Triathlon Training Guide

Triathlon Training Guide
1
Triathlon is a modern, exciting and inclusive sport which inspires a healthy and successful
lifestyle. Experiencing double digit growth, it is fast-growing and shows no sign of waning,
with participation numbers increasing year on year, especially amongst women.
Whether you’re a beginner embarking on your first triathlon or keen to perfect your
technique and athletic performance, we’ve put together this guide in conjunction with
the training plans to help you better understand your training and help you maximise your
results.
Making training a priority within your lifestyle will bring you better all-round results and
ultimately make your race more enjoyable. This guide will give you information over and
above your physical training programme to optimise elements of your lifestyle that most
impact on your training efforts:
Guide breakdown Look to the back of this

guide for a 16-week training
Getting started:
programme to suit you.
A quick reference guide to the
triathlon jargon & rules to watch out for 3
Aim to achieve a goal:
What’s in it for you? Set yourself Beginner
a goal and feel better in yourself 8
•A
m able to swim and have done
Equipment: some running previously
Getting the right equipment without
overcomplicating your race 9 • Completely new to triathlon
Training:
Understand the principles • Completing a sprint distance or
behind your training 12 as part of a relay team
Nutrition:
Fuel, hydrate and nourish your
body for optimal well-being 15 Intermediate
Stretching:
• Never done a triathlon, but have
Learn how to warm up
a good level of overall fitness
and stretch effectively 20
Training Programmes: • Have done a triathlon previously,
Choose a 16-week training but looking to improve your
programme for your event 22 performance
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Getting Started
If you haven’t exercised for some time and have any health concerns it is advised that you
speak to your doctor before starting a new exercise programme. You should consult your
doctor if you have arthritis, diabetes, heart disease, asthma or lung, liver or kidney disease.
It’s also recommended that you speak to your doctor if you suffer from any of the following:
• Pain or discomfort in your chest, neck, jaw or arms during physical activity
• Dizziness or loss of consciousness
• Shortness of breath with mild exertion or at rest, or when lying down or going to bed
• Ankle swelling, especially at night
• A heart murmur or a rapid or pronounced heartbeat
• Muscle pain when walking upstairs or up a hill that goes away when you rest
If you know of any other reason why you should not do physical activity it is advised that
you check with your doctor first.
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Busting The Jargon
With three disciplines and a plethora of equipment and gear, the lingo can often be
baffling to new and even seasoned triathletes. It’s impossible to list all the jargon, but
here are some of the most frequently used:
“Bricks” Cadence
Brick training is crucial in triathlon, This refers to the resolutions or cycles per
combining at least two, or three of the minute of the swim stroke, pedal stroke
disciplines in succession. These sessions or running stride. A higher (quicker)
prepare your body for the transition from cadence requires less force per pedal
one discipline to the other, by switching stroke and places less stress on your
between muscle groups in succession joints and muscles, which in turn reduces
within one training session. A 6-week the risk of overuse injuries. There is
period of integrating bricks sessions however a point at which too high a
into your programme should be phased cadence starts becoming less effective.
into your training programme at the Cadence can play a big part in how you
appropriate point, with the bike/run perform throughout your race, minimising
transition being the most valuable and exhaustion of your legs on the bike,
beneficial transition to optimising your keeping your legs strong for a good run
performance. at the end. The best cadence is individual
to everyone and depends on a host of
Cross-Training factors including duration and intensity.
Triathlon by the very nature of the sport, So use your training sessions to get a feel
demands a cross-training approach, for what is best for you, especially when
combining more than one sport during doing a brick session (as to the left). To
the same period of time. Cross-training calculate your cadence, time yourself
will negate the short-comings of training for one minute and count how many
your body in just one way, avoiding over- times your right leg hits the bottom of the
use of joints, muscles or ligaments that pedal stroke (or count your strokes for 15
may become over-worked and over-time seconds and multiple by four).
can result in injury. The law of specificity
means that there is no better way to Drafting (also draughting)
train for a run, than to run, or swim, if you A technique which is used to save
are taking part in a swimming event. energy, as one athlete follows in the
However, any good training programme slipstream of another athlete, whether it
will complement this routine with training be swimming, cycling or even running.
relevant supportive work such as core More commonly referred to and most
and resistance training to strengthen the beneficial on the bike leg, this technique
body’s ‘chassis’. can be used within training but is not
generally permitted during an event
(unless stated) and will carry a time
penalty or at most disqualification, so
beware!
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Aero bars Fartlek
These bars are attached to a cyclist’s A Swedish term for ‘speed play’, or an
existing handlebars allowing the cyclist unstructured, interval-type workout.
to lower their body and decrease Within each fartlek session you alter your
the body’s air resistance. If you’re a speed between low, medium and fast
beginner, there is much to learn and pace, and repeat this throughout your
optimise on your bike before investing session. The unstructured nature of this
in these, but if you’ve completed a technique means that it’s easy to put into
triathlon before and feel comfortable place, for example, simply choose to
on your bike, aero bars can offer you an play with your pace between a landmark
opportunity to shave time off your bike (e.g. lamp-posts or trees along your
stage. Be sure to get these fitted to your weekly run) run at your increased pace
bike sufficiently early in your training and then ‘recover’ between each interval
programme to give you plenty of time until you’ve regained your breath and
to train and be comfortable using them form. Start by doing this for 10 minutes
before race day. in the middle of a run, and build up
slowly, always ensuring you do a gentle
Hill Session 10 minute warm up jog beforehand and
Powering up hills will increase the warm down jog afterwards.
strength of your quads and glutes and Short, fast bursts will help you sharpen
are designed to make your legs stronger. your pure speed, which is most important
Find two hills: one that is short and steep for races like 5Ks and 10Ks relevant to
(approx. 30 seconds to run up at speed), triathlon. A 6-week period of consistently
and another that is long and gradual integrating these into your weekly
(approx. 90 seconds and two minutes to training programme will provide these
climb). Ideally choose hills that you run benefits. Longer periods of speed help
in a (recovery) loop. Ensure you warm up improve your speed endurance, ideal
before this session with some dynamic for 10-milers and half-marathons. In
movements and a gentle jog. When you reality, though, both of these components
climb the hills work at an effort level of contribute to good race performances
8-9 on the way up, and a leisurely effort at any distance from the mile to the
of 3-4 on the way down. Don’t lean marathon, so it’s beneficial to mix and
forward too much as you run up hill, relax match the length of the bursts. Fartlek
your shoulders and focus on a spot about training can be a fun way of training with
3-4 metres in front of you as you run. friends, taking it in turns to call the next
fast leg.
Time Trial
A regular time trial helps you track your
increase fitness and stamina throughout
your training programme. Choose a
course (about two thirds of the race course
distance) and complete the same distance
on identical terrain each week at your
maximal effort. Note down your time after
each time trial.
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Transition Spotting
A triathlon race has two transitions, ‘Spotting’ will help you keep as straight
often referred to as T1 (swim to bike) a line as possible during the swim. To
and T2 (bike to run). These transitions spot in front crawl, take a breath and
between each of the disciplines are the then on the next stroke simply look up
changing areas between disciplines as your forward arm enters the water
and are crucial points within the race. and begins pulling down. You needn’t
Maximise the transition to set yourself up raise your whole head out of the water
the best you can for the next phase and and don’t breathe on this stroke, just look
optimise them to ensure you don’t waste up enough so you can see, then lower
time and add valuable minutes to your your head and complete the stroke. Try
race time. Incorporating a ‘transition’ in focusing on a large landmark which will
to your training plan particularly when keep you in the right direction throughout
doing ‘bricks’ session is a great way to your swim, such as a dominant tree,
practice for this ahead of the race. You building or inflatable marker in the water.
will quickly learn about what is slowing
you down and ways in which you can cut Threshold Runs
down time spent in transition (more later).
These runs really push you out of your
comfort zone, training at a level that
Tapering is faster than your normal pace, which
A period at the end of your training challenge and force your body to adapt
programme which represents a reduction to a higher demand level. Train on a
in training volume prior to your main flat surface ideally as it allows for a
event. This should be phased and built consistent pace and level of overload.
into your training plan and will typically Again, these sessions should be mixed
consist of one week or more (depending with other run techniques during your
on the duration of the event). week and phased into your training
plan at an appropriate time that
Bonk complements your level of conditioning
A term commonly referred to by cyclists and progression (See Training Plans).
which is used when they simply can’t
go any further, usually as a result of Sprint or Olympic
glycogen depletion and complete The standard distance for a triathlon
exhaustion, rather like ‘hitting the wall’ is referred to as an Olympic distance
which is referred to by runners. Getting consisting of 1500m swim, 40km cycle
your nutrition right, before and after and 10km run. A sprint distance is half of
training, as well as fuelling within your an Olympic distance and is an excellent
sessions is absolutely key to avoiding this way for a beginner completing their
complete state of exhaustion. first triathlon. A sprint can also provide
a lung-busting training race (‘B’ race)
Negative split for a seasoned triathlete, appropriately
This is good practice for racing and training integrated into their training programme.
and involves finishing the second half of a
session or race faster than the first.
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5 Rules to avoid getting busted:
Flouting the rules will see you incur a penalty time. The rules are primarily there for your
safety, so incorporate the following 5 rules into your training sessions so that they become
second nature to you on race day and you don’t incur any penalty points!
1. Helmet first
Get into a habit of putting your helmet on as soon
as you have taken off your wetsuit, so that you
don’t forget it as you run out of the transition area
with your bike.
2. Mounting your bike in transition area

