The Triathlon training book

99P H A S E O N E

07 SINGLE-LEG WARNING!
ROMANIAN DEAD LIFT
Correct lifting technique is essential
This exercise strengthens your hamstrings, the key muscles in this movement. Never lift with
your spine bent: not only will the
you use for running. Start with dumbbells; once you’ve exercise be ineffective, but you will
also risk spinal injury. Practice with
mastered this, add greater resistance by using a barbell. light weights until perfect, and if
possible spend time with a qualified
lifting coach.

Take a deep Keep your abs
breath contracted

Keep your Engage your
back straight trunk muscles

throughout

Hold your
breath as you
bend down

Keep your
knee bent at
20–30 degrees

1Stand with your feet hip-width apart and position your 2Bend from your waist and push your hips backward to lower
right foot about half a step in front of your left foot. Hold the dumbbells toward your right foot. Bend your right leg and
a dumbbell in each hand, using an overhand grip (see p.108). lift your left leg behind you for balance.

Maintain the angle Exhale as you
of your knee return to the
start position

Keep your
arms straight

3Lower the dumbbells down your shin as far as you can.
Hold the position, then push your hips forward to bring
your upper body back to the start position and lower your
leg. Repeat for 30 seconds before switching to the other side.

100 STRENGTH AND CONDITIONING

08 CLAM RESISTANCE BANDS

This simple exercise strengthens your medial glutes, which Adding a band around your knees forces
are muscles used constantly in triathlon, especially for your muscles to work harder; once you
stabilizing your hips and knees. It’s an endurance muscle, so can complete three minutes, use a
work it for longer periods or more reps to feel the benefit. thicker band for more resistance. If
at first you find this
exercise too
difficult, begin
without bands.

Align your Keep your Keep your Ensure that Keep your hips
feet with pelvis neutral shoulders and you keep your forward and aligned
your spine hips in line feet stacked one above the other

1Put a resistance band around your thighs and lie on your left 2Engage your trunk and lift the knee of your right leg, rotating
side, bending both your hips and knees at a 90-degree angle. at your hip. Lift your knee as far as it will go without straining,
Lean your head on your left arm. Bend your right arm at the before slowly lowering it back to the start position. Repeat for
elbow and place your right hand on the floor in front of you. 60 seconds before switching to the other side.

09 SHOULDER ROTATION PROGRESSION

This exercise is designed to increase To make this exercise harder,
increase the duration (see p.94),
the strength and endurance of the or add wrist weights to both arms.

deltoids (main shoulder muscles),

vital for your swim stroke. Rotate your
arms from

your shoulder

Stand in an upright position with your legs Maintain your arm
slightly wider than hip-width apart, and your height; don’t slump
arms held straight out at shoulder height. Start your shoulders
rotating your hands in circles the size of a golf
ball. After 20 seconds, increase the size of the
rotations to that of a tennis ball. After a further
20 seconds, increase to the size of a soccer ball.

101P H A S E O N E

10 INTERNAL Keep your 2Keep your shoulders,
ROTATION head up and hips, and feet in line.
look forward Pull the handle slowly
This exercise strengthens and under control toward
the smaller muscles the middle of your body.
of the shoulder Keep your elbow tight
girdle—the rotator cuff in to your side.
muscles—which help keep
your shoulders stable Put your left
during freestyle. hand on your hip

1Stand sideways to a pulley set at Keep your 3Bring your lower arm
about waist height. Hold the handle legs braced across as far as is
securely with your right hand, and grip throughout comfortable, maintaining
a bottle or folded towel between your a right angle at your elbow.
arm and chest to help you maintain exercise Return slowly to the start
the correct position. Bend your elbow position. Repeat for 30
to 90 degrees and turn your arm out, seconds before switching
away from your body. to the other side.

11 EXTERNAL Keep your head Keep your
ROTATION up and look shoulders level
straight ahead
This simple pulley exercise Encircle the
continues on from internal handle with
rotation (above) to work your thumb
your shoulder muscles
away from your body,
rather than toward it.

1Stand sideways to a pulley set 2With your elbow bent and
at about waist height. Reach tight to your body, move
across your body and grip the handle your lower arm across and
with your right hand. Grip a bottle or away from your body. When
folded towel between your arm and you reach your full range of
chest. Keep your shoulders, hips, movement, return to the
and feet in line, and your legs braced start position under control.
throughout the exercise. Hold the Repeat for 30 seconds before
frame for support, if necessary. switching to the other side.

102 STRENGTH AND CONDITIONING

12 BASIC SIT-UP

The sit-up is an effective exercise for strengthening

your abdominal muscles. Focus on using your trunk

to drive the movement, and avoid straining your neck.

Keep your feet Use your Keep your neck
hip-width apart feet for relaxed and
support avoid straining

Maintain a
neutral back
position

1Lie on your back with your feet on the floor and your knees 2Pause at the edge of the movement, then slowly lower your
bent. Cross your arms across your chest. Engage your trunk upper body to the start position, controlling the movement
muscles and raise your torso upward, leaving just your buttocks with your trunk. Repeat the exercise for 30 seconds.
and feet on the floor.

13 BIRD DOG Keep your
back parallel
This exercise relies on your trunk muscles to keep to the floor
you stable; it also strengthens the muscles along
the back of your body (glutes and erector spinae).

Keep your hips
and shoulders
aligned

1Kneel on all fours, with your knees directly below your hips 2 Raise your left arm straight in front of you, palm-down.
and your hands positioned below your shoulders, pressed Stretch out your right leg and raise it behind you until it is
flat on the floor with your fingers pointing forward. Keep your parallel to the floor, using your trunk to keep your body stable.
spine in a neutral position and align your head with your back. Hold briefly, then return your arm and leg to the floor. Repeat
Engage your trunk. on alternating sides for 60 seconds.

103P H A S E T W O

PHASE TWO AIM OF PROGRAM: DURATION OF PROGRAM:
WINTER INCREASING STRENGTH AND ENDURANCE 2–3 TIMES PER WEEK FOR 6–12 WEEKS

During this phase you will EXERCISE SETS REPS/DURATION REST
focus on training with greater 14 ADDUCTION
loads and at a higher intensity, 15 ON ALL 4’S ALPHABET 1 x 90 SECS 30 SECS
targeting the major muscles 16 NORDIC HAMMIES
groups for triathlon: the 17 PRESS-UP 1x 1 REP EACH SIDE 30 SECS
latissimi dorsi in your trunk, 18 FRONT PLANK ROTATION
and your glutes, quads, and 19 BALLISTIC SIT-UP 1–3 x 8 REPS 1 MIN
hamstrings. Aim to either 20 BASIC CLEAN AND JERK
increase the length of time you 21 CHIN-UP 1–3 x 8 REPS 1 MIN
perform each exercise for by
10 seconds each week or to 1 x 60 SECS 30 SECS
increase the number of reps.
1–3 x 8 REPS 30 SECS

1–3 x 8 REPS 1 MIN

1–3 x 8 REPS 1 MIN

14 ADDUCTION

Adduction works on the stabilizing muscles of the inside of your leg, as well
as the antagonist muscles on the outside of your opposite leg. Strengthening
these will aid stability during running and improve knee alignment for cycling.

Keep your shoulders
level; do not twist
your torso

Maintain an upright Align your hips
position throughout facing forward

1Attach your left ankle 2Sweep your leg back Keep your leg
to a pulley machine. across your body and straight and your foot
Stand with your feet out to the right-hand side, pointing forward
just over shoulder-width avoiding contact with your
apart and your hands on right leg. Without putting
your hips. Engage your your foot on the floor,
trunk, lift your left foot return your leg to the left
off the floor, and move in a controlled movement.
it to the left. Repeat the exercise for 90
seconds before switching
to the other side.

104 STRENGTH AND CONDITIONING

15 ON ALL 4’S 16 NORDIC HAMMIES
ALPHABET
Great for strengthening your hamstrings
This exercise builds on Bird dog (p.102), for running and cycling, this exercise
adding more challenge to trunk control requires the assistance of a partner before
with new hand and leg movements. attempting it alone. Good form is key.

Keep your hips Cross your
and shoulders hands over
aligned your chest

Engage
your trunk

1Kneel on all fours, with your knees below your hips and your 1Kneel down on a mat, with a partner holding down (but not
hands below your shoulders, pressed flat on the floor with sitting on) your ankles. Ensure that your body is aligned
your fingers pointing forward. Keep your spine in a neutral straight up from your knees to your shoulders.
position. Engage your trunk.

Trace each letter with Move your
your foot, keeping whole leg
your leg straight from the hip

2Raise your left arm straight in front of you, palm-down. 2Engage your abdominals and lean forward as far as you can,
Stretch your right leg out behind you, using your trunk to keep using your hamstrings to control the motion. Contract your
you stable. Draw each letter of the alphabet in the air using your hamstrings to raise yourself back to an upright position.
right foot, moving your leg with it. Return to the start position
and repeat on the other side.

PROGRESSION TIP

As you become stronger, If you are doing
try drawing the alphabet this exercise on
with your hand and foot your own, hook
simultaneously. Once you’ve your ankles under
mastered this, try adding an a bench or bar.
ankle weight.

17 PRESS-UP (FEET) 105P H A S E T W O

This is one of the simplest but most effective exercises 1Lie face-down on the
for developing strength in your shoulders, arms, chest, floor with your hands
and trunk. Its added benefit is that it requires no apparatus under and a little wider than
to practice. Maintain good form throughout. your shoulders. Coming up on
to your toes, raise your body
Push through your up off the floor, with your
heels to keep your arms straight and your fingers
legs straight extended. Keep your legs,
upper body, and head in
Engage a straight line throughout.
your trunk

Keep your
arms straight

Push up from Keep the angle 2Pause at the top of the
your elbows of your neck movement, then lower
constant your body slowly and under
control until your upper body
almost touches the floor. Hold
the position briefly, then push
your upper body up from your
elbows until your arms are
straight. Maintain a neutral
spine throughout.

Your upper body should
almost touch the floor

VARIATION: PRESS-UP (KNEES) 2Lower your body slowly and under control until
your upper body almost touches the floor. Hold
1If you find the Press-up above too hard at first, briefly, then push up from your elbows until you are
support your body weight on your knees, with
your arms straight and hands a little wider back in the start position.
than your shoulders.

106 STRENGTH AND CONDITIONING

18 FRONT PLANK ROTATION

A progression from the front (p.98) and side plank (p.97), this

exercise adds in a rotation to further strengthen your trunk.

This is a great strengthening exercise for all three triathlon sports.

