How should I train for a Tri?

[Tom Stormcrowe]

Training Questions, in particular, mine....for the first one!

I want to improve my time dramatically. I know it's just time and training, but what are the most effective training plans out there for Triathlon?

[Rahzel]

The best resource for triathletes I can recommend is Joe Friel's book, "The Triathlete's Training Bible." In this book (which can either be purchased from Amazon for like $15 or checked out from most libraries), Friel outlines how to train for triathlons, from a "macro" perspective (constructing an annual training plan), to a more "micro" perspective (constructing a week of training or even an individual workout).

Basically, Friel espouses a long-term periodization approach. The off-season (usually the winter) is used for what's called "prep" training, or "training to train." Most of this training is endurance training (not much speedwork), with the training load easily within one's limits. The "Base" period of training follows once one gets closer to the target race, and in the Base period volume increases. At the end of a cycle of Base training (a few cycles of the afforementioned 3 weeks/1 week period) , one will have experienced their maximum weekly training load. After the Base period, one "Builds" towards the target race by adding more race-specific workouts with intensity. The "Peak" period is 1-3 weeks before the race, and emphasizes rest and maintaining fitness through shorter, higher intensity workouts. After the "Race," one returns to the "Prep" period after a brief "transition" period of either no or little training, usually unstructured.

Any training plan that shares these "macro" fundamentals will be on the right track to long-term improvement. As far as specific workouts/training plans go, that is a whole another science that is much more dependent on personal factors (time available to train, body comp, sport skills, etc) but this general macro plan is pretty solid.

[Enthalpic]

Training Questions, in particular, mine....for the first one!

I want to improve my time dramatically. I know it's just time and training, but what are the most effective training plans out there for Triathlon?

The bible is very good.

Back when I did tris I found my biggest improvements came from focused run training. I would make a large wager that the run is your limiter too. Do local charity 10km races often and you will improve quickly.

[Tom Stormcrowe]

I wouldn't take that bet.....I'd lose. :p

Yeah, the running is my downfall right now. I'm working on that though. ;) I'm doing the routine of run til the HR hits a bout 160 and then walk it down, and repeat. I'm getting further and further on the run segments, by the way :D I'm not sweating the mileage yet, I'm doing it in time blocks instead to acclimate my body to sustained effort for X time period.

The bible is very good.

Back when I did tris I found my biggest improvements came from focused run training. I would make a large wager that the run is your limiter too. Do local charity 10km races often and you will improve quickly.