
Find your pace, test your nutrition and hydration.
Training Etiquette and race rules
Swim
Swim in the appropriate lane for your speed
Rest in the corner of the lane not on the T
Allow faster swimmers to pass on end or mid-lane (hug side)
Bike
If riding with another, share the front – don’t just draft
Unless it is agreed upon, don’t accelerate when taking the front
If in a formal group ride, don’t bring aero bars.
Communicate if changing your line
Look before you spit
Run
Stay with the planned pace
Be aware and communicate to buddies when sharing a path
Communicate if changing your line.
Look before you spit
Travel tips: bike transport
Check the costs of taking your bike before booking your flight. Prices vary.
Some airlines allow you to reserve a spot for your bike.
Find a good bike case. Soft case, hard case, inflatable case.
Some cases can be checked as luggage with no extra charge.
If there are lots of bikers on your flight, check in early. There are only so many spots for bikes.
Print the airline policy off their website and take it to check in.
If it’s a code-sharing flight, check that the partner airline has the same fees.
Race day tips
Arrive early (2hrs before) – schedule a half hour of relaxing time into plan
Set up Tzone – not too much width
Take bike for short, safe ride to ensure all is working
Body marking
Chip
Walk or jog through transition routes
Wetsuit on and down to beach for swim warm up.
Race gear check list
Swim
Goggles
Cap
Race suit
Wetsuit
Other: body glide, ear plugs, extra goggles/cap
Bike
Bike
Helmet
Bike shoes
Bike repair kit (bag, pump/co2, tube, tire levers)
Sunglasses
Race belt (for number)
Water bottle(s)
Optional: floor pump, race nutrition
Run:
Shoes
Hat
Optional: socks, hat, fluid belt (optional), race nutrition
General:
Towel
Post race clothes
Sun block
Race execution
Pacing
Swim
Seeding: Don’t be overly ambitious, or too conservative
Relax and focus on maintaining good technique
Build into your target exertion level.
Only draft if you can do so relaxed and with good form
Transition One
Smooth and intentional, not rushed
Avoid stress, stay calm
Keep the change over as simple as possible, few steps
Bike
The bike and run are one. Don’t try to nail a faster than planned bike as you’ll pay for it on the run.
Build into the bike.
You are tapered and strong but not superman. Hold back and use the ride to set up a great run.
Stick with your plan which is based on your training evidence.
Don’t crush the hills – maintain exertion level. Those that pass you will come back soon.
Execute your nutrition plan: calories per hour, fluid
Run
Build into the run
Adrenaline will push you to run too fast at the start
Find the groove in the first 1-2k.
First third – hold back, next third – maintain, final third – give your best effort.
Nutrition
Don’t eat in transition
Wait till stomach is settled (~15 min) till consuming on bike. Start with water, then FRD, then solid
Hit your intake targets, don’t exceed them
Don’t wash solids down with FRD, use water.
Stop solids 15min before end of bike.
Only water for first 15min of run, then FRD, then solid
Hit your intake targets, don’t exceed them.
If you start on coke, don’t stop.
Finish line tips
Before the race:
If it’s something you’re considering, check first that crossing the line with family members is allowed.
Find out where your family and friends can meet you after you finish.
Find out where the photographer will be so you can nail your pose.
If your finish line photo is important to you, check your pace to have the finish all to yourself.
Before the line:
Check your hair.
Check for gel drool.
Be thankful for having the good health to participate in a triathlon.
Strike the pose.