When leaving the transition area with your bike,
you should walk or run to the transition exit and
only mount your bike once you are completely
over the designated ‘mount line’ outside of the
transition areas. When returning to the transition
area (after the bike ride) you must dismount your
bike WITHIN the designated ‘Dismount Zone’,
before entering the transition area.
3. Equipment checks
You should ensure that your equipment is well
maintained and in the case of your bike, road
worthy to maximise the safety of you and others
around you. Two of the most common checks
carried out will be your helmet and that the bike
handle bars are plugged at the end. Ensure any
loose wires or cables are taped down on your
bike too.
4. Drafting on the bike

Competitors are not allowed to draft on the bike,
which involves taking shelter directly behind
another cyclist (or vehicle on the course).
5. Wearing a wetsuit
For a standard Olympic distance swim, the
minimum temperature at which wetsuits are an
option is 14ºC and wetsuits are forbidden if that
water temperature reaches 22ºC. Temperature
readings will be taken 1 hour before the race and
7 participants will be advised on the day.
First, Set Yourself A Goal…
Like anything in life, focusing your efforts on an
end goal will help you keep single minded and Think of ways that you can measure
keep you on track. This is your race, so avoid your success, through taking
the temptation to pitch yourself against friends statistics at the beginning of your
or colleagues, after all, you have no idea of training programme and at regular
their current fitness levels, health condition, intervals thereafter. For example
injuries or other motivations.
• Achieve weight loss - find scales
You may want to shed some extra pounds, that measure your body fat %
improve your health, achieve a certain
time or create a better work/life balance • Improve strength - pick 3 tests that
by incorporating more activity into your track your lower body, upper body
lifestyle. Without a doubt, you are more likely and core strength
to achieve your goals by writing them down
• Increase speed - introduce fartlek
as a positive statement, ensuring that they
and intervals into your training,
are measureable, attainable and within your
and complete a weekly time trial
control. A great tool for logging your efforts
and progress is a training (or food) diary. You’ll • Achieve a specific race time -
find electronic diaries on line or simply jotting break down the three disciplines
them down in a book at the end of the day will and plan your race splits now!
keep you focused on your effort.
• Better health measures - lower
your blood pressure, resting heart
rate, improve the quality of your
sleep
• Improve your work/life balance -
plan your training ahead of each
week so that you can integrate
it with your forthcoming work
commitments
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Equipment
What do I need?
There can be a temptation to jump into triathlon and buy all the equipment, thinking that
the highest spec will give you a better race time. In reality it can often over-complicate
your training and leave you feeling very frustrated, not to mention out of pocket! Choose
wisely and you’ll spend less money and train better.
As a beginner there are plenty of cost effective and completely adequate options
available. Hiring equipment is also a very common and sensible option. Once you’ve
completed your first triathlon and decided that you enjoy the sport, you may then decide
to purchase or step up a notch and upgrade your equipment. Ensure what you buy really
does have a real effect on your performance. The suggestions below provide a guide to
essential triathlon kit, plus kit which you may consider or upgrade to.
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1
Bike
The biggest expense of doing a triathlon. Or is it?
A bottom-end mountain or hybrid bike and an approved helmet are all you need
to complete your first triathlon. However if you’d like to race on a road bike, the race
event organiser will often provide links on their website with details of reputable bike
hire companies. The most important elements you should ensure when getting a bike
is comfort and safety. Nothing can replace time on the bike when it comes to getting
fit for your race, and if your bike is the wrong size or set up incorrectly you will develop
problems (such as shoulder, back and knee pain). So buy or hire your bike from a
reputable cycle shop to ensure they set you up correctly.
Together with your bike you will need a good quality helmet that fits correctly and is
comfortable. Again, seek the help of a reputable cycle shop and buy the best that
you can afford. Should you ever crash and hit your helmet always replace the helmet.
You may not be able to see any evidence of damage on the outside but internally the
protective materials may have been damaged and will be compromised.
Other basic accessories include buying eyewear to protect your eyes, not just against
the sun, but also against wind, flying stones, insects and dust. For this reason, you don’t
have to spend a fortune on frames and lenses, the protective shield of glasses alone is
vital for your eyes. Cycling gloves are also advised at all times.
Most triathlons are during the summer months which mean lights are not always
necessary, but do ensure you are as visible as possible on the bike with good reflective
and bright coloured clothing.
Upgrade to: Road Bike
Choosing your bike can be a minefield, but small changes to your bike in conjunction
with good training can mean big changes in performance. First and foremost comfort
should be your first priority, however great the bike looks or the colour suits, the frame
needs to work with your body to get maximum results. If you’re buying a road bike
for the first time, prioritise getting the best frame your budget can buy, after that you
can add or replace components in time. Get the wrong frame and your comfort is
compromised and you’re stuck with a bad frame for life.
