Training Strategies for Beginning Triathletes

Training Strategies for Beginner Triathletes
By Stephen Taylor

Start with Strength/Stretch

Triathlon training is rigorous and demanding. To reach your potential requires many hours of cardiovascular training. The challenge is to complete this training without breaking down (injury) or burning out. Strength and flexibility is the perfect place to begin.

• Keeps you from getting bored with year-round training
• Toughens up the connective tissue and joints. Balances out muscle groups
• Helps teach correct sport specific movements
• Focus on FUNCTIONAL, CORE, and SPORT-SPECIFIC.

Eat Right from the Beginning

For many age-group athletes, excess body fat is a major limiter. You can make huge progress here with a disciplined eating plan during the off-season. Don’t think just because you exercise a lot you can eat anything you want.

Training in the Correct HR Zone

Training from November to March should focus on aerobic base training. This means to focus on increasing your minutes rather than increasing your speed or intensity. In my experience this is the number one thing that novices get wrong. You get 90+% from the same workout if you keep it aerobic, with greatly reduced injury and burnout risk.

• Training in the Aerobic zone---approximately 50-70% effort.
• Use a VO2 test and HR monitor to make sure you get it right.
• A pleasant, moderate pace. Conversational pace, social.
• If your personality is competitive, you will really need to make yourself hold back. “Monster Base” now, add speed work later.

Training with Correct Technique

From Nov-Mar, focus on your weakness/limiter sport.
DON’T REINVENT THE WHEEL!!! Utilize resources that will help you progress faster and avoid injury “dead-ends.”

• Benefits of a coach, trainer, or training group.
• Read everything you can. Educate yourself on training.
• Learn to interpret and care for your body. Bodywork (massage, chiro, trainer, PT)

Selecting Races

I recommend most triathletes to do as many short course races as possible before moving up to longer triathlons, marathons, etc. Don’t get in a rush to do the longer stuff, try improving your abilities at shorter distances first.

• Team Magic Sprints and Olympic Distance Races.
• Eventually move to longer races (half iron, iron, marathon) after 1-3 years of shorter races.