Keep your legs 1Lie face-down with your elbows
hip-width apart beneath your shoulders, your
forearms resting on the floor, and
Clasp your your hands together.
hands
together

Flex your Keep your 2Engage your trunk and glutes,
ankles body in line and raise your body from the
floor, supporting your weight on
Rise up on Keep your your forearms and toes. Breathe
to your toes shoulders aligned calmly and focus on maintaining good
form, holding a straight line through
your trunk and legs. Keeping your
hips aligned, and without moving
them yet, raise your right elbow
slightly off the floor.

Keep your 3Supporting your body weight
trunk tight and on your left forearm and toes,
your hips lifted push off the floor, rotating through
your hips and shoulders, until your
body is facing outward to your right.
Put your right hand on your hip.
Hold for one minute.

Tighten Keep your
your glutes back straight

4Slowly reverse the movement
to return to the plank position,
and then the starting position.
Repeat on the other side.

19 BALLISTIC SIT-UP 107P H A S E T W O

A little more demanding than the basic sit-up, this dynamic TIP
exercise strengthens the muscles used in the extension
and catch phases of swim (see pp.16–17). If you don’t have a partner to
do this exercise with, throw the
Your partner should direct ball against a wall instead,
the ball above your head catching it as it bounces back.

Look toward
your partner

Engage Keep your Keep your head off the
your trunk feet off floor and continue to look
the floor
toward your partner

1Sit up straight, with your feet off the floor, legs bent at right 2Using the momentum of the ball, keep rolling backward
angles, and your arms stretched. Roll backward, and as you until your back touches the floor. Extend your arms
do so get your partner to throw you a medicine ball. Reach above behind your head until the ball touches the ground.
your head to catch it with both hands. Pause briefly.

VARIATION: V SIT-UP 3Use your trunk to raise your upper body
off the ground into a sit-up, keeping your
Lie down with your Keep your hands feet off the floor and your arms extended.
arms stretched behind relaxed and do not When the ball is above your head, throw it
your head and your to your partner, and continue moving
feet together. Engage strain your neck forward into the start position.
your trunk and crunch
up with your upper Engage Allow your
body, simultaneously your trunk elbows to bend
bringing your arms
over in front of you Use your trunk to
and your legs toward control the movement
your chest as far as
you can. Pause before Keep your
unfolding under knees together
control back to the
start position.

108 STRENGTH AND CONDITIONING

20 BASIC CLEAN AND JERK

Alhough technically difficult, this explosive exercise is fantastic
for building power and stability. This version includes a brief
pause between the “clean” (the lift to your chest) and “jerk”
(the above-head raise) movements, to make it safer and easier.

WARNING Keep your Take a deep
back straight breath and
Carry out all lifts in a safe and controlled hold it in
environment. This complex movement Keep your knees in
demands excellent technique, balance, line with your feet Hold your chest
and coordination. Practice with light over the bar
weights until perfect and, if possible, spend
time with a qualified lifting coach. Start
with weights of around 15 percent of your
body weight, and increase by 10 percent each
week. Always ensure that your body is in the
correct alignment before attempting a lift. Your back should
be flat and your shoulders must be directly above the bar.

HAND AND FOOT POSITIONING 1Squat with your feet hip-width apart, your back straight,
and your buttocks as low as possible. Grip the barbell. Apply
Correct positioning is key to safe lifting technique; tension to the bar, feeling the weight coming through your glutes
always check these details before attempting a lift. and quads—not your lower back—and down through your heels.

Foot position Continue to hold
Position your feet slightly your breath
wider than hip-width apart,
with your toes just visible
in front of the bar.

Hand positioning Start to drop your
Measure along the textured elbows when
area with your thumbs; your
hands should be spaced your shoulders
evenly, slightly wider than reach their
shoulder-width apart.
highest point

Grip 4Lift the bar as high Continue to rise up
Curl your fingers around as possible with your onto your toes as
the bar and tuck your arms, giving it upward you drive the bar up
thumbs over the top of momentum. Then drop
your fingers. your elbows down and
rotate them beneath
the bar.

Keep your Hold your Keep the 109P H A S E T W O
shoulders over breath bar close to
Continue to hold
the bar for as Keep the bar close your body your breath
long as possible to your body

Ensure that your
knees do not
collapse inward

Start rising up
onto your toes

2Drive the bar upward, using your glutes and quads to power 3Forcefully extend your hips, knees, and ankles, keeping
the movement and give the weight momentum. Keep your the bar close to your body. Shrug your shoulders upward
arms straight until the bar comes past your knees, then bend hard, lifting the bar with your arms and bending your elbows
at the elbows. out to the sides.

Breathe out Take a deep
breath and
hold it in

Engage your Punch your Rest the bar on
trunk muscles to elbows forward your upper chest
stabilize your body to fix the bar and shoulders

5Dip and bend at the Spread your 6Straighten your legs Push down through
knees to catch the feet slightly to a stable standing the soles of your feet
bar on the top of your to the sides position. Keep your elbows
chest. Keep your knees forward to lock the bar in See over for steps 7-10
in line with your feet. position, and your back
upright and tight.

110 STRENGTH AND CONDITIONING

7Keeping the bar Hold your Keep your Exhale as you
in contact with breath back tight drive the bar
your shoulders, drop overhead
into a slight squat Keep your torso 8Drive the bar
position and drive upright and your upward until it Drive the movement
the bar upward in a trunk engaged is overhead. At the with your legs and glutes
fast movement using last moment, punch
your legs and glutes. Keep your knees your arms straight
This stage marks the over and in line until your elbows
transition between with your feet are locked. Holding
the clean and the jerk. the bar in position,
straighten your legs.
9Unlock your elbows
and reverse the Keep your trunk 10Keeping your trunk engaged throughout,
movement, carefully muscles engaged to hinge forward and bend your knees to
lowering the bar to stabilize your body return to the squat position before lowering
your chest and then the barbell to the floor.
thighs, keeping it
close to your body Keep your back Look forward, not
and under control. flat and firm down, keeping your
jaw relaxed

21 CHIN-UP 111P H A S E T W O

This exercise is one of the most effective strength builders Keep your
for the latissimus dorsi—the muscles in your trunk used during shoulders back
the catch and pull phases when you swim (see pp.12–13). Pull your body up

Grip the bar
with your palms
toward you

Hang on fully
extended arms

Keep your legs 1Grip the bar with your 2From a hanging position,
in line with hands shoulder-width flex at your elbows and
your torso apart. Drop down under shoulders and pull your body
control until your arms are up vertically until your chin
fully extended, bending your passes the bar. Control the
knees and crossing your feet movement with your trunk
to improve your stability. and do not swing your legs
or bend at the hips to gain
Lift your chin extra momentum, because
above your this will minimize the workout
hands for your upper body.

Keep your chest VARIATION
pushed forward
A resistance band will help
3Pause at the top of the you complete more reps
movement, then begin because it supports your
to lower your body slowly body weight. Tie a long
and under control. Looking resistance band around the
straight ahead, return to bar and loop it around your
the start position, with knees. Using an overarm
your arms fully extended. grip, with your palms facing
away from you (see right),
provides more of a challenge
for your triceps. A narrow
grip works the smaller
muscles in your shoulders,
while a wider grip is more
challenging to your
latissimus dorsi.

112 STRENGTH AND CONDITIONING

PHASE THREE AIM OF PROGRAM: ADDRESSING WEAKNESSES, DURATION OF PROGRAM:
PREPARATION MAINTAINING FITNESS LEVELS 2–3 TIMES PER WEEK FOR 6–12 WEEKS

By the time you start phase EXERCISE SETS REPS/DURATION REST
three, your body will be much
stronger and you will be able 20 BASIC CLEAN AND JERK (pp.108–110) 1–3 x 12 REPS 3 MINS
to complete higher intensity
swim, bike, and run sessions. 21 CHIN-UP WITH BAND (p.111) 1 x 30 REPS 3 MINS
Phase three will help you
maintain your strength levels 19 BALLISTIC SIT-UP (p.107) 1 x 30 REPS 90 SECS
and prepare for racing. Assess
your performance, find out 22 SINGLE-LEG JUMP SQUAT 1x 30 REPS EACH SIDE 3 MINS
what your weaknesses are, and
address them in your training. 02 STANDING BALANCE WITH EYES CLOSED (p.95) 1 x 60 SECS EACH SIDE 30 SECS

23 NORDIC HAMMIES INTO BALLISTIC PRESS-UP 1 x 30 REPS 3 MINS

24 SUPERMAN BENCH RAISE 1 x 15 REPS 3 MINS

22 SINGLE-LEG JUMP SQUAT THINK: DO I NEED
TO BE STRONGER 0R
This exercise addresses imbalance by working on each leg DO I NEED TO IMPROVE
individually. Once you have perfected this exercise, add MY ENDURANCE?
light weights to work on strength as well as endurance.
Keep your left
Look ahead, leg relaxed
not down

Hold your upper
body upright

Keep your right knee
aligned with, but not in

front of, your foot

Keep your
left knee off

the floor

1Stand with your back to a knee-high Touch the floor with your 3Raise yourself back up using your right
bench or similar, and bend your left fingertips for stability leg. As you reach an upright position,
leg back to rest on it. Hold your arms breathe out and spring into a small jump
loosely at your sides. 2Take a deep breath, then bend your using your right leg. Lower yourself back
right knee into a deep lunge using into the lunge and complete 30 reps before
your glutes, quads, and hamstrings. Bend switching sides.
your upper body forward from the waist,
keeping your back straight. Pause when
your right thigh is parallel with the floor.

113P H A S E T H R E E

23 NORDIC HAMMIES
INTO BALLISTIC PRESS-UP

As with Nordic hammies (p.104), you can do this with a partner
or by hooking your ankles under a bar. Complete the exercise
with a partner first, who can check your body position.

Hold your arms Support your
in preparation body weight
for landing on your hands

Use your
hamstrings to
power the motion

1Kneel upright on a mat, with a partner holding onto your 2Use your hamstrings to control the movement of your body
ankles to stabilize your legs. Ensure that your body is aligned as far as you can, before using your hands to support your
from your knees to your shoulders. Engage your hamstrings body weight in a press-up position. Press-up back to an upright
and abdominals and lean forward as far as you can. position, driving the movement by contracting your hamstrings
and engaging your trunk.

24 SUPERMAN BENCH RAISE

A progression from Bird dog (p.102) and On all 4’s alphabet
(p.104), this exercise adds an extra element of stability to
further strengthen your trunk.

Engage your lower
back and glutes

Lightly touch the Extend up
floor with your into your toes
fingers and toes and fingers

1Lie face-down across a bench, so that your weight is evenly 2Engaging your trunk, slowly raise your arms and legs
balanced. Space your legs hip-width apart and spread your off the ground and up into the air. Hold in position for
hands out wide in front of you. 2–3 seconds. Slowly lower yourself to the start position, just
brushing your fingers and toes on the floor before repeating.



