Training Plan, Do I Need One?

So you have decided to tackle your first triathlon and you are wondering what’s next. Whether you are doing a sprint or something longer a training plan will maximize the chances of success. It provides an outline of your activities based on your goals. Training plans can come from various sources and at varying prices. You can get a free plan from the internet or you can hire a coach to draft a customized plan to achieve your specific goals.

Everyone does not have their eye on the podium, but everyone does have the desire to finish and a training plan will improve the chances of that happening. Most modern training plans use a technique called periodization, which are cycles of hard and easy training periods to ensure your body can race the required distance and maximize performance when race day arrives.

Note: Triathlon is a physically strenuous event and individuals should consult a physician before starting any training regimen.

A good training plan will have various sections, but they can all be consolidated into the following components:

Base Phase: The foundation of all training plans. This is typically the first part of the training plan to ensure your body is prepared for the up-coming pressures of training. It focuses on muscle and cardiovascular preparation. It establishes a baseline of fitness and begins to define the training tempo.

Build Phase: The actual training sessions begin here where intensity and volumes are established. It will focus on the amount of time and the amount of power for each session. These sessions will steadily increase over time, with some built-in ‘rest periods’ where the volume and/or intensity will decrease compared to the previous weeks.

The duration of each period will vary greatly depending on which training plan you follow, but the end result will be the same. Your body will adapt and grow with the added stress, as well as recover during the rest-periods. The rest weeks may not seem like rest at all, but have faith in your training plan.

Taper Phase: This section begins the race prep and includes the last few weeks of your training leading up to your race. During this time the volume will decrease significantly and allows your body to heal while still maintaining the fitness that has been built.

During the taper phase, athletes have to force themselves to back off the intensity and follow their training plan. This portion can be used for refinement of specific skills such as sighting during the swim or practicing going through the transition.

All the phases listed above can be seen in this 32-week training plan.

The training load depicted in the training plan is designed for a full ironman event and designed for an individual with a moderate fitness level. A moderate fitness level is someone who can comfortably swim for an hour in the pool, complete a 5k run and ride for an hour.

Note: As stated above, individuals should consult their physician before they begin their training.