If you’re doing an Olympic distance triathlon you’ll need at least two bottle holders
on the bike and you should always carry a repair kit (ideally fixed underneath your
saddle).
Top Tip:
If there’s one item you should have on your bike it’s clipless pedals (into which cycling
specific pedals clip), which generate significantly more power than standard factory
pedals.
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2
Trainers
The simplicity of running is one of its greatest strengths, all you need is a pair of trainers.
However running in the wrong pair of trainers can trigger a multitude of problems from
sore knees, bad backs and general lack of support leading to other aggravations
throughout your training. If you’re a beginner, it’s 100% worthwhile visiting a specialist
running shop where the trained staff will look at your old trainers, assess your running
gait and advise you on the best trainers for you. Different biomechanics, body weight,
foot shape and where you run should all be considered when you invest in a new pair
of running shoes. This will make your running experience far more enjoyable and lessen
the chance of injury during training. Invest in a pair of toggles or elastic laces which
allow you to fit your shoes to your feet without having to tie your laces during transition
therefore speeding up your transition significantly. These should only be used on race
day (or when practicing transitions), as they don’t provide sufficient support during
training runs.
Upgrade to:
If you’re a seasoned triathlete don’t get complacent with your shoes, check the rigidity
of your soles to ensure they are still giving you adequate support.
Top tip:
Always consult a good shoe store where they will assess your gait and you are able to
run in the trainers (on a treadmill) before you buy.
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3
Swimsuit
Buy the best swimsuit you can afford, as swimming weekly can lead to a poor quality
swim suit losing shape which will ultimately affect your efficiency in the water. Always
rinse out your swimsuit after being in the pool and look out for chlorine-resistant suits
that will prevent fading.
Upgrade to: Tri-suit
A swimsuit is essential for training, but come race day, a tri-suit provides a perfect layer
under your wetsuit in which to swim, and thereafter a suitable outfit to complete the
cycle and run. Triathlon suits are made from materials that dry quickly to facilitate
the transition from swim to bike, wick away sweat, are made with stronger seams to
withstand the rigours of cycling and running. Most also include a small padding in the
crotch and groin area, similar to the protection found in cycling shorts. For this reason,
if you’re doing a sprint race and are on the bike for less than an hour, or if you’re part
of a relay team, completing one of the three disciplines, the additional expense of
buying a tri-suit is probably not worthwhile.
Top Tip:
Visit a triathlon shop to get advice on which tri-suit is best for you and get help
ensuring you get the right fit for a streamlined swim. Unwanted creases will
encourage unwelcome chafing during the run leg!
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4
Goggles
It’s important to get yourself a decent pair of goggles, there is nothing more frustrating
then getting to the pool or open-water, changing, getting into the water and finding
that your goggles leak or fog up. Such a small item can deem your training session
over and for that reason it’s worth picking up or borrowing a second pair as a back up.
Goggles vary in price, so look out for those that will perform best with features such as:
• Silicone seal that moulds to the shape of your face (foam seals can break off)
• Check for dark or light lenses, dark lenses can be better swimming outdoors or in
bright environments. Anti-glare goggles will provide better visibility on sunny day in
open-water.
• Check that the lenses have anti-fog coating. Coated lenses are better but won’t
completely eliminate the need to de-fog them.
• Try before you buy. Leave the straps off, and push the lenses against your eye sockets.
This will give you a quick idea if the lenses will be comfortable enough for you to be
worn for an hour or two at the pool. If they pass this test, put the straps on and check
that they are still comfortable, ensuring that the nose bridge doesn’t hurt.
• Check if the straps can be easily adjusted and don’t detach themselves too easily.
Upgrade to: Large goggles:
A full swim mask will provide you with a much more comfortable fit with less chance
of your goggles being knocked off during the race. The larger mask provides better
awareness of other swimmers around you, with a 180º visibility ideal for open-water
swimming.
Top tip:
However much you pay for your goggles, they will at times fog up. Applying some
saliva to your thumb and cleaning the inside of the lens works wonders!
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5
Watch
A water-proof watch with a timer-stop watch is vital, preferably with a multilap function,
essential for monitoring your pace during your training. Your watch will become your
new best friend, monitoring your time-trial, your splits on the bike, or laps in the pool.
Most ranges have a budget version, so you don’t have to spend a fortune.
Upgrade to: A heart rate monitor
As you become more aware of your times and statistics, most triathletes find it
interesting and motivating to pay attention to their monitor their heart rate helping
them to achieve their goals, prevent over-training or as an aid to lose weight. The
GPS versions provide an excellent tool for measuring distance and speed, again great
indicators of progress and huge motivational support throughout your training.
Top tip:
Don’t overcomplicate your gadgets, they can become a distraction and compromise
your training. Prioritise what you are looking to monitor and stick to your guns when
choosing, otherwise you’ll be paying for wasted functions that you’ll never use.
6 Basic: Wet Suit hire