PERSONALIZE
YOUR TRAINING

116 PERSONALIZE YOUR TRAINING

GOOD TRAINING %
PRINCIPLES
10
The five Ps—“Planning and Preparation Prevent Poor
Performance”—are particularly apt for triathlon. When it THE GUIDELINE PERCENTAGE BY
comes to preparing your body for the challenge of a triathlon, WHICH YOU SHOULD INCREASE
the planning phase is most important. Building your training
plan around a few basic principles will establish a solid YOUR EXERCISE HOURS/
foundation from which you can race toward your goals. DISTANCES PER WEEK

YOUR ROUTE TO SUCCESS

BE DEDICATED BE SPECIFIC PROGRESS GRADUALLY

Dedication is vital. Anyone can If you want to master the technical Be sensible and build up your
exercise when they’re cheerful and elements of swimming, swim more. training slowly. Jumping from a
the sun’s out, but the days when If you want to get better at cycling 30-minute run to running for 90
you don’t feel like it are key to uphill, cycle uphill more. If you want minutes is likely to result in injury
mental toughness and success. to run faster, run more. This is called and set back your entire training
There may be days, or weeks, when specificity: no amount of pumping program. Similarly, you’ll be more
you’re not well or you’re injured, so iron or doing sit-ups will make you a vulnerable to illness if you exhaust
make the most of every day that better swimmer, cyclist, or runner. yourself by suddenly doubling your
you do get out and train. Make sure you train for what the weekly training hours, say from 10
triathlon will demand of you. to 20. Ideally, increase your training
volume by about 10 percent per
week. If you take care of yourself
and follow this rule, you’ll progress
further in the long term.

GOOD TRAINING PRINCIPLES 117

COMPONENTS OF A TRAINING SESSION

For an easy swim, bike, or WARM UP PRE-MAIN MAIN SET COOL DOWN
run, gradually building up the
pace may suffice. However, Beginning at a low Once warmed up, This is designed to The body returns
at Level 3 or above you intensity lubricates either do specific work on your current to normal after
need to include a variety of the joints with drills relating to goals, or perhaps exertion. Post swim
stages to get the maximum synovial fluid, the discipline that your weaknesses. you may want to do a
benefits and reduce the reducing wear. It also you’re training for, You can be specific few easy laps; on the
risk of injury. Follow this raises your heart or do some shorter as you approach a bike ease off slightly
four-stage process in your rate, increasing blood sprints above the race, for example for 10 minutes; after
training sessions to get the flow to the muscles pace of the main set, by prepping for a running try flushing
most out of your program. (see pp.160–161). to prepare. particular course. exercises (pp.74–75).

USE IT OR LOSE IT FACTOR IN DAILY LIFE KEEP A TRAINING LOG

Fitness is a reversible achievement: Consider how much time you can It’s easy to forget the details of a
any improvements you make as a commit to per week without it day’s training. But if you keep a
result of training will start to go having a negative effect on your training log, you can flick through it
away when you stop training or work, family life, or friendships. Also to remind yourself which sessions
take a break. Make sure you train decide when you’ll do your training: were especially tough or enjoyable.
regularly enough so that you don’t are you an early riser who trains A log can be a terrific motivator,
start losing condition or plateauing. best in the morning, or a night owl allowing you to see how hard you’ve
who prefers to train in the evening? worked, how consistent you’ve
Do your training times impact on been, and how you’ve progressed.
others? To avoid causing yourself You can keep detailed records if you
unnecessary problems and meeting like, but you can boost your spirits
with resistance from those closest even by just recording the session,
to you, ensure that your program how you felt before, during, and
fits in as harmoniously as possible after, and your times. (See also
with your normal daily life. pp.132–133.)

118 PERSONALIZE YOUR TRAINING

YOUR TECHNOLOGY SWIM
PROFILE
OLOGY BI
The better you understand your own
abilities, the better you can tailor your PHYSI KE S
training. Performance profiling is all
about assessing your strengths and NUTRITION RUN
weaknesses, and knowing where,
by triathlon standards, you currently 10 9 8 7 6 5 4 3 2 1
stand. Your profile, whether simple or
complex, should give you a clear idea COMMITMENT TRANSITION
of the areas in which you’re weakest.
You can then use your profile to create TYLE &C
a training plan that will develop your
abilities in those weaker areas. PSYCHOLOGY
LIFES
INJURIES

YOUR STRENGTHS AND WEAKNESSES This performance profile shows KEY:
typical scores for someone new to
If you regularly test your performance (see pp.28–29, 50–51, triathlon who is athletic, likes cycling 1 = POOR
78–79), you’ll have good statistics to compare against fitness and running, but has done little or no 10 = BEST IN YOUR
charts to see how you’re doing. You can add as many segments swimming. The list below gives an idea
as you like to your profile, but the 12 shown here will give you of how each segment is assessed, with AGE GROUP/CLASS
a good overall picture of your abilities. Don’t worry if, when a typical novice’s scores in bold type.
you start, you’re scoring at the lower end of the scale in
most segments—after all, improvement is what training is for.
Plotting your scores now will mean that in six months’ time
you will feel hugely encouraged when you see your progress.

SWIM Elite athletes compare themselves STRENGTH AND CONDITIONING (S&C) NUTRITION Do you have a healthy diet
with the best in the world, but how do How does each part of your body perform and a good understanding of nutrition
you compare with your age group? during training and racing? (5/10) and hydration? (7/10)
(Sample score: 1/10)
INJURY RATE/ROBUSTNESS How often PHYSIOLOGY How is your VO2 max, for
BIKE How do you compare with your do you get injured? (6/10) example? If you do one of the tests on
age group? (7/10) p.79 and check the charts on pp.158–
PSYCHOLOGY How do you deal with “no 159, how does your score compare with
RUN How do you compare with your man’s land”? (6/10) others in your age group? (6/10)
age group? (6/10)
LIFESTYLE Do you sleep well? Are you TECHNOLOGY Do you measure power
TRANSITION Can you transition from happy? Are you stressed? (9/10) and cadence, and upload data for
swim to bike and from bike to run quickly analysis? Do you understand your bike’s
and smoothly compared with your COMMITMENT How is your day-to-day setup and gearing? How good is your
peers? (3/10) commitment to your training? (9/10) bike maintenance? (9/10)

DRILLING DOWN

Once you’ve made your profile and
established your current levels, you
can then break down each discipline
into individual skills and abilities.

SWIM
• Stroke cycle / technique
• Sprint
• Rounding buoys
• Staying on feet / drafting
• Sighting
• Pace judgment
• Endurance
• Robustness / Injury rate
• Getting out of trouble
• Exiting water
• Running to bike

BIKE
• Technique and cadence
• Time trialing
• Cornering
• Endurance
• Hill climbing
• Pace judgment
• Concentration
• Robustness / Injury rate
• Bike setup
• Maintenance

RUN
• Technique and strike rate
• Endurance
• Hill running
• Pace judgment
• Dealing with “no man’s land”
• Concentration
• Sprint finish
• Robustness / Injury rate

WHAT YOU CHOOSE TO
INCLUDE IN YOUR PROFILE
IS UP TO YOU. EVERYONE HAS
SOME WEAK POINTS; IF YOU
KEEP AN EYE ON YOURS, YOU
CAN WORK ON THEM UNTIL
THEY NO LONGER HINDER
YOUR PROGRESS.

120 PERSONALIZE YOUR TRAINING

PLANNING YOUR 6
TRAINING
THE AVERAGE NUMBER OF
Whether you’re an elite pro or a complete novice, you WEEKS IT TAKES TO ADOPT A
should adopt the same approach to planning your triathlon NEW TECHNIQUE OR MOVEMENT
training: start with an end goal in mind and work back from
there to devise a structured schedule. You may have your eye
on one major Ironman or several races over the summer, but
whatever your goal, think ahead.

YOUR ROUTE TO SUCCESS

SELECT YOUR “A” RACE INCORPORATE SOME R&R FOUNDATION PHASE

In triathlon, the race that you are When we train, we force our bodies Don’t worry about improving your
specifically building up to is to adapt to new physical demands. speed and times in this phase—
called the “A” race. Plan your peak These adaptations actually occur focus on mastering any technical
and tapering (see pp.138–139) while we’re recovering, so schedule issues you may have. Since the
around that date to ensure that in at least one rest day a week and a race isn’t looming just yet, you can
your performance is at its very best recovery week every fourth week. relax and work on the mechanics
on that day. Your B races are similar You won’t stop training altogether in of your swimming, cycling, and
to the A race but you only do a a recovery week, but you should running, addressing issues that are
short taper for them, while for a C reduce your efforts to 50–60 percent holding you back and establishing
race you just keep training through of the previous week’s training and better habits. You are also teaching
it. Decide at the outset what your A take about three rest days. your body to become fat-adapted
race will be, then build your training (using fat as fuel) in your training
program backward from there. sessions as the level of intensity
increases—gradually building up
over 8–12 weeks from Level 1 to
Level 2 and then Level 3 (see
pp.160–161). Then you’ll be ready
to hit the winter phase of training
with energy and enthusiasm. For
a sample foundation program,
see pp.122–123.

PLANNING YOUR TRAINING 121

TIMING YOUR ABC TYPE OF RACE PURPOSE

Your A race schedule takes priority when A Your main race of the season; the one you specifically train for
planning your season. Always factor in so that you can deliver on race day. All your training sessions are
time, effort, goals, and abilities when B geared toward optimum performance on this race.
selecting this race. No matter what level
of athlete you are, to get the best out of C This is a supporting race to test your fitness. It involves less
yourself you will need to go through three tapering and takes place during the buildup to your main event, or
basic phases of training—foundation, possibly after.
winter, and race-season preparation—and
each is 8–12 weeks long. For sample This should be convenient and fun, requiring effort but without
training programs for Sprint, Olympic, Half the worry about finishing times. Treat it as a brick session (one
Ironman, and Ironman, see pp.124–131. that combines all three sports), either early or late in the season.

