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What equipment do I need? This article will serve as your 'Where do I start?' guide with several triathlon training schedules included below. Those of you that have resolved to get. Training for an extreme endurance event requires you to throw away all hopes of orthopedic health. Nearly 90% of triathletes are 'broken' in one way or another. But some weight training could fix that. Triathletes must master. Proper training will allow you to get the most out of your body while reducing your time on the road, thus giving you a fighting chance to survive. It'll involve minimizing your sport specific work and maximizing your body's strength and endurance potential by picking up heavy things and training like a real athlete for once. The Problem With Traditional Tri Training. Many naive triathlon programs focus solely on the swim, bike, and run. 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The exponential workload and time spent training are enough to make the average lifter break into convulsions at the very thought of saddling up on the bike and going for a cruise. But how and where does all this cardio carnage actually occur? The actual rate of orthopedic insult is largely unknown, but there have been a few recent studies published to shed some light on the issue at hand. A study from the British Journal of Sports Medicine reported that the average prevalence of overuse injuries (non- traumatic in nature) for triathletes training and competing was 5. More so, substantial overuse injuries were found in 2. Ironman distance triathletes! The most common areas of pain and dysfunction secondary to triathlon training and competition are pretty evenly dispersed between the knee (2. To trump it all, these athletes' rate of illness was found to be higher than the average sedentary adult, especially within a period of five days after a strenuous workout. Since the average triathlete trains six- plus times a week, it can be inferred that these athletes are susceptible to illness on a daily basis. In my professional experience as a sports performance physical therapist, I believe the injury statistics are lowball at best. After working numerous Ironman events, along with treating and training athletes competing at amazingly high levels, I've observed that nearly 9. So if being chronically hurt, sick and lethargic sounds like a great time, it's as easy as signing up! Um, tell me again why you love training for the tri? Enhancing the Energy Systems. If you want to compete in a triathlon or similar endurance event without killing your body, you better enhance your anthropometric efficiency by any means possible. The simplest way to do this is by increasing your power- to- weight ratio. Triathletes, for example, have to haul their emaciated carcasses around for 1. PRs and disqualification. Simply said, extra bodyweight in the wrong places results in the waste of precious energy, which then equates to slower times. That extra soft tissue also requires the utilization of more oxygen to those areas, siphoning blood flow away from highly active musculature that's in dire need of nutrition. The need for power and strength is an absolute necessity in a highly effective tri- training program. Having trained and coached through a 1. I can attribute this ultra health and performance to intelligently programmed strength and conditioning, most of which took place within the walls of my gym. Triathletes must master a few key movements to yield amazing benefits for both performance and orthopedic health. These movements include overhead squats, deadlifts, front squats, and back squats. Each movement can be repeated in sets of 2- 6 with > 8. RM to gain strength and power without adding unwanted mass. These movements are relatively easy to learn, pack some muscle armor onto the legs and posterior chain, and also emphasize core stability and posture, as poor dynamic posturing can result in increased rates of fatigue during sport- specific performances. Stick to the basics, master the movements, and reap the benefits! Single- leg movements can also be specifically advantageous for cycling and running. These movements include lunges, step- ups, split jumps, and single- leg deadlifts. Iron- distance triathletes are unilaterally dominant because of their focus on cycling and running. As such, unilateral exercises are extremely effective to correct left to right imbalances. Related. More on single- leg training. Single- leg movements utilizing heavy eccentric loads are especially beneficial as they increase vascularization, oxygen utilization, and growth factoring in the specific tissues being targeted. Eccentric focuses also counteract the tonic shortening of muscles that can happen with cycling and running. The Triathlete Program. Note: While this program was created specifically for triathloners, other endurance athletes can benefit from all or parts of it as well. Monday. AM Session Exercise. Sets. Reps. A1. Goblet Squat. A2. Long Stride Lunge. A3. Windmill. 31. A4. Single- Leg Deadlift. Rest minimally between exercises and 9. BBox Lunge. 55. Rest 3. Related. More info on the goblet squat. PM Session Done in late afternoon or night. Exercise. Time. ASwim easy intensity optional. BRecovery Work foam roller/hot- cold bath. Tuesday. AM Session Exercise. Sets. Reps. Rest. AGoblet Squat (light)6. BDeadlifts + Long Jumps. Do two long jumps directly after last deadlift rep of each set. CStiff Legged Deadlift. OFFCEasy Intervals. OFFDCool- Down. 10 min., bring down heart rate gradually. ERecovery Work. 20 min. Wednesday. AM Session Exercise. Time. ATempo Run. PM Session Exercise. Time. AEasy Recovery Swim. Thursday. AM Session Exercise. Sets. Reps. Rest. AFront Squat. 64. Triathlete Women Triathlon Training Programs Nutrition Triathlete Diet. Triathlon transition is something most beginners do not think about, it is easy right, not much to think about so why bother? Well, yes it is easy, but if you have never been in a race before it might not be as easy as you think, you do need to know what to expect and the protocol to follow. I have a short video below on correct triathlon transition technique during a race, I have also written out more detailed steps as well. As with everything, do not leave it to the day of your first race and then realize that you have forgotten something important, practice your transitioning when you are training or in your back yard or even in your house so you have a good idea of how you like to do it and also what equipment you expect to be waiting for you for the next stage of the race. 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