Triathlon Training Explained | How To Split Your Training Week

On this week's Triathlon Training Explained show we discuss how to successfully split your training load. Triathlon presents a unique challenge as a multi sport discipline so it takes careful preparation to set out your training plan.
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Splitting your available time between three sports can be tough. In this week's TTE show we best explain how you can manage your strengths and weaknesses within your training. We were lucky enough to be able to talk with a number of top coaches on their training recommendations.
Let us know how you split your training load 👇
For more information on this topic, check out the following links from training peaks:
- Sport-Specific Training Blocks - gtn.io/TPSingleSport
- Brick Workouts - gtn.io/TPBrickWorkout
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Watch more on GTN...
📹 Training Explained | Overtraining gtn.io/TTEOvertraining
📹 Structure Your Training gtn.io/TriathlonTrainingExplained
Photos: © Triathlon / Getty Images
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[@gtn]

Let us know how you split your training load 👇

[@xGshikamaru]

Global Triathlon Network the hardest thing is finding hours to train in the pool. A lot of the time pools might not have a lot of dedicated swim lanes. And when the only swim lane gets crowded, you just can't get quality training out of a session. Tri clubs might get dedicated pool time but it's still hard to make it compatible with one's schedule. The rest is pretty straightforward though. I guess that's another reason why so many triathletes are poor swimmers.

[@jayrichman9643]

I split it like a banana, three ways down the middle. Swims in the AM when the pool is less busy and the kiddos are still sleeping. Bike to work (counts as a session) or spin class in the AM. Then long runs on the weekends, occasional bric work on the weekends as well. Running with a jogging stroller helps me run maybe shorter distances and still get in a quality session as well as the bike trailer, work smarter not harder-as my Marine grandfather always says. Thanks Heather and Mark!

[@barryfield9300]

Question: Can off road biking sub for road biking, still do a long road bike on the weekends. During the week road biking can be a bit dangerous.

[@gtn]

Jay Richman Sounds like you have your training plan all sorted Jay, great effort! 👊

[@gtn]

Hey Barry, yes it can! Check out our video here where we explain more gtn.io/9B

[@NLMaverick]

When you guys say "recovery day", I've always thought that meant to take a day off 😂

[@PoetWithPace]

you mean there are no days off? :-O

[@corywaltz7238]

Great video guys!

[@brett9717]

I'm a strong swimmer so for my first triathlon (last summer) I didn't swim at all and focused on my biking/running. about 3 running sessions and 1-2 biking sessions per week. (I don't suggest skipping swimming for most people I was still able to hold 1:55/100 meter time on the swim)

[@alexandermundt1900]

Run: Mon-Thu-Sat, the rest I do when I feel like it

[@spacedoodle6989]

Great video. I often make a plan at the beginning of each week based on what I sense I need to work one, what the weather will be like and what work and family life will be like. This usually derails pretty quickly but I end up putting in decent volume/intensity/frequency anyway because I love it!

[@gtn]

Thanks Andrew, having a plan that can be adapted each week depending on your schedule is a great idea!

[@keyespi]

Kinda amazing how all those hours you put in during training can help you put it all out on one single race day

[@rubenbohm3429]

Love your videos keep up the great content.

[@gtn]

Cheers Darth! Stay tuned for plenty more!

[@mustaphab.1190]

Amazing video as usual guys. Thanks. Being a 5am rooster I do most of the training early in the mornings through out the week. Bike rides late in the afternoon depending on the weather. Longer distances on weekend as usual though

[@gtn]

Thanks Mustafa Bircan, glad you enjoyed the video! Sounds like you have it sorted 👍

[@sandeeppatil1145]

What are the best set's to do for eg. Swimming and cycling or cycling and running ,what are pros and cons to it please suggest

[@jamesbearpark3794]

I swim 4 times a week with my swimming club, run twice a week, do 1 circuit training session (varying content each week), and train for the bike on my commute

[@gtn]

Sounds great James! 👊

[@bobribas]

Hi, I'm 64 partially out of shape. In the early 80's made several Tris (2-60-20), (and was part o 3 first places in my age group and in the first 20 in general) but since then ...Now I'n retired an willing to come back. Do you recommend me to focus on Sprinter (750m-20k-5k) or the olimpic (1.5-40-10)? I have being watching most of your vids and they are awesome. THANKS, here in Costa Rica weather allows you to train year long.

[@ironman20803]

I do -Swim and Run right after swim on M,W,F -Bike Tuesday,Thursday, and Saturday. Long run on Sunday very easy just getting time on the feet. I did this for like 8 months and I did my first Olympic distance at 2:35:00

[@sandeeppatil1145]

Harjinder Singh how are you doing this

[@ironman20803]

Sandeep Patil just email me and I can forward you my training for this week. [e-mail] What is your goal? Spring Olympic half ironman or Ironman?

[@gtn]

Great stuff Harjinder Singh, nice plan!

[@alejandrolopez1868]

Could you also help me? I´m a med student that want to do a half ironman Greetings

[@ironman20803]

Alejandro López yeah sure I don’t mind helping! Just email me. I have actually level 1 if you have been in the sport for more then 2 years. Level 2 is for people who been in the sport for 6-7 months. Level 3 is the easiest mode that’s for someone just starting 1-2 months where you can still get really good results. Which half ironman are you thinking about doing? Just email me little about yourself and how long you been in the support.