WINTER PHASE PREPARATION PHASE MAINTENANCE PHASE

During this second phase, expect At around 12 weeks before your Leading up to your A race, you will
to work hard on all elements of your A race, revisit your performance be training hard, eating well, and
fitness, especially if you’re working profile to assess your strengths and foregoing some treats. Once the
up to a Half Ironman or Ironman. In weaknesses (see pp.118–119). Now race is over you can reward yourself,
most countries, this phase is done prioritize what you need to do in but remember to stay active. If you
in winter. During severe winter your training and tapering to bring keep your body ticking over with
weather, it takes grit to get out your body and mind to peak fitness walking or light swimming, you’ll
there and train. But think of it this prior to your A race. This is where feel the benefit when it’s time to
way: every time you train in nasty specificity (see p.116) truly kicks in: train hard again. Many elite athletes
conditions, you’re putting pennies follow this simple formula:
in your psychological bank that you • Sprint distance: prioritize
can draw on if race day is tough. • Day one: swim
strength, VO2 (see pp.78–79), • Day two: swim and bike
As you progressively increase and some max pace work • Day three: swim, bike, and run
the volume of your training each
week, remember to follow the 10 • Olympic: prioritize strength, Keep it light and stress-free,
percent principle (see p.116). You especially after Olympic-distance
need to go into your preparation endurance, and V02 racing. If you have done an Ironman,
phase not exhausted but excited listen to your body in the post-race
to get out and do the specific • Half Ironman (70.3): prioritize euphoria—it may take a while for
work required for your big race the full impact to make itself felt.
of the year. endurance, force work, and a Then reassess your performance
little V02 profile, work on your technique, and
plan for another race—or ease off
• Ironman: prioritize endurance until the end of the season and
start looking forward to next year!
and force work on the bike

Be realistic. If you’ve been ill or had
an injury, build slowly and sensibly
back up to full training. A week off
training won’t affect your overall
conditioning, so don’t rush back and
make yourself ill again. Adapt your
training accordingly.

122 PERSONALIZE YOUR TRAINING

FOUNDATION KEY
PROGRAM
For more details on the training
Before you begin your training for your chosen distance sessions and levels shown in the
(Sprint, Olympic, 70.3, or Ironman), you first need to complete sample foundation program opposite,
an 8–12 week foundation phase. The sample program opposite see the following pages:
is designed to build your technique, strength, and fitness, and
will help you avoid injury in the run-up to race day. Swim training pp.20–27

Bike training pp.46–49

Run training pp.68–77

Strength and pp.94–102

Conditioning (S&C)

Levels (L) pp.160–161

Drills see training, above

KEY ELEMENTS OF THE PROGRAM

The triathlon year is a long one and in order to avoid
overexhaustion in the first few months, you should build
up progressively. Because the foundation phase takes place
outside the racing season, your training sessions should be
more relaxed, with the focus on mastering the mechanics of
swimming, cycling, and running, drills for key skills, warm-
up techniques, and strength and conditioning exercises.

1ECONOMY OF MOTION You are training your body to
move efficiently to the best of your ability, with minimum
oxygen consumption for a given speed.

2PRACTICE When making significant changes to your
technique, stay focused and repeat the movement
patterns as often as you can. It will take at least three
sessions a week over six weeks to see the required changes.

3PROGRESSION The foundation program is structured to
increase the level of difficulty gradually, through volume,
intensity, or frequency of training. Try to build up your
training gradually from the first four weeks shown opposite;
don’t increase it by more than 10 percent a week.

4PERFORMANCE PROFILING It’s important to tailor any
training plan to your particular level and ability; knowing
exactly how far to push yourself will reduce the risk of illness
and injury. The foundation program will help you assess your
current level of fitness and gradually build on it.

5FAT ADAPTATION Your body will start to learn how to
utliize its fat more effectively through a combination of
training and nutrition (see pp.90–91). Training your body to
use fat as a source of energy early on will help improve your
performance later, when the program intensifies.

WEEK/TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL TIME

1 AM: Swim L1/2, Bike L2, Swim L2, Bike L2, Rest day Swim L1/2, Bike L1/2, 8 hrs
40 mins 40 mins 40 mins 90 mins
30 mins, 45 mins,

Drills Drills

PM: Run L2, S&C Run L2, S&C Run L1/2,
20 mins Phase 1 45 mins Phase 1 40 mins
warm-up 30 mins 30 mins
and
10 x 30
secs L2

2 AM: Swim L1/2, Bike L2, Swim L2, Bike L2, Rest day Swim L1/2, Bike L1/2, 9 hrs

30 mins, 45 mins, 40 mins 40 mins 45 mins 105 mins

Drills Drills

PM: Run L2, S&C Run L3, S&C Run L1/2,
20 mins Phase 1 45 mins Phase 1 40 mins
warm-up 30 mins 30 mins
and
15 x 30
secs L2

3 AM: Swim L1/2, Bike L2, Swim L2, Bike L2, Rest day Swim L1/2, Bike L1, 9 hrs

30 mins, 45 mins, 40 mins 40 mins 60 mins 2 hrs

Drills Drills

PM: Run L2, S&C Run L3, S&C Run L1/2,
20 mins Phase 1 45 mins Phase 1 50 mins
warm-up 30 mins 30 mins
and
10 x 45
secs L2

4 AM: Rest day Bike L2, Swim L2, Bike L3, Rest day Swim Rest day 5 hrs

30 mins 40 mins 40 mins L1/2,

into 20-min 40 mins

run off bike

PM: S&C Run L3, S&C Run L1/2,
40 mins
Phase 1 45 mins Phase 1

30 mins 30 mins

Repeat Weeks 1—4 two or three times in total, increasing the volume of your training overall by no more than 10 percent per week.

124 PERSONALIZE YOUR TRAINING

SPRINT PROGRAM KEY

Swim 820 yd—Bike 12 miles—Run 3 miles (750 m/20 km/ For details on the training sessions
5 km) If you are new to triathlon, the sprint is the shortest and and levels shown in the program
perhaps the easiest to start with. While you can push your body opposite, see the following pages:
hard during the sprint, working at high levels of intensity, the
end of each leg is not too far off. If this is your first triathlon S Swim training pp.20–27
and you just want to complete it, don’t overdo your preparation B Bike training pp.46–49
phase: adapt this sample 12-week program to your needs. R Run training pp.68–77
S&C Strength and pp.112–113

Conditioning pp.160–161
Phase 3 see training,
L Level above
D Drills

TRAINING INTENSITY

The sprint program includes several high-intensity
sessions at Levels 4 and 5. If you are fit, you can push
your body harder for short periods of time during the
sprint, but this involves a little more lactate production
and pain: the high-intensity sessions will help prepare
your body to perform close to your lactate threshold
level (see pp.160–161). However, if you just want
to complete the race, you don’t need high-intensity
training sessions to do that. Remember this is a sample
program—tailor your training to fit your needs.

THE PROGRAM

In order to reduce the risk of injury, you must first
complete the foundation phase of training (see pp.122–
123). This will help eliminate any technical weaknesses
so that you fully benefit from your preparation phase.
If you already have a good basic level of fitness, then
you can focus on building toward the higher-intensity
sessions, but make sure that you progress at a gradual
rate, and follow the 10 percent rule (see p.116).

YOUR GOALS

Elite athletes typically complete sprint distances in
under an hour. Mid-pack athletes will probably take
around 80 minutes or longer to finish. If this is your
first triathlon, your main aim could be to get around
the course and complete it successfully. Remember
you are really only competing against yourself. The
most important thing about the race is to have fun.

WEEK/TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL TIME

1 AM: S L4, B L2, S L5, B L3, Rest day S L3, B L1/2, 9.5 hrs
45 mins D 60 mins 60 mins 40 mins 90 mins
60 mins
S&C R, L4, S&C R L1/2,
PM: R L5, 30 mins 60 mins 30 mins 60 mins
40 mins

2 AM: S L5, B L2, S L4, B L3, Rest day S L1/2, B L3, 100 mins 9.5 hrs

60 mins, D 45 mins, D 60 mins 60 mins 40 mins + 10 mins

PM: R L4, S&C R L5, S&C R L1/2, R off B L1

45 mins 30 mins 60 mins 30 mins 40 mins

3 AM: S L1/2, B L2, S L4, B L4, Rest day S L3, B L2, 100 mins 10 hrs
45 mins, D 60 mins 60 mins Rest day 40 mins into 15 mins
60 mins, D R off B L1
S&C R L3, S&C R L1/2,
PM: R L5, 30 mins 60 mins 30 mins 50 mins
45 mins
B L4, 30 mins S L2, B L3, S L5,
4 AM: Rest day into 20 mins 40 mins 40 mins 40 mins Rest day 5 hrs
R off B L2
Recovery PM: R L3, S&C R L5, hills
week S&C 30 mins 45 mins 30 mins 40 mins

5 AM: S L4, B L2, S L5, B L3, Rest day S L2/3, B L2, 100 mins 10 hrs

60 mins 45 mins, D 60 mins 60 mins 40 mins into 15 mins

PM: R L5, S&C R L3, S&C R L2, R off B L1

45 mins 30 mins 60 mins 30 mins 50 mins

6 AM: S L2, B L2, S L4, B L4, Rest day S L1/2, B L2, 110 mins 10.5 hrs

60 mins D 45 mins, D 60 mins 60 mins 40 mins into 20 mins

PM: R L5, S&C R L3, S&C R L2, R off B L1

45 mins 30 mins 60 mins 30 mins 60 mins

7 AM: S L5, B L2, S L4, B L3, Rest day S L3, B L2, 110 mins 10.5 hrs

60 mins 45 mins, D 60 mins 60 mins 40 mins into 10 mins

PM: R L5, S&C R L4, S&C R L2, R off B L1

45 mins 30 mins 60 mins 30 mins 70 mins

8 AM: Rest day B L4, 30 mins S L2, B L3, Rest day S L5, Rest day 5 hrs
into 20 mins 40 mins 40 mins 40 mins
Recovery PM: R off B L1
R L3, S&C R L4, hills
week S&C 30 mins 45 mins 30 mins 40 mins

9 AM: S L5, B L2, S L4, B L4, Rest day S L2, B L2, 10.5 hrs
45 mins, D 60 mins 60 mins Rest day 60 mins 120 mins
60 mins
S&C R L5, S&C R L1,
PM: R L4, 30 mins 60 mins 30 mins 70 mins
45 mins
B L2, S L2/3, B L3/4, S L1, B L1, 90 mins, 9 hrs
10 AM: S L2–5, 45 mins, D 60 mins 60 mins 60 mins 20 mins R off B
start L2, up to
60 mins S&C R L3, 45 mins S&C Rest 3mile pace, L3
30 mins race pace work 30 mins
PM: R L4,
30 mins

11 AM: S L2–5, B L2, S L2/3, B L3/4, START TAPER S L1, B L1, 60 mins, 7 hrs
60 mins 45 mins, D 45 mins 40mins 60 mins 20 mins R off B
12 start L1, up to
PM: R L4, S&C 15 mins, R L3, 45 mins S&C 10 mins, Rest day Rest 3 mile pace
Race 30 mins trunk only race pace work trunk only
Week
AM: Rest day if B L2, 30 mins S L2, B L3, Rest day S pick ups L1–3, RACE DAY 6 hrs
into 20 mins 40 mins 40 mins or light S 20 mins S 820 yd
feeling tired; R off B 20 mins B pick ups L1–3, B 12 miles
S&C 10 mins R L3, Rest 30 mins R 5 miles
PM: if not, S trunk only 45 mins R pick ups L1–3
40 mins 20 mins

126 PERSONALIZE YOUR TRAINING

OLYMPIC PROGRAM KEY

Swim 0.93 mile—Bike 25 miles—Run 6 miles (1.5 km/40 km/ For details on the training sessions
10 km) Many athletes find the Olympic triathlon to be the most and levels shown in the program
difficult distance: pushing the body’s aerobic threshold, it opposite, see the following pages:
demands both physical and mental toughness. The sample
Olympic program opposite builds on the foundation phase to S Swim training pp.20–27
help you rise to the challenge. B Bike training pp.46–49
R Run training pp.68–77
S&C Strength and pp.112–113

Conditioning pp.160–161
Phase 3 see training,
L Level above
D Drills

TRAINING INTENSITY

The Olympic program is designed to build your
strength endurance. The work schedule is similar to
the sprint program, with sessions across different
levels of intensity, but you will be asked to swim,
bike, and run for longer times and distances, in
order to build both physical and mental strength.

BUILDING ON A FIRM FOUNDATION

As with the sprint program, a basic level of fitness
is essential for the Olympic program. If this is your
first Olympic triathlon, then it is crucial that you
follow the foundation course first (see pp.122–123).
The foundation phase allows you to work on the
mechanics of your swimming, cycling, and running,
and ensures that you progress safely throughout
the training program, minimizing the risk of injury.
Then remember that the sample program opposite
is a guideline and adapt it to your individual needs.

YOUR GOALS

Elite male athletes will complete an Olympic triathlon
in under two hours; female athletes will not be far
behind. A mid-pack athlete will typically complete
this distance in around two and a half hours. This
race is about mental fortitude as well as endurance,
so pacing is key: the distances are demanding and the
speed of each stage is fast, so you’ll need to strike
a balance between lasting the distance and racing
hard. First-timers should just get a feel for the pace,
trust their training, and focus on a strong race.

WEEK/TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL TIME

1 AM: S L3, B L2, S L4, B L4, Rest day S L1/2, B L1/2, 10.5 hrs
45 mins D 60 mins 60 mins 60 mins 120 mins
60 mins
S&C R L4, S&C R L1/2,
PM: R L5, 30 mins 60 mins 30 mins 60 mins
40 mins

2 AM: S L2, B L2, S L4, B L4, Rest day S L1/2, B L1/2, 10.5 hrs
60 mins D 60 mins 60 mins 60 mins 120 mins
60 mins D + 10 mins
S&C R L3, S&C R L3, R off B L1
PM: R L4, 30 mins 60 mins 30 mins 40 mins
40 mins

3 AM: S L3, B L2, S L4, B L4, Rest day S L1/2, B L3, 90 mins 11 hrs
60 mins D 60 mins 60 mins Rest day 70 mins into 15 mins
60 mins D R off B L1
S&C R L4, S&C R L1/2,
PM: R L4, 30 mins 60 mins 30 mins 70 mins Rest day 5 hrs
50 mins
B L4, 30 mins S L2, B L3, S L5,
4 AM: Rest day into 20 mins 40 mins 40 mins 60 mins
R off B L1
Recovery PM: R L3, S&C R or B L4,
week S&C 30 mins 45 mins 30 mins 60 mins

5 AM: S L5, B L2, S L4, B L3, Rest day S L1/2, B L1/2, 11 hrs
50 mins D 60 mins 60 mins Rest day 60 mins 140 mins
60 mins D
S&C R L4, S&C R L3,
PM: R L5, 30 mins 60 mins 30 mins 60 mins
50 mins
B L2, S L5, B L3, S L1/2,
6 AM: S L2, 60 mins D 60 mins 60 mins 60 mins B L3, 11 hrs
90 mins
60 mins D S&C R L4, S&C R L1/2, into 10 mins
30 mins 60 mins 30 mins 80 mins R off B L1
PM: R L3,
60 mins

7 AM: S L4, B L2, S L5, B L3, Rest day S L1/2, B L1/2, 11 hrs
45 mins D 60 mins 60 mins Rest day 60 mins 160 mins 6.5 hrs
60 mins
S&C R L4, S&C R L3, Rest day
PM: R L5, 30 mins 60 mins 30 mins 50 mins
45 mins
B L3, S L4,
8 AM: Rest day B L4, 30 mins S L2, 40 mins 60 mins
into 20 min 60 mins
Recovery PM: R off B L1 S&C R or B L3
R L3, 30 mins 75 mins
week S&C 30 mins 45 mins

9 AM: S L5, B L2, S L3, B L3, Rest day S L1/2, B L2/3, 11.5 hrs
45 mins D 60 mins 60 mins Rest day 30 mins 180 mins
60 mins D
PM: R L5, S&C R L4, S&C R L1/2,
30 mins 60 mins 30 mins 90 mins
45 mins
B L2, S L5, B L3/4, S L3, B L1, 90 mins, 9 hrs
10 AM: S L2, 60 mins D 60 mins 60 mins 60 mins 30 mins R off B
start L2 & build
60 mins D S&C R L3, 60 mins S&C Rest to 10k pace L3
PM: Rest 30 mins race pace work 30 mins

11 AM: S L5, B L2, S L2/3, B L3/4, START TAPER S L1, B L1, 60 mins, 8 hrs
45 mins D 60 mins 40 mins 60 mins 20 mins R off
60 mins B start L1 &
S&C 15 mins, R L3, 60mins S&C 10 mins, Rest day Rest build to 5k pace
PM: R L4, trunk only race pace work trunk only
60 mins
B L2, 30 mins
12 AM: S, 40 mins into 20 mins S L3, B L3, Rest day S pick ups L1—3, RACE DAY 7 hrs
R L1 off B 40 mins 40 mins or light S 20 mins S 0.93 mile
recovery D S&C 10 mins 20 mins B pick ups L1—3, B 25 miles
trunk only R L3, Rest 30 mins R 6 miles
Recovery PM: 45 mins R pick ups L1—3
week 15 mins

128 PERSONALIZE YOUR TRAINING

HALF IRONMAN KEY
PROGRAM (70.3)
For details on the training sessions
Swim 1.2 miles—Bike 56 miles—Run 13 miles (1.9 km/90 km/ and levels shown in the program
21 km) The Half Ironman (also known as 70.3) tests endurance opposite, see the following pages:
and aerobic capacity. Your fueling strategy for this distance is
key to yoursuccess: you need enough to meet the demands of S Swim training pp.20–27
each leg or you run the risk of “running on empty” at the end. B Bike training pp.46–49
R Run training pp.68–77
S&C Strength and pp.112–113

Conditioning pp.160–161
Phase 3 see training,
L Level above
D Drills

TRAINING INTENSITY

The Half Ironman is a greater test of endurance than
Sprint and Olympic triathlons, so the sample 12-week
training program opposite places more emphasis on
distance in the run and bike sessions, and less on
high intensity. Working more at Level 3 will help to
increase your aerobic capacity (see pp.160–161) and
train your body to use energy more efficiently. A key
outcome of your training is the ability to endure a
bike intensity close to your aerobic threshold while
mentally dealing with the half marathon still to come.

NO HALF MEASURES

The Half Ironman program is taxing on the body, so
you must complete the foundation phase (see pp.122–
123) before embarking on the rest of your training.
Only increase the duration of a session or your total
volume each week by around 10 percent from your
previous session or week. The Half Ironman program
includes one rest day a week to allow your body time
to recover, three days in a recovery week, and finally
a taper to prepare you for race day (see pp.138–139).

YOUR GOALS

Elite male athletes complete this distance in around
4 hours 15 minutes; females in around 4 hours 30
minutes. Mid-pack athletes typically finish in around
5 hours 30 minutes. Adequate nutrition and hydration
are essential for the Half Ironman, so make sure you
have worked out optimum fueling strategy for this
distance on race day (see pp.142–143).

WEEK/TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL TIME

1 AM: S L3, B L2, S L4, B L4, Rest day S L1/2, B L1, 11 hrs
45 mins D 60 mins 60 mins 60 mins 120 mins
60 mins D
S&C R L4, S&C R L1/2,
PM: R L3, 30 mins 60 mins 30 mins 80 mins
60 mins

2 AM: S L3, B L2, S L4, B L4, Rest day S L1/2, B L2, 12 hrs
45 mins D 60 mins 60 mins 75 mins 180 mins
60 mins D
S&C R L4, S&C R L1/2,
PM: R L4, 30 mins 60 mins 30 mins 60 mins
40 mins

3 AM: S L3, B L2, S L4, B L4, Rest day S L1/2, B L2, 12 hrs
45 mins D 60 mins 60 mins Rest day 90 mins 150mins 6.5 hrs
60 mins D
S&C R L4, S&C R L1/2, Rest day
PM: R L4, 30 mins 60 mins 30 mins 90 mins
45 mins
B L4, 60 mins S L2, B L3, S L1/2,
4 AM: Rest day into 20 mins 60 mins 60 mins 90 mins
R off B L1
Recovery PM: R L3, S&C R or B L4,
week S&C 15 mins 65 mins 15 mins 60 mins

5 AM: S L3, B L2, S L4, B L4, Rest day S L1/2, B L2, 12 hrs
40 mins D 60 mins 60 mins Rest day 60 mins 210 mins 12 hrs
60 mins D
S&C R L4, S&C R L1/2, B L3,
PM: R L4, 30 mins 60 mins 15 mins 60 mins 130 mins
60 mins
B L2, S L2, B L3, S L1/2,
6 AM: S L2, 60 mins D 60 mins 60 mins 75 mins

60 mins D S&C R L3, S&C R L1/2,
30 mins 60 mins 30 mins 105 mins
PM: R L4,
60 mins

7 AM: S L2, B L2, S L4, B L3, Rest day S L2, B L2, 12 hrs
40 mins D 60 mins 60 mins Rest day 45 mins 240 mins 6.5 hrs
60 mins D
S&C R L3/4, S&C R L2, Rest day
PM: R L3, 30 mins 60 mins 15 mins 60 mins
60 mins
B L3, S L1/2,
8 AM: Rest day B L4, 60 mins S L2, 60 mins 90 mins
into 20 mins 60 mins
Recovery PM: R off B L1 S&C R or B L4,
R L3, 15 mins 60 mins
week S&C 15 mins 65 mins

