What type of training is best for a triathlon?

When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program could be sufficient.

What 3 exercises are involved in a triathlon?

Our triathlon training plan includes basic workouts to help build your running, swimming and cycling endurance.

What are triathlon exercises?

Strength Training for Triathletes 30-Minute Set

• Straight-Arm Standing Lat Pulldown. See a video demonstration of the straight-arm standing lat pulldown here.
• Alternating Dumbbell Bench Press.
• Bench-Supported Dumbbell Bent-Over Single-Arm Row.
• Dumbbell Walking Lunge.
• Side Plank.

Do triathletes weight train?

All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions. In fact, a well-executed strength-training program can allow you to carve up to 25 percent out of your swim, bike and run volume while improving performance and enjoying better race-day results.

Do triathletes need to lift weights?

Strength training can be done year round, including at the peak of racing season. The volume of swimming, biking and running that triathlon requires leaves little time for the gym, so triathletes should approach strength training conservatively. Forty-five minutes in the gym twice a week is all that you need.

Can you build muscle while training for triathlon?

You can actually train for triathlon while still adding incredibly functional muscle and athleticism. You can swim, bike and run fast – and still have an amazing body. There are two styles of weight lifting that most triathletes do: With hypertrophy training, you can add and define lean muscle very quickly.

How often do triathletes lift weights?

One session per week is enough. Some studies have shown that even one strength training session every 8-10 days can be sufficient. You don’t need to do three sets per exercise any longer. Two sets is just fine.

Should triathletes strength train?

The primary goal of strength training for triathletes should be two-fold: injury prevention; and a positive transfer of strength, power, movement efficiency, and muscular endurance to the sports themselves. Many periodized strength training(2) programs progress athletes from general to specific exercises.

What’s the best way to train for a triathlon?

1. Stand with feet just outside of shoulders. 2. Sit back and down into squat position, keeping knees behind toes. 3. Immediately jump vertically by extending through hips and swinging arms for propulsion. 4. Land softly in squat position with hips back and down. Immediately repeat the same movement.

How often should you do strength training as a triathlete?

These exercises focus on your posterior chain (back, glutes, and hamstring) and will help counteract the typical muscle imbalances commonly found in triathletes. Forty-five minutes in the gym twice a week is all that you need. If you have some big races coming up, continue to strength train, just reduce the intensity of the workouts.

How to do an overhead squat for a triathlon?

Overhead Squat 1 Hold a medicine ball overhead with arms extended. 2 Position feet hip- to shoulder-width apart with a slight external rotation of the feet. 3 Sit the hips down and back into a deep squat until the hips roll under your body or the arms are no longer able to stay straight (whichever comes first). 4 Repeat exercise for 30 seconds.

How does strength and conditioning work for triathletes?

Strength and Conditioning for Triathletes Works: Glutes, hips, hamstrings, calves and quads. Why: Strengthen your force producing muscles and improve power for the run and bike. 1. Stand on one foot with your other leg bent at the knee. 2. Once you’re balanced on one leg, squat down as low as you can without losing your form (or toppling over).