[@philgould1000]

I am 32 yr old male and started training from a decent base level at the start at the year... still very much a beginner/intermediate but doing 10-14 hrs a week. I have a sprint in April, 3 OLY in June July and August and a half iron man in Oct... is this pushing it too hard in my first year? I feel if I get my head down a sub 5.40 half IM is a reasonable goal... but maybe I'm being massively unrealistic? Love to here your thoughts... thanks for the great vids.

[@ironmantooltime]

I ramp up volume towards A race but don't do 10 hrs a week year round. Around 6 hrs currently and will increase that to 10 ish over the next month for 2-3 months. Main limiting factor is work and family plus injuries setting you back!

[@gtn]

Hey ironman tooltime, sounds like you have your training plan pretty sorted 👍

[@17potterhead]

Im starting off with the easiest triahtlon called jedermann(400m swim, 12 km bike, 5 km run) so i wouldnt do that many sessions, is this for a olympic triathlon training?

[@RaamakrishnanNS]

I am very much interested in participating for triathlon. I haven't ran and I do not know swimming at all. But I have done cycling for a longer time. Will 12-18month time be a good enough time frame.? Can u suggest some plan.

[@pbassred]

No mention of skills training. I would have thought that water entry /exit and transitions would be a race time buster.

[@adventure_hannah3841]

Training for sprint distance triathlon is weird. Either way, here's my training as a swim super-weak triathlon noob. Daily: stretching, light resistance training, light weight reps M, W, F, Sa: Swim 45mins to 1hr Tu, Tr, Sa: Bike 1hr I run cross country and hike a ton so I honestly haven't thought to clock it out or set a training routine to my running. That's the upside of doing triathlon for fun, my training is fun!

[@kajlovich]

Maybe I'm not very typical, but I'm quite a weak swimmer, I don't like swimming and I don't really mind that it's my weakest discipline. I limit my swimming to 1 or 2 sessions per week, because I feel it is really taking a lot out of my overall training motivation. Hence I just 'deal with it' that I lose time in the swim and focus on the bike and run trainings, which I like better and therefore reinforce my overall 'morale'. Perhaps this is not the ideal approach if I want to achieve my full potential, but I feel it IS the best approach to satisfy my number one goal: having fun!

[@gtn]

That's great Kaj and as you say it's important to have fun whilst training!

[@allyfresh9847]

Can you make a video about riding a road bike with aero steering-wheel? BTW your videos are great !

[@gtn]

Ally Fresh Thanks for the suggestion, we will take a look at it!

[@carlosrangel9390]

Guys I have a social project that involves sports as a way to promote inclusion of people with autism, and I need a Coach por training routine... Help, can you advise on some online training or any piece of advise. Thanks

[@pinins.prawhn4624]

It's great if you can have a coach for that! I wish I could.. I bike about 15-20 hrs a week 5hrs on the road bike rest on tt and 5hr for running I'm extremely short on swim training tho...lol 1 day I will have a coach!

[@gtn]

That's a great effort Sergie, keep up the good work 👊

[@B1gC4st]

Seems that strength training was barely touched on.3x30 minute sessions during the build phase will be necessary. Then she needs more volume over time. Might be hard to do if you're racing a grip of 70.3s and 140.6s.

[@MsAmira1988]

So basically, I need to quit my job :P

[@ianpovey6331]

I'm rubbish at all three which suits my cake intake

[@gtn]

ian povey 😂 🍰

[@aaronquinn6323]

When you say 3 hours of swimming a week do you mean 3 hours elapsed time or 3 hours swimming time?

[@gtn]

In this context we usually refer to elapsed time!

[@SeQueLTs]

but this is only max up to IM70.30

[@GoofysmokingWeed]

Being very unconventional... working full time nurse including night shifts up to 10 days a row so taking as it comes because work load at work can not be planned

[@gtn]

Hey Kai, it can be difficult combing work and training, especially when work can't be planned, but great effort fitting in training!

[@conormaguire7672]

So are S&C sessions perhaps not essential for triathletes? It seems that trainers are afraid of getting their athletes DOMs - what do you think GTN?

[@markthrelfall3577]

Conor Maguire good question, and I think the short answer is it’s different for everyone. Some make it a real staple part of their weekly schedule. Personally I respond well to a couple of quality sessions per week, but for others they don’t feel the need to do as much. Some also change the focus of the strength training as they go into race season to eliminate the potential for DOMs. I often worked hard on conditioning in the off-season, then maintained with some lighter exercises during the season

[@conormaguire7672]

Mark Threlfall Thanks Mark. Something to think about now the tri season is upon us. Turning up fresh to a race is paramount to success.

[@gcostagcosta]

Question: does beer and wine affect performance and training?

[@gtn]

Sounds like a good question for #gtncoachescorner

[@bewimotos]

i think you can train full time, but you just have to wake up at 5am, have someone that cooks the meal in the entire day, oh and have a business where you dont need to be there to keep it going.. lol

[@TheMegaMrMe]

Swimming pools are all closed. I didn't improve my weakness, it got worse

[@silverlakeforgeandfarm]

1 person does not have common sense watching...i am talking to you disliker!

[@dbo4506]

"Don't be ambitious with your goals... Be realistic" Said everyone that never reaches their potential. Be ambitious and make it happen. Always shoot for the stars. Why would you just aim for something clearly within you. Thats not an achievement. Push yourself to limits you didn't think you had. Playing it safe is weak imo.