9 AM: S L2, B L2, S L2, B L3, Rest day S L1/2, B L2, 12 hrs
60 mins D 60 mins D 60 mins 60 mins Rest day 75 mins 120 mins
10
PM: R L4, S&C R L3, S&C R L1/2, B L1, 11.5 hrs
11 45 mins 30 mins 75 mins 30 mins 120 mins
210 mins into
12 AM: S L2, B L2, S L5, B L3/4, S L3,
60 mins 45 mins D 60 mins 60 mins 90 mins 15 mins R off B
Race
week PM: R L1/2, S&C R L2, S&C Rest
30 mins 30 mins 90 mins 15 mins

AM: S L4, B L2, S L3, B L3, START TAPER S L2, B 90 mins, into 9 hrs
60 mins 45 mins D 45 mins 60 mins 75 mins 20 mins R off B
start L1, build
PM: R L4, S&C 15 mins, R L2/3, 75mins S&C 10 mins, Rest day Rest to 5k race pace
45 mins trunk only race pace work trunk only

AM: S B L2, 60 mins S L3, B L3, 40 mins Rest day S pick ups L1—3, RACE DAY 8 hrs
40 mins into 20 mins 40 mins into R 10 mins 30 mins S 1.2 miles
R off B L1 B pick ups L1—3, B 56 miles
PM: Rest 30 mins R 13 miles
S&C 10 mins R pick ups L1—3
20 mins

130 PERSONALIZE YOUR TRAINING

IRONMAN PROGRAM KEY

Swim 2.5 miles—Bike 112 miles—Run 26.2 miles For details on the training sessions
(3.8 km/180 km/42 km). Ironman is the greatest endurance test and levels shown in the program
of all, and the training program requires total focus and self- opposite, see the following pages:
discipline. Prepare properly, build your resistance steadily,
and reap the glory when you cross that finishing line. S Swim training pp.20–27
B Bike training pp.46–49
R Run training pp.68–77
S&C Strength and pp.112–113

Conditioning pp.160–161
Phase 3 see training
L Level
D Drills

TRAINING INTENSITY

Ironman is a long way. In the sample program
opposite, the duration of the sessions across all three
disciplines increases progressively over a minimum 12
weeks. There is a considerable amount of work in the
Level 1 and Level 2 zones, and you will need to build
steadily to avoid injury. Precision fueling is also very
important, so use your training to experiment with
optimum nutrition and hydration (see pp.88–91).

FIRST STEPS

Any athlete who takes on this distance must be
robust, so fitness is crucial before embarking on
the Ironman program. First complete the foundation
phase (see pp.122–123), then focus your winter phase
primarily on improving your fitness rather than doing
mega mileage. You need to go into your preparation
phase feeling not exhausted but excited about the
specific work required for your big race of the year.

YOUR GOALS

Ironman is the most challenging distance of all and
finishing the course is a huge achievement. The race
day lasts around 10–14 hours (longer than the sprint,
Olympic, and 70.3 combined). Elite male athletes
typically complete this race in about 8 hours and 30
minutes; females in about 9 hours and 15 minutes.
Mid-pack athletes take between 10 hours 45 minutes
and 12 hours, with the cut-off being 17 hours. It
takes many months of dedicated training to prepare
for an Ironman, so stay focused. When you complete
the race, everyone will shout “You are an Ironman!”

WEEK/TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL TIME

1 AM: S L3, B L2, S L4, B L3, Rest day S L1/2, B L3, 11.5 hrs

60 mins D 45 mins D 60 mins 60 mins 60 mins 120 mins

PM: R L3, S&C R L3, S&C R L1/2,
45 mins 30 mins 60 mins 30 mins 80 mins

2 AM: S L3, B L2, S L4, B L4, Rest day S L1/2, B L1/2, 12 hrs
60 mins 75 mins 180 mins
60 mins D 50 mins D 60 mins
S&C R L3,
PM: R L2, S&C R L3, 30 mins 60 mins
40 mins 30 mins 60 mins

3 AM: S L3, B L2, S L4, B L3, Rest day S L1/2, B L3, 12 hrs
60 mins D 60 mins 60 mins Rest day 90 mins 150mins
60 mins D
S&C R L3, S&C R L1/2,
PM: R L2, 30 mins 90 mins 30 mins 90 mins
60 mins
B L4, 60 mins S L2, B L3, S L1/2,
4 AM: Rest day into 20 mins 60 mins 60 mins 90 mins Rest day 6.5 hrs
R off B L1
Recovery PM: R L3, S&C R L4,
week S&C 30 mins 65 mins 30 mins 60 mins

5 AM: S L3, B L2, S L4, B L3, Rest day S L1/2, B L1/2, 12.5 hrs
60 mins 90 mins 210 mins
60 mins D 40 mins D 60 mins
S&C R L3,
PM: R L2, S&C R L3, 30 mins 60 mins
60 mins 30 mins 60 mins

6 AM: S L2, B L2, S L2, B L3, Rest day S L1/2, B L3, 13 hrs
60 mins 90 mins 150 mins
60mins D 60 mins D 60 mins

PM: R L2, S&C R L3, S&C R L1/2,
60 mins 30 mins 60 mins 30 mins 105 mins

7 AM: S L2, B L2, S L4, B L3, Rest day S L2, B L1/2, 13 hrs
40 mins D 60 mins 60 mins Rest day 90 mins 240 mins 7 hrs
60 mins D
S&C R L3, S&C R L3, Rest day
PM: R L2, 30 mins 60 mins 30 mins 60 mins
60 mins
B L3, S L1/2,
8 AM: Rest day B L4, 60 mins S L2, 45 mins 90 mins
into 20 mins 45 mins
Recovery PM: R off B L1 S&C R or B L3,
R L3, 30 mins 60 mins
week 60 mins

9 AM: S L2, B L2, S L2/3, B L3, Rest day S L1/2, B L3, 13 hrs
60 mins Rest day 90 mins 120 mins
60 mins D 60 mins D 60 mins
S&C R L1/2,
PM: R L2, S&C R L3, 30 mins 150 mins
60 mins 30 mins 60 mins
B L3, S L3,
10 AM: S L2, B L2, S L4, 45 mins 90 mins B L1, 13 hrs
40 mins SK 60 mins 330 mins into
45 min S&C Rest 10 mins R off B
30 mins at race pace
PM: R L1, 30 mins S&C R L2,
easy recovery 30 mins 90 mins

11 AM: S L4, B L2, S L3, B L3, START TAPER S L2, B L3, 90 mins 9 hrs
45 mins D 60 mins 60 mins 75 mins into 40mins R
60 mins off B L1, build
S&C 15 mins, R L2, 60 mins S&C 10 mins, Rest day Rest to race pace
PM: R L1, trunk only race pace work trunk only
50 mins

12 AM: S L3, B L2/3, 60mins S L3, B L2, 40 mins Rest day S pick ups L1—3, RACE DAY 17 hrs
into 20 mins 40 mins into 10 mins 20 mins S 2.5 miles
40 mins R off B L1 R off B L2 B pick ups L1—3, B 112 miles
20 mins R 26.2 miles
Recovery PM: S&C 10 mins, Rest R pick ups L1—3
week trunk only 15 mins

132 PERSONALIZE YOUR TRAINING

KEEPING A AS RACE DAY LOOMS
TRAINING LOG AND NERVES KICK IN, IT WILL
BOOST YOUR CONFIDENCE
Some athletes enjoy tracking their training, while others find TO LOOK BACK OVER YOUR
it a chore. Keeping a training log will give you a clear overview TRAINING LOG AND SEE
of your day-to-day progress. It will also help you analyze what HOW MUCH YOU HAVE
you are doing well and where you need to improve. ACHIEVED AND HOW FAR
YOU HAVE PROGRESSED.

Q WHAT’S THE POINT Q WHAT MAKES A REALLY Q WHAT SHOULD I
OF A LOG? GOOD LOG? INCLUDE?

A Keeping a log will help you A The more information you A Ideally you should keep a
track what has worked well record, the better informed record of each training
for you during training. It will also your analysis will be. Set your data session with details of your speed,
help you identify factors that may out in a clear format so that you heart rate, and level of exercise
have had a negative impact, your can see everything at a glance. (see opposite). It’s also a good
performance, such as a change in Once you have developed a idea to keep a daily record of your
your waking heart rate, an injury, system that works for you, use nutrition, sleep patterns, and
or a bad night’s sleep. A training it consistently; it will save you general health because this
log can also be a great source of time later when you need to may help identify why you are
motivation—if you are feeling compare data quickly. You also feeling tired or lacking motivation.
nervous or lacking confidence as need to be honest with yourself— Perhaps most importantly, try to
the race approaches, you can look don’t be tempted to cheat and record how you felt during the
back on what you have already record more than you actually did. session. This will help you
achieved during your training and If you had a bad day, use it to identify what you did well and
feel proud of how much progress motivate yourself to work harder what you need to do to improve
you have made. next time. during your next sessions.

KEEPING A TRAINING LOG 133

HOW TO RECORD WHAT TO RECORD PER SESSION WHAT TO RECORD EACH DAY

There are numerous online training • Time of day Make a note of the • Waking heart rate Check your heart
logs that you can use to record data
from your workouts. If you are using times of your workouts. If you are rate first thing in the morning—it is the
a GPS watch (see p.32) you can cramming two sessions together, you best indicator of your overall health
upload data directly to the log. may discover that your performance and well-being (see p.29).
is suffering because you’re not giving
If you don’t have a GPS watch, yourself enough time to recover. You • Hours slept An athlete training for
you can record your pace using the may also find that you are performing
measurements of your local pool or better at certain times of the day. a triathlon will need between 6 and 9
running track (or any space with a hours of sleep per night.
known measurement). You will have • Session details Use your log to
already worked out your average • Sleep quality The better you sleep,
pace for each training zone during record details such as your speeds,
your profiling sessions (see p.118). distances, heart rate, power, and pace the more refreshed you will feel. Keep
as well as the duration of the workout a record of your sleep patterns, so that
You can also check your heart rate and the number of sets and repetitions you can spot problems as they emerge.
manually by finding your pulse and you completed. Make a note of any
counting the beats for 15 seconds factors that may have affected your • Fatigue levels Prolonged muscle
and multiplying it by 4. performance, such as the weather,
road conditions, or water temperature. soreness, or feeling over-tired, can be
a sign of Underperformance Syndrome
• How you felt It is useful to record (see pp.134–135).

your thoughts and feelings after a • Nutrition Even a healthy diet may
session. It will help you analyze your
performance and work out whether need adjusting, so it’s useful to check
factors such as stress or fatigue have whether what you have eaten has had
had a negative impact on your training. an impact on your performance.

GPS watch Data such as heart rate • Hydration Keep an eye on your
and speed can be uploaded directly
onto your computer, which will save hydration levels by checking the color
you valuable time. of your urine (see p.93).

• Stress levels It can be useful to

recognize that stress caused by work,
family, or other problems can lead to
poor performance.

134 PERSONALIZE YOUR TRAINING

AVOID OVERTRAINING A HAPPY
AND UNDERPERFORMING ATHLETE IS A
STRONG ATHLETE.
When training for three disciplines, as an athlete you need to be smart. IF YOU’RE TIRED
You cannot just train, train, train—your approach has to be about the AND DISCOURAGED,
balance between training and recovery. Excessive training weakens the FOCUS ON
body, so if you overdo it, you’ll end up undermining your performance. LOOKING AFTER
YOURSELF.

YOUR ROUTE TO SUCCESS

UNDERPERFORMANCE FINDING THE CAUSES HOW TO AVOID IT

If you regularly look back over your Examine your training log for clues Log your waking heart rate twice
training log (see pp.132–133), you as to why you’re underperforming. a week. An increase of more than
should see a reasonably steady Maybe you did three big training 10–15 beats per minute indicates
linear progression. But if it shows days in a row without recovering that your body is under stress. Make
that your performance levels are properly between them? Or perhaps sure you are properly hydrated and
static or getting worse, you may be you increased your training volume nourished (see pp.88–93), so that
overtraining. Training too hard or more than 10 percent but didn’t what you eat and drink works with
too often, allowing insufficient add extra rest time? Emotional and your body, not against it. Never
recovery time, and poor refueling psychological factors can also play neglect your recovery time.
can result in underperformance. a part. Are work problems, money
This may lead to a cycle of fatigue difficulties, or relationship or family Over-reaching—a short-term
and poor performance known as issues bothering you? Juggling all of training overload—is fine if it’s
Underperformance Syndrome. life’s commitments is hard enough planned and well managed. For
Overtraining also increases your without a triathlon to train for; if example, if you go to a camp or
risk of injury (see pp.154–157). another area starts to dominate, take a week’s vacation to train, you
your performance will suffer. can increase your training volume
by several hours, provided that you
factor in daytime naps and longer
nights’ sleep. Pay attention to how
you feel. If you lack motivation and
aren’t enjoying training, that can be
a sign you need more self-care.

AVOID OVERTRAINING AND UNDERPERFORMING 135

THE TRAINING CURVE GAIN PEAK
Good effort generally leads to good LOSS
progress. But sustained, unplanned, STRENGTH AND FITNESS OVER-REACHING
or poorly managed over-reaching
(training beyond your peak) can push EFFORT
you into Underperformance Syndrome. UNDERPERFORMANCE
At that point, listen to the messages SYNDROME
your body is sending you and give it
plenty of recovery time. Don’t be afraid
to miss training sessions—it will help
your performance in the long term.

GETTING BACK ON TRACK SYMPTOMS TO WATCH FOR

If you’re underperforming, don’t Here are some of the typical symptoms
respond by pushing yourself even
harder. When performance levels of Underperformance Syndrome:
drop, some people do extra training
because they’re worried they’re not • Your performance is suffering
hitting their times, but this will just
make things worse. Usually 48 despite all your efforts
hours’ rest with plenty of sleep
and good food will put you back on • Chronic fatigue and lack of energy
track. If it doesn’t, see your doctor. • Persistent sore muscles and

aching joints

• Trouble sleeping
• Frequent injuries
• Lack of appetite and decreasing

body weight

• Frequent colds or respiratory

infections

• Feeling higher levels of stress
• Elevated resting heart rate

7

AVERAGE NUMBER OF HOURS’
SLEEP PER NIGHT A TRIATHLETE NEEDS

FOR ADEQUATE REST AND RECOVERY



THE RACE

138 T H E R A C E

TAPER YOUR TRAINING CLIMB A FLIGHT
OF STAIRS A FEW
Training involves gradually building up your effort levels, with the biggest DAYS BEFORE THE
volume of training a few weeks before your main event. However, if you RACE. IF YOUR LEGS
enter the last few days of race preparation fatigued, you will not perform START TO ACHE,
well; everyone benefits from easing off a little. How you taper (reduce) the YOU NEED TO
volume of training and for how long depends on the individual. Whether TAPER SOME
it’s a few days or weeks, tapering is a key part of your program. MORE.

YOUR ROUTE TO SUCCESS

TAPER TO YOUR PEAK REDUCE TRAINING VOLUME WATCH THE CALORIES

Tapering is a chance to freshen up When tapering, your training You may want to eat a little bit less
mentally and physically. We build up volume should fall overall to 40–60 during tapering. Taking in the same
fitness during recovery, so to get percent of your last full-on week. amount of calories as normal can
your body in peak condition for the As a rough guide, lower it by 20 leave you feeling bloated and
race, you must give it extra time to percent per week if you are on a heavy. Muscles can store only so
recover. You won’t stop exercising, three-week taper, and by 30 much glycogen. Once they’re at full
but instead of pushing your fitness percent per week for a two-week capacity, excess calories will get
levels higher, you’ll simply work to taper. If you are only tapering for 10 stored as fat, which won’t help your
maintain them. This is also a time to days, train at 50 percent volume for race preparations. Now is not the
focus on your nutrition. The aim is the whole period. Don’t worry about time to diet, however, because you
to let the muscles repair themselves losing condition: tapering is too don’t want to weaken yourself.
and top up their stores of glycogen brief for that to happen. Adjust your eating regime to what
(carbohydrate), which will provide feels comfortable, and keep a close
energy in the race (see pp.90–91). eye on how your body responds.
A good taper can help protect you
from fatigue on race day and reduce
the risk of injury.

TAPER YOUR TRAINING 139

THREE-WEEK TAPER

During tapering, try TRAINING 100% KEY
to exercise at your 90%
normal times and 80% FREQUENCY (MAINTAIN AT
keep to the same 70% USUAL LEVEL
intensity, but reduce 60% INTENSITY (MAINTAIN AT
the overall duration 50% USUAL LEVEL
of sessions. If you 40% DURATION (REDUCE WEEK
are tired and want to 30% BY WEEK)
skip a session, do so. 20%
10% 3rd week before race 2nd week before race Week leading up to race
0%

AEROBIC BENEFITS

Tapering is excellent for your
aerobic efficiency. Studies indicate
that a healthy tapering pattern
improves your red blood cell size
and also increases your levels of
hemoglobin—the protein that carries
oxygen in the blood. This means
that, come race day, your body
will be primed to transport oxygen
to your muscles so they can
release all that stored energy
(see pp.120–121). In the final few
days of a taper, you should feel
energized, full of motivation,
and ready to go.

140 T H E R A C E

PRE-RACE MANY ATHLETES DON’T
PREPARATION SLEEP WELL BEFORE A BIG
EVENT. THIS IS PERFECTLY
It is normal for triathletes to feel nervous before a race. NORMAL. TRY TO HAVE AN
Anxiety causes the body to produce epinephrine, which increases EARLY NIGHT TWO DAYS
your heart rate and can leave you feeling weak. The key is to use BEFORE THE RACE INSTEAD.
your nervous energy to boost your performance. If you can
control your anxiety, you are more likely to perform well.

Q HOW CAN I FEEL Q HOW DO I STAY stick to it. It’s not a good idea to
CONFIDENT? FOCUSED? break in new running shoes or try
a new food just before the race.
A Your mental preparation A As race day approaches, it is If a piece of gear breaks, then
can be more important than important not to lose your obviously you need to repair or
your physical one, so you should concentration. Plan as much as you replace it, but last-minute changes
try to approach every race with a can in advance: leaving everything are more likely to undermine your
positive attitude. Remind yourself until the last minute causes stress performance than help it.
that you have trained hard and and will increase your chances of
are in great physical shape. Good forgetting something important. Q CAN I PREPARE FOR THE
preparation is key—you will feel Create a checklist of essential UNEXPECTED?
more confident knowing that you equipment (see opposite) and start
have checked your equipment, putting everything together a few A There will be elements
fueled your body efficiently, and days in advance. Go over your race of the triathlon that are
done your pre-race rehearsal. strategy, check your registration beyond your control—such as the
Visualizing positive movement details, and get to the course weather. As you become more
patterns for the swim, bike, and in plenty of time. If you live experienced, you will encounter a
run sections will give you a great more than two hours away, it is variety of different race scenarios.
physical and mental boost. a good idea to stay nearby the It’s a good idea to think about
night before. the kinds of things that might go
Q HOW DO I KEEP MY wrong and work out a plan in
NERVE? Q CAN I MAKE LAST- advance. Set yourself race goals
MINUTE CHANGES? that focus on elements you can
A You need to feel rested and control, such as your pace and
relaxed to perform well, A If you are feeling confident target finish time. These goals
so try not to focus on negative in the run-up to the race, will help you stay focused and
thoughts or get too exhausted it is tempting to over-inflate motivated during the race. If
before a race. Make sure you get your race plan. Similarly, if your unexpected events do occur, be
enough sleep in the weeks prior to confidence drops, you might ready to adapt. Above all, don’t
the race, and if you feel yourself panic and feel the need to make dwell on the negatives; focus on
becoming too anxious, try to last-minute changes. This is why the present and visualize yourself
distract yourself by doing other it’s important to set your race crossing the finishing line.
things such as seeing friends. strategy ahead of race week—and

RESEARCH THE COURSE ENROLLMENT

Make sure you are familiar with Register and get your numbers, then go
straight to transition to set up and
the course before the race. Some familiarize yourself with the layout.

triathlon websites offer aerial PRE-RACE

photos; if not, look at a map or view Set out your gear in your transition area.
Identify the quickest routes back to your
the location online. If possible, visit area from the swim-in and bike-in.

the site beforehand to get an idea SWIM

of the terrain and conditions. If Think about your start and tactics for the
race. Double-check the best route back
you have time, it’s a good idea to from the swim to your transition area.

drive the course and look for key TRANSITION AREA

landmarks: these will give you a BIKE

sense of progression on the day. Check your gears, tires, bike computer,
and power meters. Attach your helmet,
WHAT TO CHECK shoes, and water bottle to the bike.

