Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.

 

After the sprint-distance triathlon, many athletes have their sights set on an Olympic distance event. If that's your goal, then this comprehensive program is for you.

This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.
 
Stay focused! Be healthy, train smart, and have fun.

 

Week 5, Day 1

 

Breaking Muscle Shop

Workout description: Swim sprint and strength

Duration: 0:35:00 swim, 0:30:00 strength

Distance: 2050 yards

 

Warm up:

400 yards easy swimming

 

Main set:

4 X 50 yards very fast swimming

50 yards easy pulling

4 X 50 yards very fast swimming

50 yards easy pulling

4 X 50 yards very fast swimming

50 yards easy pulling

4 X 50 yards very fast swimming

50 yards easy pulling

4 X 50 yards very fast swimming

50 yards easy kicking

 

Cool down:

400 yards easy swimming

 

Strength: Hips and glutes

Do 3 sets of each exercise with each leg

  • Hip abductor (in front and behind) 12-15 reps
  • Standing hip flexor 12-15 reps
  • Hip flexor pullback 12-15 reps
  • Reverse lunges 12-15 reps
  • Glute pillow stand 1 minute
Topic: