In episode 273 of the “Triage Thoughts” podcast on how to train for triathlon and mixed endurance events, hosts Gary and Paddy delve into the intricacies of training for triathlons and mixed endurance events, primarily targeting personal trainers and gym enthusiasts looking to expand their knowledge in endurance training. The episode emphasizes the importance of a personalized approach, considering an individual’s background in running, cycling, or swimming, and potentially seeking technical coaching before building endurance in any of these areas.
We discuss the aerobic demands of triathlons, highlighting the necessity of adapting to the specific physiological requirements of each discipline and the potential for rapid improvements in performance with consistent training. While also underscoring the importance of efficiency and economy in movements, particularly in swimming, to prevent energy wastage.
The conversation extends to the significance of understanding one’s body signals and adjusting training plans accordingly, emphasizing the role of heart rate zones in determining training intensity and pacing strategies. It is important to note that newcomers to triathlons might find it challenging to set specific goals initially, but gaining experience helps in fine-tuning training programs.
In this episode, we not only discuss how to train for triathlon, but also touch upon the logistical challenges of incorporating various training sessions into one’s routine, especially in regions with unfavourable weather conditions. We can’t stress enough the importance of considering nutrition, hydration, sleep, and stress management as vital components of a successful training regimen, especially given the increased demands of preparing for a triathlon.
Furthermore, when learning how to train for triathlon, you must understand the role of strength and conditioning training as a core component of long-term planning for triathletes, and its importance in preventing injuries like knee pain and plantar fasciitis, which are common in high-volume training. We discuss why we generally caution against jumping into high training volumes without proper acclimatisation to prevent a surge in injuries.
It can be difficult to start learning how to train for triathlon and mixed endurance events, so in this episode, we provide a sample training week, illustrating a balanced approach to incorporating different training sessions, including strength training. However, if you really want to get the most out of your body, it is important to get personalised coaching to create an appropriate plan for where you are at.
Timestamps:
00:00:00 – Introduction to How To Train For Triathlon and Mixed Endurance Events
00:02:24 – Setting Goals and Priorities in Training
00:04:41 – Training for Different Triathlon Events
00:07:12 – Needs Analysis and Training Specifics
00:09:39 – Importance of Aerobic Fitness for Endurance Sports
00:12:04 – The Principle of Energy Management in Swimming
00:14:29 – The Importance of Aerobic Fitness and Training Planning in Triathlons
00:16:51 – Considerations for Training Program Design
00:19:15 – Auto Regulation and Listening to Your Body
00:21:47 – Planning for Optimal Training Practices
00:23:57 – Identifying and Training Weaknesses
00:26:15 – Building Confidence and Pacing Strategies in Triathlon Training
00:28:36 – Training Principles for Triathletes
00:30:51 – The Importance of Strength Conditioning for Triathletes
00:33:17 – Periodization in Triathlon Strength Training
00:35:34 – Injury Prevention and Recovery in Triathlon
00:37:53 – Load Management and Injury Prevention in Triathlon Training
00:40:27 – A Typical Training Week for Triathletes
00:42:47 – Swimming and Running Intervals
00:45:04 – Training Week for Endurance Athletes
00:47:33 – Helping Beginners Improve in Triathlons
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