Training for a triathlon can feel like stepping into a whirlwind. It’s not just about swimming, cycling, and running – it’s about balancing them all with everything else life throws at you. Whether you’re squeezing sessions around work, family commitments, or simply trying to stay sane, it’s no wonder many triathletes feel a bit overwhelmed at times. But don’t worry – there are ways to make it all work without losing your head.
Why Is It So Daunting?
Triathlon training can feel like you’re spinning plates while someone keeps handing you more. There are three distinct disciplines to master, each with its own demands. Add in logistics like gear, travel to training spots, and scheduling, and it’s easy to see why people feel stretched. Oh, and don’t forget rest days (yes, they’re vital too!).
But here’s the thing – you don’t need to excel in all three sports to be a good triathlete. The goal is balance and consistency, not perfection. That’s where tactics come into play.
Prioritise, Prioritise, Prioritise
Not all three sports need equal attention. If you’re already a strong swimmer, you might scale back pool time and focus more on your weaker disciplines. If cycling is your Achilles’ heel, allocate a bit more time to it. The idea is to put your energy where it’s most needed while maintaining a reasonable balance.
For beginners, swimming often feels the most intimidating. If that’s the case for you, seek out a local swim coach or join a triathlon club. A bit of focused guidance can save you hours of frustration down the line.
Time-Saving Tactics
When you’re juggling work, family, and training, efficiency is everything. Here are a few tips to help you fit it all in:
- Combine sessions: If you’re cycling to work, turn it into a training ride. Add intervals or extend the route home.
- Brick workouts: Practice transitioning between disciplines with brick sessions. For example, go straight from a cycle to a short run. Not only is it efficient, but it’ll prepare you for race day.
- Keep it local: Not every session needs to be at the perfect location. If there’s a decent park or quiet road nearby, make it work for you.
- Plan your week: At the start of each week, map out your sessions. Knowing what’s coming reduces stress and ensures nothing gets overlooked.
Manage Expectations
One of the biggest mistakes new triathletes make is thinking they need to train like pros. Unless triathlon is your full-time job (lucky you!), you’ll have other priorities. And that’s okay! Missing a session here and there won’t ruin your race. Consistency over time matters more than the odd perfect week.
Invest in Key Kit
Triathlon can be gear-heavy, but you don’t need to bankrupt yourself to train effectively. Prioritise the essentials:
- A decent wetsuit (if your event has an open-water swim).
- A bike you’re comfortable on, whether it’s a sleek road bike or a trusty hybrid.
- Running shoes that suit your feet – visit a proper running shop for a fitting if possible.
The rest – fancy tri-suits, power meters, or a high-end turbo trainer – can wait until you’re sure this is a sport you want to commit to.
Celebrate Small Wins
Training for a triathlon isn’t just about race day. It’s also about the journey (corny I know, but true!) – those moments when you finally nail a smooth swim stroke or manage to run off the bike without your legs feeling like jelly. Celebrate these milestones. They’ll keep you motivated when the going gets tough.
Ask for Help
Whether it’s joining a local club, hiring a coach, or leaning on family and friends for support, don’t be afraid to ask for help. Training doesn’t have to be a solo effort, and having someone in your corner can make all the difference.
Rest Isn’t Laziness
Finally, don’t skimp on recovery. Rest days give your body a chance to adapt and grow stronger. Overtraining can lead to burnout, injuries, and poor performance. Remember: it’s better to show up on race day slightly undertrained than overtrained.
What Could a Busy Week Look Like?
Obviously, how new you are to the sport, whereabouts you are in the season, which type of triathlon discipline you are competing in, and several other factors will determine what a week looks like. But here is a rough example showing how it is possible to fit everything into a busy week – this is not intended to be followed week after week:
If you want a full triathlon training plan, I can help, so get in touch.
Monday: Swim (Technique Focus)
- Duration: 30 minutes
- Session:
- Warm-up: 5 mins (easy swim + drills like fingertip drag, catch-up)
- Main set:
- 4 x 50m at a steady pace with 20s rest
- 4 x 25m focusing on form (e.g., breathing or kick) with 15s rest
- Cool down: 5 mins easy swim
Tuesday: Strength Training
- Duration: 30-40 minutes
- Session:
- Warm-up: 5-10 mins light cardio and mobility exercises
- Main set:
- Goblet Squats: 3 x 12
- Dumbbell Deadlifts or Romanian Deadlifts: 3 x 10
- Push-Ups (or Dumbbell Bench Press): 3 x 10-12
- Plank: 3 x 30-60 seconds
- Single-Leg Step-Ups or Lunges: 3 x 8 each leg
- Cool down: 5 mins stretching
Wednesday: Rest Day
- Use this day for complete rest or light stretching/mobility work
Thursday: Run (Threshold)
- Duration: 30-40 minutes
- Session:
- Warm-up: 5-10 mins easy jog
- Main set:
- 3 x 6 mins at a pace you can sustain for the interval, with 2 mins easy jog/walk recovery
- Cool down: 5-10 mins easy jog
Friday: Swim (Endurance)
- Duration: 40 minutes
- Session:
- Warm-up: 5 mins easy swim
- Main set:
- 6 x 100m at a steady pace with 30s rest
- Cool down: 5 mins easy swim
Saturday: Brick Workout (Bike + Run)
- Duration: 60-75 minutes
- Session:
- Bike: 45 mins steady effort focusing on race pace
- Transition: 2-3 mins to switch to running gear
- Run: 15-20 mins at a comfortable pace to simulate race conditions
Sunday: Rest Day
- Take the day off for complete recovery
The Finish Line Awaits
Training for a triathlon might feel like a lot, but it’s also incredibly rewarding. The key is to find what works for you, stay consistent, and keep your eyes on the finish line. Whether it’s your first sprint event or a step up to an Olympic or half-Ironman distance, you’ve got this. And when you cross that line, all the juggling and hard work will be worth it.
I can help you…
I am a Fitness, Strength and Nutrition Coach for sports events and athletes – helping people like you to get fitter, stronger and faster:
