How to Train for Your First Triathlon

Triathlon Distances

Triathlons feature a wide range of distances. While this article focuses specifically on the introductory sprint distance, here’s a quick breakdown of all triathlon types:

Sprint (16 miles): This is a great option for anyone new to the sport. Distances vary, but typically the swim portion is about 0.5 miles (750 m), the bike is 12.4 miles (20 km) and the run is 3.1 miles (5 km).

Olympic (51.5 km): First introduced during the 2000 Summer Games held in Sydney, Australia, this race features a 0.93 mile (1.5 km) swim, a 24.8 mile (40 km) bike, and a 6.2 mile (10km) run.

Half Ironman (70.3 miles): For veterans who are looking to challenge their endurance, but are not ready or able to put forth the time commitment for a full Ironman, the Half Ironman is a great choice. Race venues can make these longer races very challenging, but the distance is always the same: swim 1.2 miles (1.9km), bike 56 miles (90km), and run 13.1 miles (21.09km).

Ironman (140.6 miles): Although Ironman competitions take place all over the world, the one event most people think of is the annual World Championships held in Kona, Hawaii. This race consists of a 2.4 mile (3.8km) swim, 112 mile (180km) bike, and a 26.2 (42.2km) run.

Set a Triathlon Training Plan

When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program could be sufficient. If you are starting from scratch, you may want to give yourself 16 weeks to train.

Establish your swim/bike/run schedule: Complete a minimum of two sessions of each activity (swim, bike and run) during the week. Also include a brick session, which is your bike and run workout completed back-to-back (and which can also be a swim/bike workout). Finally, include an open water swim or two each week if your race is taking place in a body of water other than a pool.

Gradually build and increase your distances by no more than 10 percent per week. Prior to the race, you should be able to complete at least 10 percent more than the total race distance in each sport (for a sprint, that translates to a 0.55-mile swim, a 13.6-mile bike ride and 3.4-mile run).

Resistance training: Be sure to include resistance training as part of your weekly program, which can be done after your main endurance work. Include exercises that strengthen the primary muscles needed in each discipline, as well as create mobility and stability for effective, healthy range of motion.