Swim wetsuits provide much welcomed insulation (especially in the UK)
and better performance through increased buoyancy and speed.
After the bike, this represents the biggest investment in your triathlete
wardrobe and if this is your first triathlon, hiring a wetsuit is a really great way of
avoiding the expense of a new wetsuit. Your race/event organiser will be able
to direct you to a reputable supplier. Many open-water swimming venues now
offer the option to hire a wetsuit on-site for the event day, a week, a month or
even the entire season, which is still more cost effective than buying a suit.
Crucially, do not wear your wetsuit for the first time on race day nor leave
your first open water swim until the event itself!
Upgrade to: Wetsuit purchase
There’s no doubt if you decide to do more triathlons buying a wetsuit is a good
investment. Optimising your wetsuit in terms of fit, swim efficiency and removal are
absolutely key in triathlon so visit a retailer who can discuss the best option for you.
Top tip:
Popular wetsuits for triathletes are versions that are sleeveless (for more freedom in the
arms), and short-cut suits which are good for faster transition times. Fit, comfort, and
flexibility are crucial to your swim performance and efficiency, so take advice from a
specialist retailer.
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A Guide To Training
Optimal Training
• A high protein snack before
It is often thought that training is a purely physical bed will promote serotonin
procedure, the more you run, cycle or swim the production to promote sleep
better you will be. However, the amount of time e.g. a slice of turkey
you dedicate to optimising your wider training
environment, the better your health, wellbeing, • Stay away from any screen
performance and ultimately your race. devices at least an hour before
you go to bed, let your brain
It’s easy to brush aside these elements of ‘training’ unwind naturally
which often involve making changes to your
lifestyle that may feel out of your control. However, • Remove your mobile (and any
set yourself a goal of focusing on at least one of other electronic devices) from
the following for the duration of your programme your bedroom, if you need
and experience the difference it makes! an alarm clock, buy a
stand-alone alarm
Sleep
• Monitor the temperature
Arguably the most significant part of recovery is in your room, personal
sleep. Sleep is hugely underestimated and often preference is best but a room
neglected all together. After a good night’s sleep, too hot or too cold will stop
we wake up better equipped for the day ahead, you from falling asleep. An
with activities such as reaction time, organisation air conditioner, fan, heater
of information, decision making, learning, or the weight of sheets or a
emotional stability and memory amongst just blanket can help you regulate
some of the many benefits. However, whilst you temperature
sleep, your body also stops all vital functions so that
repair and growth can be maximised and releases • Unload your mind - keep a
hormones regulating growth (e.g. soft tissue repair) pencil and paper by the bed to
and appetite control. jot things down that are keeping
you awake
Sleep deprivation builds up over time, an hour
cut short by watching an extra TV programme,
a disrupted night’s sleep, or a few very early
morning starts. Over a period of weeks, this
deficit can accumulate to many hours which
can be detrimental to your training i.e. reduced
cardiovascular function, speed, agility and
reaction time.
Start by bringing forward the time you climb into
bed by 30-60 mins, read to unwind (or write up
your training log!) and create a high quality sleep
environment: quiet, dark, cool and comfortable
and see how you feel.
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Take a break
The Principles of Training
Along with good quality sleep, rest is
Training can be a highly rewarding
absolutely vital to your training programme.
activity. One of the many unique
Fail to build in rest days and your body will
qualities of the human body is its
simply not repair and bear the burden of
ability to respond and adapt to
your training regime, with niggles and injury
regular exercise and therefore training
a common occurrence amongst those that
with a progressive load and effort will
don’t rest.
bring improvements over a period of
Once you get into a training programme, it time. For this improvement to occur,
can become hard to slow down, coupled your body must be confronted with
with juggling work and other commitments, some form of ‘stress’ for the body to
you may be tempted to cut out sleep or respond to, whether that is weights in
simply pack in too much into your day. the gym, a run outdoors, or a hilly bike
Ensure you build in time post-training to rest ride.
and relax, both your body and mind need a
break and give you the mental strength for a This ‘stress’ will leave the body feeling
good training week ahead. some discomfort in the form of muscle
soreness if unaccustomed to the type
of activity that you’re performing.
Exercise-induced muscle damage is
also known as Delayed-Onset Muscle
Soreness (aka DOMS) and symptoms
appear 24-72 hours after exercise. This
is perfectly normal and part of the
natural adaption process.
A triathlon programme will initially

build your aerobic base whilst
conditioning your body so that it can
cope with the intensity and load
applied later in the programme.
This will allow for the soft tissue,
ligaments and muscles to adapt with
reduced risk of injury and discomfort.
Thereafter more intense sessions (e.g.
hill training or bricks sessions) can be
incorporated into your programme.
With these principles in place, a good

