Triathlon training plan

The distances

This guide is about sprint and Olympic. Local races vary, so check the exact distances for yours. A 70.3, or the 2 km, 80 km, 18 km Ultra, is a bigger step, usually after a season of shorter races; the ultra triathlon guide covers it.

How much training?

About four to six hours a week for a sprint, and six to nine for an Olympic. A good starting point is two sessions of each sport a week, one of them a brick, plus a short strength session. If one sport is clearly your weakest, give it a third session; that is usually where you gain the most time.

12-week outline

A typical Olympic-distance week

Bricks

A brick is a ride followed straight away by a run. The first kilometre off the bike always feels heavy and awkward; bricks teach your legs to get through it faster. Start with 10 to 15 minutes of easy running after an ordinary ride, once a week, and build towards race effort in the last month.

Transitions

• Lay out your kit the same way every time you practise: helmet on the bars, shoes ready, race belt with your number, glasses.
• Practise the swim-to-bike change (T1) and bike-to-run change (T2) at home a few times. A smooth transition is free time.
• Elastic laces and a race belt save fiddling with tired hands.
• Walk the transition area before the start, so you know where your bike is and how to get in and out.

The swim

For many first-timers the swim is the part that worries them most. Build up to swimming the race distance continuously in the pool, then practise in open water with other people, sighting the buoys and swimming close to others. The Midmar Mile guide covers open-water skills in detail, and the Mile itself is great race practice.

The bike and the run

• Bike: any road bike in good working order is fine. A bike fit makes a bigger difference than an expensive bike. Ride at an effort that leaves something for the run.
• Run: start the run steadily and build. Your legs will come round after the first kilometre or two.

Fuelling

For a sprint, a normal breakfast and water on the bike are usually enough. For an Olympic, take in roughly 30 to 60 g of carbohydrate an hour, mostly on the bike, where it is easiest to eat and drink. Practise with the same products in training. The nutrition tracking guide covers fuelling the training around it.

How SportMentor builds your triathlon plan

Tell your mentor your race, the distance and how many hours a week you can train. It reads your swims, rides and runs from your own training, whether that comes from Garmin, COROS, Polar, Suunto, Intervals.icu, Strava or Fitbit, or from sessions you log yourself, and builds a week-by-week plan across all three sports, bricks included.

• Sessions are set from your current swim pace, run pace and riding, by heart rate, or by power if your device records it.
• Missed a swim or swapped a ride for a run? The weeks ahead rebalance.
• Guided strength sessions fit around your training and your kit.

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Questions triathletes ask

How many hours a week do I need to train for a triathlon?

About four to six hours a week for a sprint, and six to nine for an Olympic distance. Two sessions of each sport a week, with one of them a brick, covers most of what you need.

How long does it take to train for a sprint triathlon?

About twelve weeks if you already have some fitness in one or two of the sports. If you are new to all three, or can't yet swim 400 m continuously, give yourself a few months longer.

Do I need a triathlon bike?

No. A road bike is ideal, but many people race their first sprint on a mountain bike or hybrid. Spend money on a bike fit and a service before you spend it on a new bike.

Can I do breaststroke in a triathlon?

Many races allow any stroke, and plenty of first-timers swim some or all of it breaststroke. Check your race's rules. Learning freestyle will save energy for the bike and run.

What is a brick session?

A bike ride followed straight away by a run. It teaches your legs to run after cycling, which feels heavy and awkward at first. Start with a 10 to 15 minute run after an ordinary ride, once a week.

This guide is general training information, not medical advice. Open-water swimming carries real risk: swim with others and follow the race safety briefing. Check with your doctor before you start, especially if you have a heart condition, an injury or another health concern.