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Readers ask: How to train for triathlon?

How many hours should I train for a triathlon?

  • Setting expectations. In order to structure your four hour training week,the first thing you need to do is define and understand your goals for your triathlon.
  • Starting Point.
  • Timeline.
  • Knowing the course.
  • Building your 4 hours a week.
  • Participation Athletes.
  • Performance Athletes.

To train for your first triathlon, try and get used to riding your bike for up to an hour at a time at a moderate to easy intensity. You could also include some periods of higher intensity midway through your rides. The main aim is to get comfortable on the bike and be able to ride the same distance as your race.

How long do you need to train for triathlon?

Depending on your current level of fitness, you‘ll likely need at least 8–12 weeks of consistent training before a super sprint (400-meter swim, 10K bike, 2.5K run) or sprint distance triathlon (750-meter swim, 20K bike, 5K run). Each week, plan to train 4–6 hours of total exercise time over five days.

How do I train for a triathlon beginner?

If you’re not already going to the gym a few days a week, start your training with four weeks of doing some type of cardiovascular exercise two to three times a week, just to build your base. “As a beginner triathlete starts their training, I suggest doing two swims, two bikes and two runs per week,” says Ms.

How many hours a day do triathletes train?

The truth is that most age group triathletes excel with around 9-14 hours per week of training. You can accomplish a lot with 10 hours a week if you stay focused, put everything into your intervals and cut out all the junk miles and wasted time like long bike stop groups and hanging out in the locker room to talk.

How do you fit in a triathlon training?

Five Strategies for Fitting Triathlon Workouts into a Busy Week

  1. Commit to What You Can Reasonably Do. Longer race distances require more training and more commitment.
  2. Schedule Your Workouts in Your Calendar.
  3. Be OK with Less Than 100% Completion.
  4. Exercise in the Morning.
  5. Bundle Workouts and Activities Together.

What is a good triathlon time for a beginner?

For a novice tri-athlete, it will take about 2:00 minutes per 100 meters for the swim, or 8 minutes total, about an hour for the bike (avg 12mph) and 30 minutes or so for the run.

Are triathlons dangerous?

Like all sports, triathlon still has its dangers. During the open water swim, swimmers risk injury from being kicked by other racers or stung by sea creatures. Drowning is also an inherent risk. In the cycling leg, bikes can get tangled up in each other, and crashes may be a risk.

Is training for a triathlon healthy?

Although it remains true that people who exercise are generally healthier than those who don’t, a study published this month in Mayo Clinic Proceedings and a study presented last week to the American College of Sports Medicine find excessive training for ultramarathons, Olympic-length triathlons and other endurance

How often should I swim for triathlon training?

An occasional steady endurance swim is appropriate when training for longer swim races, but it should only be one time per two to three weeks when approaching your key event. In general, main sets are broken up swims: 100s to 500s for endurance, 50s to 200s for mod-hard/tempo efforts, and 25s and 50s for sprints.

How often do triathletes train?

Triathlon Training Mistake #5: Not Getting Enough Recovery



Most triathletes train moderately hard every week except in race weeks, when they “taper” in order to be well rested for competition. It’s better to insert regular recovery weeks throughout the training process.

Do Triathletes Get Paid?

Incomes are similar in triathlon; Shoemaker guesses the top five-10 percent of professional triathletes make $50,000 to $100,000 annually, with a handful of superstars earning significantly more. Chrissie Wellington and Chris McCormack likely make over $1 million per year.

How many days a week should I train for a triathlon?

Join Triathlete



For intermediate and advanced athletes, running five or six times per week can provide increased speed. A rule of thumb is three times per week to maintain performance and four to five to get faster. But more important than frequency and volume is intensity.

Can I run a triathlon?

And it’s a real shame, because anyone, yes anyone, can do a triathlon. There really are no prerequisites for it. The only thing you need is some time to prepare. And it most definitely doesn’t matter that you don’t have a fancy bike and wetsuit, and shiny objects you see “serious triathletes” have.

How old do u have to be to do a triathlon?

This means our event is open to kids ages 6 to 15. However, it is not quite that simple. USAT does not go by the age of the athlete on race day. Instead, your triathlon age is your age as of 12/31 of the current year.

What do you have to do in a triathlon?

This triathlon distance requires a 2.4 mile swim (3.9K), 112 mile bike (180.2K), and 26.2 mile run (42.2K). Depending on your fitness level, course conditions, and the weather on race day, you can expect to complete these three legs in about 10 to 17 hours.

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