training plan will allow your body
to adapt slowly, train consistently,
progress continuously and rest
regularly, to ensure 16 weeks of good
quality training.
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Training Drills for swimming
Practicing technique is crucial for improving your swim efficiency. Incorporating drill work
into your sessions (see training plans) will pay dividends by boosting performance and also
making your training sessions more interesting. Aim to do all three drills in rotation, 4 lengths
of each, rest in between drills for up to 45 seconds maximum:
• Stronger arms – using a pull-buoy between your thighs to de-activate your legs, and
focus on your arm technique. To increase the difficulty and resistance wear a pair of
paddles on your hands.
• Improved kicking – hold a float in front of you, ensure your hips are raised and practice
kicking. Kick too hard and you will create too much resistance which will slow you down!
• Improved breathing – In the pool practice alternate lengths, breathing on the 3rd stroke
and the next length breathing every 5th stroke to minimise coming up for breath. Finish
each session with a full length to see how far you can get to the other end of the pool in
one breath and make a note of where you stop. Aim to swim a full length underwater by
the end of your programme!
• Stroke efficiency – Top swimmers will use far fewer strokes per length than beginners. This
drill encourages you to ‘glide’ for as long as possible with each stroke and helps develop
longer strokes. As you swim, keep your non-stroking arm out in front (in a ‘superman’
position) until the other arm completes a full stroke cycle. Glide before you start the next
stroke. Count how many stokes you do on your first length versus your last to track your
improvement.
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Where and when to train
Joining a club can help inspire you with running and cycling routes, as well as make your
swim training more interesting and variable. Visit http://www.britishtriathlon.org/ for more
information on clubs near you, or seek out local running, cycling or swim clubs at local
sports centres. Clubs are a great place to meet other people looking for training partners
and offer a great environment in which to learn through others.
With running, the options of where to train are endless, on roads, tow paths, parks, paths
or trails and simply putting on trainers and running from your front door couldn’t be easier.
Incorporating your run into your commute can be a really smart way of using time (and
often beating public transport!), either running to or home from work. When it comes
to cycling, you should look to find a terrain which will closely replicate your race profile.
Again, joining a club provides a wealth of ideas about different cycle routes and also
people with whom you can cycle along side.
Your local swimming centre should be sufficient for much of your swim training, providing a
training environment for practicing drills to perfect your technique and lengths for building
your endurance. However, it’s vital that you experience the great outdoors before race
day, to ensure you’ve practiced outdoor techniques such as ‘spotting’, swimming in
a wetsuit and the technique of removing your wetsuit, swiftly and efficiently between
transitions. Practicing in an outdoor environment will also get you used to the difference
in water temperature.
All of these factors and experiences are a crucial part of your training. Rehearse them
before race day and not for the first time on race day!
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Nutrition & Hydration A calorie is not necessarily
a calorie
Food is not just fuel However, thinking about the
Optimum nutrition is one of the most ‘composition’ of your calories,
important aspects of your triathlon training i.e. the amount of fats, carbs and
programme and one that is often overlooked protein in your day’s calories is a
but will bring with it a plethora of benefits fundamental way of optimising
beyond just fuelling your body for physical your health and wellbeing. This in
effort. It is a vast area and we’ve provided turn will support weight loss goals,
you with some initial suggestions and ideas appetite control, energy levels
which we hope you will want to explore and and repair from injury, all of which
read about further. The improvement in will have a direct impact on your
your general health will be tangible, reducing race performance.
colds and bugs during training along with The fundamental issue with the
longer-term health implications. classic, very high carbohydrate
If you’re looking for a personalised nutritional diets is the significant rise in blood
programme, or have any allergies or sugar (and therefore the hormone
conditions that may affect your food choices, insulin) that is released in the
you may want to seek further advice from a body following this spike. If blood
qualified nutritionist. glucose is constantly elevated
through eating carbohydrate,
then the ability of the body to
The status quo access its fat stores to burn as fuel
As endurance athletes, you may think that a is reduced. With this in mind, here
typical triathlete’s diet should consist of a lot are 10 tips that will help provide a
of carbohydrates and very little fat in the diet. nutrient dense diet which will fuel
Staples such as pasta, rice, potatoes, cereals, and nourish your body throughout
bread and cereals will feature in many your training:
meals. The triathlete’s shopping basket may
include ‘low fat’ yoghurts, products marked
as ‘light’, and be brimming full of plenty of
fruit, all of which sit within mainstream health
eating. The food mentality of ‘calories in
equals calorie out’ has long justified eating
as many calories burned on a long training
run.
19
1. Think nutrient dense, not calorie dense
Foods such as: Fruit (particularly low fructose variants such as raspberries, blueberries,
pears and kiwis), a wide variety of vegetables, lean meats, fish (unbreaded), nuts (e.g.
almonds) and seeds. Buy the highest quality food that your budget can afford. For
example, opt for organic (e.g. meat, eggs, milk, vegetables) or grass-fed meats and
always strive to ensure the food that you buy is unprocessed.
Why: Increased intake of micro-nutrients and antioxidants support your overall health
and recovery.
2 Eliminate processed and refined sugar from your life

Foods such as: Biscuits, chocolate, cakes, fruit yoghurts, jams, condiments, cereal.
Why: C
onservative estimates suggest that we are eating between 20-34 tsp of sugar
a day, exceeding the NHS recommended maximum of 16.5 tsp for men and 12
tsp for women. Processed and refined sugars are linked to weight gain, Type 2
diabetes, high blood pressure, bowel cancer, lower cognitive function, ageing
skin, a despressed immune system, liver and kidney disease.
3 Moderate starchy carbs

Foods such as: Depending on your training requirements, honestly review the number
and size of your portions of bread, potato, rice and pasta you’re eating per day.
When looking to include carbohydrates in the diet to fuel training, remove nutrient
poor, refined sources such as bread and pasta for more nutrient dense foods like
quinoa and sweet potatoes..
Why: C
arbohydrates should continue to play its part in a triathlete’s diet but timing
and type is key. Carbohydrate should be consumed around training to
safeguard glycogen stores. At other times, carbohydrates should be reduced in
favour of natural fats and protein and nutrient-dense leafy vegetables.
Moderate starchy carbs
20
4. Pack a punch with protein
Food such as: Eggs, nuts, chicken, turkey, lean mince, fish (such as cod, plaice,
haddock and bass) and oily fish such as tuna, mackerel, salmon, sardines and trout.
Don’t forget game meats such as venison, pheasant and partridge and fleshy protein
dense fish such as prawns, sea bass, monkfish and snapper. Whey protein shakes also
provide excellent protein for post training snacks.
Why: Proteins are broken down by the body and converted into amino acids, which
have multiple uses in cell function. This includes boosting the immune system
and helping to rebuild muscle after exercise.
5 Don’t be scared of good fats

