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Triathlon Training Plan

A triathlon training plan is required if you intend to participate competitively in a triathlon event. Custom tailor your own training plan according to the following guidelines. Always get the advice and approval for any training program from an experienced triathlon trainer.

The first question you need to ask is, "What are the components of triathlon training?" The events you are training for are swimming, cycling, and running. Any one of these three events can be exhausting, but adding all three into one event requires a rigorous training plan. For the purposes of clarity, let's start with a basic training plan for each phase of the triathlon.


Start with a simple bathing suit. Flippers are not required, but you may want to consider using a wetsuit to keep you warm if the water is cold. One advantage of a wet suit is to provide a degree of buoyancy making swimming easier. You will also want to invest in a nose plug and goggles.

The best training venue for your triathlon training plan would be a lake or the ocean. A lap pool can also be an effective training ground, but remember that almost all triathlons are in open water.

You are encouraged to get a swim coach, if you are not an experienced swimmer, to teach you how to do the strokes right. Maximizing your efforts in the swim phase cannot be emphasized strongly enough. You would also like to make it through your first swim event without drowning and a decent swim coach will help you avoid that.


Equipment costs for a good cycle can add up quickly. In the beginning, you might consider investing in a fat-tired bike for a few hundred dollars that will get you through your initial training and carry you through to completion of your first event.

Unless you are planning to compete in an iron man triathlon right away, avoid the high tech equipment. Lightweight and specially designed pedals and handle bars will get you to the finish line more quickly, but they will cost you hundreds if not thousands of dollars more to compete at the highest levels.

Assuming you are a beginner, be modest about your equipment and enjoy the training by cycling at a comfortable speed while you take in the scenery. This will result in a much more enjoyable ride as you begin your triathlon training plan.


The least amount of preparation is required for the running phase. You might even consider using the same shoes to run in that you use for cycling. Doing this will certainly cut down on transition time between phases of the triathlon.

Later, as you increase your competitiveness, you can consider the specialized running shoes as you evaluate the advantage between time lost in changing shoes versus the gain in time and effort with the specialized equipment.

Begin your triathlon training program by simply running a few blocks. Increase to a mile or two and eventually build up to running in one-hour increments. Run at the highest speed you feel comfortable with as you build your endurance.

Developing your triathlon training plan doesn't have to be complicated. Use common sense and the advice of an experienced trainer if you are not confident in starting your own.

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