Limit your gear to essential items and TRANSITION AREA
practice laying it out the night before.
RUN
Warm up
Open your trainers as much as possible
• Spare running shoes to warm up in for ease of access. Make sure you have
• Warming oil (if conditions are cold) fuel for the run and a hat (if it’s hot).
• Sports clothing to warm up in
• Waterproofs (if raining) FINISH

Swim Have some cash to buy a treat and make
sure your cell phone is charged so you can
• Swim cap let your loved ones know you made it.
• Goggles (at least 2 pairs)
• Wetsuit (if using)
• Tri suit
• GPS watch
• Transition towel

Bike

• Bike
• Helmet
• Cycling shorts/top (or tri suit)
• Sunglasses
• Race belt
• Cycling shoes (and elastic bands)
• Spare inner tubes
• Bike pump and puncture kit
• Bike computer/power meter
• Water bottle

Run

• Running shoes
• Running shorts/top (or tri suit)
• Socks (if you are wearing them)
• Hat (in hot weather)
• Nutrition for run

Recovery

• Warm/comfortable clothes
• Comfortable shoes
• Recovery fuel

142 T H E R A C E A BEGINNER TRIATHLETE
CAN TYPICALLY RACE FOR 90
FUEL YOUR MINUTES WITHOUT NEEDING
PERFORMANCE TO REFUEL. EXPERIENCED
ATHLETES RACING AT A
When race day finally arrives, you will need to be HIGHER INTENSITY MAY
adequately fueled. A triathlon pushes the body hard and NEED TO REFUEL AFTER
burns up energy quickly. The amount of fuel you need ABOUT 60 MINUTES.
depends on the duration of the race and the level of
intensity at which you compete.

YOUR ROUTE TO SUCCESS

HOW MANY CALORIES? WHAT FOODS ARE BEST? WHAT SIZE PORTIONS?

Knowing how many calories you You should already be following a As you approach race week, you will
burn at different levels of intensity healthy, balanced diet while training enter the tapering phase of your
will help you determine how much (see pp.88–91). Two days before the training (see pp.138–139). At this
fuel you need during a race. race, start to increase your low-GI point you should cut out foods
carbs for extra glycogen. Keep up high in sugar and calories to avoid
If you have been eating correctly your intake of fat and protein, and feeling bloated or heavy. However,
and training efficiently at Levels 1 add small amounts of sea salt or do not cut down on healthy,
and 2 (see pp.160–161), your body rock salt to your diet (see pp.92–93) nutritious foods and do still eat
will have learned to use fat stores to balance your electrolytes whenever you feel hungry.
for energy. A typical triathlete will (essential minerals in the blood that
have around 50,000 calories of are lost through sweat). Avoid
stored fat, so should not need to unfamiliar foods in the run-up to
refuel during low-intensity training. the race because they may upset
your digestive system.
If you have been training or
racing at the higher intensities for
more than 60 minutes, you will
need to refuel your body. Current
recommendations suggest 120–360
calories from carbohydrates per
hour, but this can vary considerably
from person to person.

During training, you should
experiment with what works best
for you. Using a GPS watch will give
you an indication of how many
calories you use at different levels
of intensity.

FUEL YOUR PERFORMANCE 143

TYPES OF FUEL WHEN TO EAT
During exercise, your body’s primary fuel
source is carbohydrate, stored in the Getting the right fuel means planning
muscles as glycogen (see p.51). However, in advance: you want to avoid racing
because you can only store a limited on a full stomach, but you also need
amount, you may need to refuel during to keep your energy levels up. If your
longer or high-intensity races. Some triathlon starts in the morning, have
athletes find energy gels, bars, and sports a low-GI carbohydrate meal the night
drinks helpful during a race, but whatever before to top up your glycogen levels.
you choose, make sure that you try it first in
training so that you know it works for you.

24 Eat and drink as
HOURS usual. Increase
your intake of
low-GI carbs
and add extra
salt to your
food.

HOW DO I TIME MY MEALS? SHOULD I EAT AFTERWARD? DAY BEFORE 18 Eat and drink as
HOURS normal according
During training, you should eat little After the race, you can eat to your hunger
and often throughout the day. In whatever you feel like. You may and thirst.
the run-up to the race, stick to your want to reward yourself with a
regular meal times because a well-earned treat—perhaps 12 Prioritize low-GI
sudden change in eating patterns something that you cut out of your HOURS carbs to build
can confuse your digestive system. pre-race diet. Don’t worry too much up your energy
Avoid eating a large meal too close about refueling immediately after levels.
to the start of the race; if you race the race—the body will replace lost
too soon after a meal, it will weigh nutrients over the next day or so.
you down and you will feel heavy If you can’t face the thought of
and sluggish. food right after the race, don’t
force yourself to eat.
Have your
2-4 usual pre-swim
HOURS breakfast 2–4
hours before
the race.

PRE-RACE 1 Have a small
drink. If your
HOUR mouth is dry,
swill it around
with water.

Sip a little water.

5-15
MINUTES

144 T H E R A C E

HYDRATION TIPS 15

When you race, you sweat, and when you sweat, you lose DURING AN IRONMAN, HAVE A SIP
water and body salts. Your training sessions will have helped you OF WATER EVERY 15 MINUTES
work out how best to manage your hydration levels in different
weather conditions and at different stages of the race, so use this
information to stay hydrated on the day. Stick to what you
know and you will avoid both under- and over-hydrating.

Q BEFORE THE RACE intensity and duration of the race. time. If the race has been intense,
Before the race, you need In shorter races, just drink when some people like to have a
you are thirsty, but remember, not hypertonic sports drink (see p.92).
A to keep your fluid levels in too much because excess liquid These have a high concentration
a state of balance. Nerves sloshing around in your system of carbohydrates, and while you
can cause some athletes to take can make you uncomfortable. shouldn’t drink them before or
constant sips of water. This will during a race (because they can
not only make you want to urinate Q AFTER THE RACE interfere with electrolyte and
more frequently, it will also flush If you are thirsty after the fluid absorption during exercise),
electrolytes (essential minerals in they can be a useful way to help
the blood) out of your system. A race, drink whatever you you recover afterward. Others just
Have some water if you are feel like—you will replace want a warm cup of tea!
thirsty, but if you are drinking any nutrients lost in sweat over
from nerves, swill your mouth
with water and then spit it out. TOO LITTLE OR TOO MUCH?

Q DURING THE RACE It’s very uncommon for people to
If you are doing a longer race, dehydrate during triathlons because
there are normally water stations every
A such as Ironman or 70.3 (half few miles. Dehydration causes your
Ironman), you need to be a blood to thicken; this makes it harder for
little more systematic about when your heart to work efficiently, and your
you fuel and drink. This is also the cells end up getting less oxygen.
case if you are racing in hot or
humid weather. You can stay Overdrinking is a much more common
hydrated with water—there will be problem in endurance events, especially
plenty of water stations along the among athletes toward the back of the
route—but you may also want to race. Overdrinking during an event can
add a little sea or rock salt to your cause the normal levels of sodium in
water bottle before the race, in the blood to drop. Very low sodium
order to replace the electrolytes levels are dangerous and can result in
lost in sweat. The amount you seizures and coma. That said, these
sweat will vary depending on outcomes are very unlikely if you plan
the weather conditions and the a good hydration strategy, so there’s
no need to panic.



146 T H E R A C E RESPECT YOUR RACE
PACE. YOU’RE NOT IN A
TACTICS FOR TRIATHLON TO BEAT OTHER
RACE DAY PEOPLE, BUT TO GIVE THE
BEST PERFORMANCE YOU
When you reach the starting line, you should be raring to go CAN—AND THAT MEANS
and buzzing with energy after a good taper (see pp.138–139), SUSTAINABLE PACING.
although it is natural to have butterflies. Remember that this
is an endurance race: one common mistake is to start too fast,
so think about your pacing strategy for the whole event.

YOUR ROUTE TO SUCCESS

PLAN YOUR TRANSITIONS SWIM PACE BIKE PACE

One thing you can only do on race In this leg, you won’t be able to A power meter is the best device to
day is familiarize yourself with the check your GPS watch or see if you monitor how you are doing on the
transition area and set up your gear are on target pace, but you’ll know bike leg. If you don’t have a power
there. Transition can be chaotic, and from your training (see pp.26–27) meter, the heart-rate monitor is
if you aren’t exactly sure where what your sustainable race pace next best; failing that, be acutely
everything is you may lose valuable feels like. It is good practice to aware of your RPE. Resist the urge
minutes searching—minutes that “draft” a fellow competitor who to go with faster riders, and keep
you took months to save during swims at a slightly faster pace to your race pace or you will end
your fitness training. A little bit than you. This involves swimming up having to walk on the run.
of planning will make your in their slipstream to save energy. During training (see pp.48–49),
transitions go smoothly (see Sight the buoys at least every six you’ll have planned how long each
pp.34–35, 56–57). strokes; it may feel like a hassle, sector or mile should take, but
but you’ll lose less time than if now you will be cycling with
you stray off course and add others around you, which may
unnecessary yards to your affect your timings.
swim (see pp.30–31).

TACTICS FOR THE RACE DAY 147

RACE-DAY CHECKLIST DON’T DO

Come race day, you will have • Forget to check the course beforehand • Plan your race strategy in advance
trained hard for a number of • Forget to listen to the race briefing • Know your transition area (both in and out)
weeks, and learned many • Make sure you have tested all your gear
new skills and techniques, (things may change at the last minute) • Start the swim in the right place for you
so don’t risk ruining it all by • Keep to your race pace in every discipline
forgetting the basics. Make • Forget sighting buoys during the swim— • Save something for the sprint finish
a checklist of the essential • Believe in yourself
things you need to do—and it’s key to keeping you in your race
should avoid—to ensure that
you perform at your best. • Forget to pace yourself in all

three disciplines

• Ever let negative thoughts beat you

RUN PACE NO MAN’S LAND FINISH STRONG

When you first come off the bike During your triathlon—especially in Even if you have paced yourself
you’ll have jelly legs. How long the run—you’re likely to go through perfectly, you will feel exhausted
they last depends on your training phases that are particularly tough. toward the end of the race. You
and experience, and how hard you When this happens, typically about may start to think too much about
pushed yourself during the ride. halfway through a discipline, it’s where the finish line is. If this
Don’t be discouraged: your running described as being in “no man’s happens, stay strong and
legs will come back. Use your heart land.” This is the key test of concentrate on the present.
rate monitor and GPS watch to endurance and you need to work Only when you see the finish
keep track of your run pace. Aim hard mentally to get through it. line, or if a competitor is trying
to keep to your race pace (not Visualize those times in training to sprint past you at the end,
exceed it), even if you are feeling and in B races when you felt strong should you think about
good: you never know when and confident, and be proud of picking up the pace.
things will get tough. If you’re yourself when you master this
tired, recall your training sessions tricky section of triathlon racing.
(see pp.76–77) and focus on Your pre-race preparation (see
your technique. pp.140–141) will have equipped
you with enough mental tools to
see you through.