Foods such as: Avocado, nuts (almonds and brazil nuts), oily fish such as salmon,
mackerel and sardines, unprocessed meat such as turkey, chicken, venison and lean
beef.
Why: By focusing your intake on good fats (in conjunction with cutting down your
carbohydrate intake) you will be training your body to regain control of blood
sugar levels and allow your body to use body fat as fuel. A shortfall of (good) fat
in the diet will lead to a lack of essential nutrients which are critical for immune
healthy, hormone regulation, bone and cell growth.
6 Watch out for seemingly ‘healthy’ foods

Foods such as: Reduced calorie salad dressings, condiments such as ketchup, low fat
yoghurts, breakfast cereals, low fat yoghurts (opt for full fat, and reduce your portion
size), soft fizzy drinks and fruit juices/smoothies. Eat only the whole fruit, not just the
juice.
Why: Foods that are marketed as ‘low calorie’ or ‘low fat’ often contain more sugar to
compensate for the taste experience. Even if you’re not looking to lose weight,
a glass of orange juice is high in sugar (fructose) which goes straight to the liver
and is processed as fat. and is processed as fat.
Don’t be scared of good fats
21
7 Avoid alcohol
Drinks such as: Beer, wine and spirits
Don’t be scared of good fats
Why: Actively prevent the body from burning fat, reduce energy levels and
encourage over-eating. Try to cut down in the week or experience the benefits
of eliminating altogether whilst you’re training. You can celebrate your personal
best with a glass of bubbly!
8 Refuel during and after training

What: Carry two water bottles on your bike, water for instant and direct hydration
after the swim, and a second bottle containing a sports drink, to provide
energy for the third leg of your race. There are a number of different bars, gels
and snacks in sports shops for consumption before and during a race. Aim
to eat a protein and carbohydrate snack (or meal) within 30-40 minutes of
training to optimise recovery..
Why: Optimise your refuelling and hydration strategy before race day. Not everyone
can digest solid foods whilst on the move, so drinks and gels are a good
alternative. How much, when in the race, and how you integrate these into
your training is an important element of your training, so that you have no
surprises on race day.
9 Always eat breakfast

What: Porridge, poached eggs on toast, omelette, peanut butter on toast, eggs and
smoked salmon, Shredded Wheat and Weetabix
Why: The most important meal of the day, wakes up your metabolism after fasting
throughout the night and kick-starts your body into burning calories. Breakfast
is very individual and will also depend on when you’re training in terms of
composition, timing and digestion.
Always eat breakfast
22
10. Nutritional training for race day
Training: Keep a note of your nutritional requirements specifically around training
times. If you train after breakfast, optimise your breakfast so that you know
exactly how much time you need (usually 1.5-2 hours) after eating before
you can exercise comfortably. Try different energy drinks, bars or gels, during
your training and at which point during your bike or run to take them, so that
you have no surprises on race day. Weather conditions will also play a huge
role in what form and how many calories you consume, so again keep a
note of this in your training diary.
How: T here are numerous on-line electronic diaries which will automatically
calculate your calories and macro splits or simply keep a hand-written
diary yourself. Keep a log of what you eat, but also when you eat, and how
you feel, in relation to your training. As you move through your training
programme you will find that certain foods affect you differently such as:
fuelling before exercise, ease of digestion and best recovery foods.
Nutriton on Race Day and Post Race Day

Experimenting in training is key to honing your race day nutrition. This will involve knowing
what is the ideal breakfast, how long you should eat before the race, managing your
bowel movements and taking extra calories on board during the race. Practice eating
when you’re training, as it’s not the most comfortable thing to do, so experiment with gels
and liquid energy or electrolyte drinks.
After your race, the first thing you
should do is hydrate yourself with
water and fluid replacement. If
you sweat more than average
you may want to consider an
electrolyte drink. After this, there is
a well established ‘carbohydrate
window’ in which your body
best refuels itself. Ensure you eat
some simple, easily absorbed
carbohydrates within 40 minutes
of finishing your race (e.g.
banana). After two hours, you
should eat a well-balanced
meal which includes protein,
fat and carbohydrate and eat
plenty of protein throughout the
week to help fuel your body for a
complete recovery.
23
Injury Prevention Stretching
It’s been long believed that stretching
Strength and conditioning provides a longer, smoother stride
and reduces risk of injuries. Before your
Triathletes focus on training for three sports,
run, do some ‘dynamic movements’
involving intense hill sessions, interval training,
to warm up the muscles and take
long cycle rides, and swim drills. Each
your joints through the full range of
of these sessions places heavy demands
motion and improve your soft tissue
upon your body, requiring large amount
extensibility. You can create your own
of joint stability, muscular conditioning
dynamic warm up incorporating hip
and ligament support. A simple circuit of
swings, leg swings, squats and lunges,
exercises should be incorporated twice a
with gentle, smooth movements at
week to condition and strengthen our joints,
first so as not to make any sudden
tendon and ligaments. These structures
aggressive movements. The time to
hold our body together, whilst the large
do your static stretching is after your
muscles (quads, hamstrings, calves) make us
run, when you can stretch (without
move. When these large muscles become
straining) calves, quads, hamstrings
tired, over-worked or tight (through training)
and glutes (as a minimum) holding
then we develop problems which can lead
each stretch for approx. 20-30
to injury. If you are a member of a gym
seconds.
speak to a gym instructor or personal trainer
who can help you with a programme and The whole stretching process should
include core exercises to increase stability not last more than 10-15 minutes and
and control. you will notice quite a bit of different in
how flexible you are after performing
these consistently for 2-3 weeks.
4 key static stretches
Glute Stretch Calf stretch Standing Quad Stretch Hamstring
24
Managing an injury
Good Luck!
Should you be unfortunate enough
We hope that you enjoy your
to become injured then stop training
challenge and with the help of the
immediately and please consult a medical
guide and training programme will see
professional for advice.
and feel a difference to your health,
Alleviate any inflammation by icing the area fitness and well being. Hopefully you
straight away and resting. Eat foods with will have achieved some personal
anti-inflammatory properties such as garlic, goals and may be thinking about
green tea, dark berries and dark chocolate! your next race already! Guide Dogs
Ensuring you eat a healthy well-balanced have lots of different events throughout
diet, with protein to encourage muscle and the year, whether you’re looking to
tissue repair and plenty of nutrient dense improve your triathlon time or would
foods such as fruit and vegetables will also like to try a new challenge such as
aid your general recovery - vitamins and swimming, cycling or our unique
minerals help support collagen formation, Coniston Challenge, go to
enhance immune cell function and promote
www.guidedogs.org.uk/events
wound healing.
Thank you for supporting our four
legged heroes.
Guide Dogs Events Team
Triathlon Training Plan
Training for a triathlon should be enjoyable
and the key to successful training is to build
gradually. Allowing 16 weeks provides you
with time to progress at a pace which allows
your body to condition, strengthen and
adapt with the training load, allowing a
buffer should you have any niggles or bugs
along the way.
If you are ill or over tired throughout the
programme, listen to your body and take a
break, you are likely to go back to training
better for a rest and mentally stronger. Don’t
try and cram in missed sessions, just pick up
the programme at the relevant point and
keep going. Fitness and strength gains
come from consistent training, so tick off
each good week, with the confidence that
you have those training miles behind you!
25
Beginner Training Programme
The following training plan is based on an ‘Olympic’ distance triathlon, adjust distances
accordingly for sprint, relay or 3/4 length triathlons.
Week 1 - Getting Started

