Free U.S. shipping on all orders


Your Cart is Empty

30 Minutes Per Day: Triathlon Training

October 14, 2013 0 Comments

Racing in a triathlon can be an extremely fun and rewarding experience, but without proper preparation, it can be easy to get in over your head.  We at Underwater Audio have put together a useful guide to preparing for your first triathlon safely and effectively.  If you’ve ever wanted to participate in one of these events, this is a great starting point!

1. Choose Your Triathlon Distance

The longer the race, the longer the preparation. As your race length increases, you will need to train more hours per week for more weeks in advance.  The chart on the right has some suggested training times for triathlons of various lengths.
A 30 minute per day triathlon training schedule is equivalent to 3.5 hours per week. That allotment of time is appropriate when training for a sprint triathlon or a super sprint triathlon. This is a short-distance triathlon, the perfect choice for people who are just starting out.
At the other end of the spectrum is the extremely challenging Ironman triathlon, a much more difficult and lengthy event.  Prepping for an Ironman triathlon doesn’t just demand more training per day; if you want to be in peak shape for that kind of event, you’ll need to start training earlier, too.

bicycle bike riding2. Plan Out Your Training Schedule

We’re going to assume you’re planning for a sprint triathlon (but if you’re aiming higher than that, we salute you!). Start 3 months in advance. Create a calendar and map out your daily workouts.
For the first 2 months your schedule should break up the training evenly. 3 of the days should be dedicated to swimming, and 3 days should be dedicated to run-bike combos. The final day should be an easy, low-intensity bike ride to keep you from burning out. This 7-day schedule should help you build up your endurance and focus equally on all the aspects of the triathlon.
For the final month…

underwater audio ipod shuffle jogger

Wearing his waterproof ipod

3. Focus Your Training on The Weak Link

You should still be training 30 minutes a day, but now, focus on your weakest leg.
Train accordingly. If your weak spot is swimming, swim 4 days instead of 3. If you struggle with running, dedicate one day strictly to running. Do a little extra training where you are lacking.  You don’t need to add more minutes, just adjust the breakdown.
Then, a week in advance…

slippery when wet4. Practice Your Transitions

Practice your transitions! Without practice, you could have butter fingers on the day of the competition. You will be rushing, and it will actually take longer than normal to do simple things.
Like tying your shoes. “If you leave your bike shoes clipped in to your pedals, for example, you’re going to crash the first few times you try to mount and dismount.”
Another good idea is to check out the course in advance, if possible. Familiarize yourself with the transition areas and practice there so that you are prepared for the real deal.

triathlon5. Start Out Slow

On the day of the competition, you will want to conserve your energy.
Don’t burn yourself out on the first leg. Start out with less than maximum effort. And try to gauge how much energy you will need to save to stay strong till the end.
Then, once you’re half-way through “you can pick up the pace and finish strong.
This is called a negative-split effort.”

music for allAdd Your Two Cents

Have you trained for a sprint triathlon before?
What methods do you use?
What was especially helpful?  What doesn’t work?

Please, let us know in the comment section.

Ally Henley
Ally Henley

Also in Swimming & Fitness

Underwater Ambassadors: Carol May
Underwater Ambassadors: Carol May

October 22, 2021 0 Comments

Carol May is an inspiration. A cancer survivor turned competitive senior swimmer, she used hardship as an excuse to do great things. We love the way Carol lives her life
Underwater Ambassadors: Andrea Hipps
Underwater Ambassadors: Andrea Hipps

October 22, 2021 0 Comments

You know that one person who somehow manages to be a part of everything? On all the teams. Getting literally everything done. You wonder if they even sleep because they are so busy. Yeah. That's Andrea (@tri_hippster), and we love her!
Underwater Ambassadors: Chris Smith
Underwater Ambassadors: Chris Smith

October 22, 2021 0 Comments

For a man who lives in a desert, Chris Smith lives just about the most aquatic lifestyle we can imagine. When a knee injury meant Chris would have to endure surgery and months of “knee-hab”, Chris knew he needed to get proactive.