The best triathlon tips

The best triathlon tips


Even though triathlon is particularly known for its extreme distances, this does not mean that you have to simulate them in your training right away. As with any other sport, continuous development is also necessary in triathlon in order to improve in the long term. It is therefore important to start training at your level in the various disciplines. This means training each unit no more than twice a week to start with and adjusting the volume accordingly. If you have been running for years but have only just learned to crawl, it makes no sense to train the same volume in swim training as you do in running.


So instead of doing a triathlon every day in the first week and then taking four weeks off, your first few weeks of training should be moderate. As soon as your body has become accustomed to the multiple loads, you can continuously increase your training. However, you should not simply increase the volume or intensity in all three disciplines at the same time, but make sure that the increase relates to your entire training. For example, you can increase your running training one week and then increase your cycling volume the next. The simple rule here is: increase a maximum of 10% of your total training volume per week.


We have already heard a lot of dangerous half-truths about the various training methods. The best training for triathletes is often considered to be completely exhausting yourself in one sport and then immediately adding the second sport to the list. The so-called combined training, which is necessary in triathlon and which we will come back to later, is completed far too early and far too often in training by many beginners. Much more important for triathlon beginners is the basic training, which is not loved by many. A major challenge in triathlon is that the fitness from running cannot be transferred to cycling or swimming. Of course, you have an advantage if you have done other sports before the triathlon. However, you can’t avoid basic training – especially if you have big ambitions. This is all the more true if you were not very sporty before the triathlon. This is because basic training first trains your basic endurance, i.e. your cardiovascular system, so that your body can perform more and more efficiently.


Once you have improved your endurance through basic training, you can gradually incorporate intervals or changes of pace into your training. For absolute newcomers to the sport, however, intervals should not be an aim until the second year at the earliest – and preferably not until the third year. If you are ready for intervals, you can work on your speed by leaving your comfort zone. Without going into too much theory here, you run, swim or cycle at a pace that your body is not used to. This stimulus causes it to adapt. But be careful: too much of a good thing can also throw you out of the race. It is best to start with small steps and incorporate, for example, 4 x 20 seconds at a really fast pace, followed by two to three minutes at a relaxed recovery pace into your training. You can then increase the number of intervals over the following weeks and also adjust the length of the intervals. But always remember not to increase the training load by more than 10%.