Training Training Notes
Mon REST Try some yoga, pilates or stretch class at home or at the gym
Tues Jog-walk Jog for 4 minutes, walk for 1 minute repeat for 20 mins + STRETCH
Wed Swim Front crawl for 20 mins at a slow pace + STRETCH
Thurs Cycle Cycle at a slow pace for 20 mins + STRETCH
Fri Swim Front crawl for 20 mins at a slow pace + STRETCH
Sat Cycle Cycle at a slow pace for 20 mins + STRETCH
Sun Run Jog for 5 minutes, walk for 1 minute repeat for 24 mins + STRETCH

Tues Jog-walk Jog for 6 minute, walk for 1 minute repeat for 28 mins + STRETCH
Wed Swim Front crawl for 20 mins at a slow pace (10 sec rest every lap) +
STRETCH
Thurs Cycle Cycle at a slow pace for 20 mins + STRETCH
Fri Swim Front for 20 mins at a slow pace (10 sec rest every lap) + STRETCH
Sat Cycle Cycle at a slow pace for 20 mins + STRETCH
Sun Run Jog for 7 minutes, walk for 1 minute repeat for 32 mins + STRETCH
Week 3
Tues Jog-walk Jog for 8 mins, walk for 1 minute, repeat for 27 mins + STRETCH
Wed Swim Front crawl for 500m (10 sec rest every lap) + STRETCH
Thurs Cycle Cycle at a comfortable pace for 25 mins (and stretch) + STRETCH
Fri Swim Swim Drills (4 lengths of each 4 swim drills within the Training
Guide) and 2 regular lengths + STRETCH
Sat Cycle Cycle 10k + STRETCH
Sun Run Easy run for 20 mins + STRETCH
26
Week 4
Tues Jog-walk Jog for 10 mins, walk for 1 minute, repeat for 33 mins + STRETCH
Wed Swim Front crawl for 500m (continuous) + STRETCH
Thurs Cycle Cycle at a comfortable pace for 30 mins (and stretch) + STRETCH
Sat Cycle Cycle 10k + STRETCH
Week 5 - Easy Week

Tues Easy run Jog for 15 mins + STRETCH
Thurs Cycle Cycle 10k + STRETCH
Sat Cycle/run Plan a 5k cycle whereby you can leave the bike (return home or
ask a friend) and then run for 10 minutes. Don't forget to buy some
elastic laces for your run transition!
Week 6
Tues Easy run Jog for 20 mins + STRETCH
Wed Swim Front crawl for 600m (10 sec rest every lap) + STRETCH
Sat Bricks Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k
and then repeat run/bike
Sun Run Easy run for 35 mins + STRETCH (Why not take part in a 5k
organised race)
27
Week 7
Tues Time Trial Choose a 2 mile run (1 mile point from your house and back) and
time yourself on a hard run. Aim to improve on last week's time.
Sat Cycle Endurance ride for 25k achieving cadence of 90-95rpm
Sun Cycle Long run for 7.5k
Week 8
Tues TIME TRIAL Choose a 2 mile run (1 mile point from your house and back) and
Thurs Cycle Cycle at a slow pace for 20 mins (and stretch) + STRETCH
Week 9
Wed Swim Front crawl for 1000m (continuous, rest for 30 secs at 500m) +
STRETCH
28
Week 10
and then repeat run/bike (3 bricks in total)
Week 11 - Easy Week

Tues Fartlek Choose a 2 mile run, warm up for 5 mins and then pick a random
landmark (e.g. lampost, tree) and sprint to one lampost, recover to
the next, and repeat for 10 mins. Warm down jog for 5 mins.
Fri Open -water Visit a supervised outdoor lido and get used to the water,
swim swimming in your wetsuit, removing your wetsuit when leaving the
water. Rest when required throughout the swim.
29
Week 12
Wed Open-water Front crawl for 1300m (continuous, rest for 30 secs half way) +
swim STRETCH
Week 13
Wed Open-water Front crawl for 1400m (continuous) + STRETCH
swim
Week 14
Wed Open-water Front crawl for 1600m (continuous) + STRETCH
swim
Sun
30 Run Easy run for 60 mins + STRETCH
Week 15 - Taper
Tues Fartlek Run for 3 miles, warm up for 5 mins and then pick random
landmarks (e.g. lampost, tree) and sprint to one lampost, recover
to the next and repeat for 15 mins. Warm down jog for remaining
distance
Wed Indoor or Front crawl for 1200m (continuous) + STRETCH
open-water
Thurs Cycle Cycle at a slow pace for 20 mins (and stretch) + STRETCH
Fri Open-water Front crawl for 1200m (continuous) + STRETCH
swim
Week 16 - Taper
Mon STRETCH Try some yoga, pilates or stretch class at home or at the gym
Tues Run Go for an easy 15 minute run to keep your legs ticking over +
STRETCH
Wed Open-water Gentle 20 minute swim
swim
Thurs Cycle Go for an easy 15 min cycle on an easy gear and check your bike
is road worthy for the race. STRETCH
Fri REST Extended stretch session. Focus on your hydration and sleep
Sat REST Avoid being on your feet for long periods of time e.g. shopping!
Sun RACE DAY Enjoy!
31
Intermediate Training Programme
S&C = Strength & Conditioning

Mon REST Try yoga or pilates on your rest day
Tues Easy run Run for 20 minutes
Wed Swim Easy swim for 20 minutes
Thurs Cycle Easy cycle for 30 minutes
Fri S&C Upper body session including core
Sat Cycle Easy 5k ride
Sun Run Run for 20 minutes

Tues Easy run Run for 20 minutes
Wed Swim Easy swim for 20 minutes
Thurs Cycle Easy cycle for 30 minutes
Fri S&C Upper body session including core
Sat Cycle Easy 5k ride
Sun Run Run for 20 minutes
Week 3
Tues Fartlek Choose a 2-3 mile run, warm up for 5 mins and then pick a
random landmark (e.g. lampost, tree) and sprint to one lampost,
recover to the next, and repeat for 15 mins. Warm down jog for
remaining time
Wed Swim Drills x 4 (outlined in training guide), 4 lengths each plus 400m front
crawl
Thurs Cycle Cycle for 30 minutes achieving cadence of 90-95rpm
Fri S&C Strength & Conditioning sesson (including core)
Sat Cycle Endurance ride for 45 minutes achieving cadence of 90-95rpm
Sun Run Long run for 5k
32
Week 4
Mon REST Stretch and core session
landmark (e.g. lampost, tree) and sprint to one lampost, recover
to the next, and repeat for 15 mins. Warm down jog for remaining
time
crawl
Week 5 - Easy Week

Mon REST Stretch and core session
landmark (e.g. lampost, tree) and sprint to one lampost, recover
to the next, and repeat for 15 mins. Warm down jog for remaining
time
crawl
33
Week 6
Mon Hills Warm up with a jog and dynamic stretches and perform 4 x hills
sprints (see Training Guide)
Tues REST Try yoga or pilates on your rest day
crawl
Thurs Cycle Easy ride for 30 minutes achieving cadence of 90-95rpm
Week 7
crawl
Sun Cycle Long run for 7.5k
Week 8
Tues REST Take a leisurely walk as an 'active rest day' and take time to stretch
afterwards
crawl
Sun Cycle Long run for 8k
34
Week 9
crawl
Week 10
Tues REST Take time to stretch or treat yourself to a relaxing massage
Wed Swim Drills x 4 (outlined in training guide), 4 lengths each plus 1000m
front crawl
Sun Run Long run for 10k (why not compete in a local 10k organised race)
Week 11 - Easy Week

Tues Time Trial Choose a 10k and time yourself on a hard run. Make a note of
your time.
Wed Open-water Swim 1000m open-water practicing wet suit removeal (rest when
swim required)
Thurs Cycle Cycle 40k achieving cadence of 90-95rpm
Sun Run Easy 5k run
35
Week 12
Tues Time Trial Perform last week's time trial route. Try to beat last week's time
trial. Make a note of your time.
Wed Open-water Swim 1400m (continuous) open-water practicing wet suit removeal
swim
Sun B' RACE Complete a sprint triathlon to practice your pace and technique
(esp in transition)
Week 13
Wed Open-water Swim 1600m open-water practicing wet suit removal
swim
Sun Run Run 10k
Week 14
Wed Open-water Swim 1600m open-water practicing wet suit removeal
swim
Sun Run Run 10k
36
Week 15 - Taper
Mon Rest Try yoga or pilates on your rest day
Tues Gentle run Gentle 20-25 minute run
Wed Indoors or Swim 1200m front crawl
open-water
Fri Stretch Extended stretch session
Sun Run Run 5-7k
Week 16 - Taper
Mon Rest Try yoga or pilates on your rest day
Tues Gentle run Go for an easy 20 minute run to keep your legs ticking over +
STRETCH
Wed Open-water Gentle 25 minute swim
swim
Thurs Gentle cycle Go for an easy 20 min cycle on an easy gear and check your bike
is road worthy for the race. STRETCH
Fri Stretching Extended stretch session. Focus on your hydration and sleep.
Sat REST Avoid being on your feet for long periods of time e.g. shopping!
Sun RACE DAY Enjoy!
37
DISCLAIMER
Neither Guide Dogs nor its associated companies can accept any responsibility for death or
injuries caused by any information contained within. All information is provided in good faith. You
should consult your doctor before embarking on any programme of physical activity. By using this
information you agree to indemnify, defend, and hold us harmless from and against any claims,
actions, demands or other proceedings brought against us by a third party, to the extent that such
claim, suit, action or other proceeding brought against us is based on or arises in connection with
your use of the training guide, any breach by you of these terms and conditions or a claim that
your use of the pack infringes any intellectual property rights of any third party or is libellous or
defamatory, or otherwise results in injury or damage to any third party.
Guide Dogs is a working name of Guide Dogs for the Blind Association. Registered office: Hillfields, Burghfield Common,
Reading, RG7 3YG. A company limited by guarantee registered in England and Wales (291646) and a charity registered in
England and Wales (209617) and Scotland (SC038979). 7200 01/14

Triathlon Training Guide

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Triathlon Training Guide

Guide breakdown Look to the back of this

2. Mounting your bike in transition area

4. Drafting on the bike

6 Basic: Wet Suit hire

A triathlon programme will initially

With these principles in place, a good

2 Eliminate processed and refined sugar from your life

3 Moderate starchy carbs

Moderate starchy carbs

5 Don’t be scared of good fats

6 Watch out for seemingly ‘healthy’ foods

Don’t be scared of good fats

8 Refuel during and after training

9 Always eat breakfast

Always eat breakfast

Nutriton on Race Day and Post Race Day

4 key static stretches

Glute Stretch Calf stretch Standing Quad Stretch Hamstring

Week 1 - Getting Started

Week 2 - Getting Started

Week 5 - Easy Week

Week 11 - Easy Week

S&C = Strength & Conditioning

Week 1 - Getting Started

Week 2 - Getting Started

Week 5 - Easy Week

Week 11 - Easy Week

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2. Mounting your bike in transition area