by Glenn Magas

Created on: October 03, 2009

Swim, bike, and run: can you do each? Can you do one after the other and dedicate training time every week to prepare for a triathlon? A triathlon training program could range from a 12 week couch to sprint, to a 20 week well balanced program: which gives the athlete time to taper and peak before race day. The race could be a short sprint triathlon, or the most popular of the sport, a full Ironman competition, either of which, needs preparation and a good program in order to prepare an athlete's body for race day depending on their goals: recreational or competitive.

The length of triathlon events vary and the most common distances for a triathlon are:

Sprint: 100-800 meter swim / 10-25 mile bike / 5K (3.1 mile) run
Olympic: 800-1600 meter swim / 25-50 mile bike / 10K (6.2 mile) run
Half Ironman (HIM): 1.2 mile swim / 60 mile bike / 13.1 mile run (often referred to as a 70.3 event due to total miles)
Ironman (full): 2.4 mile swim / 112 mile bike / 26.2 mile run (140.6 total miles)

The sprint triathlon is the most popular distance for beginner or recreational triathletes. Training for a sprint does not take too much time commitment during the week, but a training program is highly recommended despite the short distance. 3-6 hours a week is recommended.

There are several types of plans depending on a triathlete's focus. If a triathlete is weaker in one discipline, then they should focus on that discipline. A well balanced training program will also have a long and short training day, so prepare for that.

Here is what to expect for a 20 week training program for a sprint triathlon- assuming a triathlete can swim for 20 minutes, bike for 40 minutes, and run for 20 minutes.

Sample 20 week Sprint Triathlon training program (training time: 2-6 hours a week)

A balanced program would require a swim, bike, and run 2 times a week each.
Swim Focused: Swim 3 times a week, bike 2x, run 2x.
Bike Focused: Swim 2x, bike 3x, run 2x.
Run Focused: Swim 2x, bike 2x, run 3x.

A 'Brick' is also an important part of training. A Brick is a day where the athlete bikes and runs immediately after the ride. The BRick: Bike+Run = ick, hence "BRick" are two diciplines done right after the other with minimal break in order to replicate how it feels during race day.

In addition to training, a diet plan is highly recommended.

Cross training is also something that should not be ignored. Swim, bike, run as well as weight training, hiking, mountain biking, etc. can break up the monotony of a training plan.

Putting a dedicated training program along with a diet plan will make a triathlete more prepared and will feel comfortable during the race. If a triathlete is more comfortable during a race (versus suffering during a race) they are more prone to continuing their life as a triathlete.

"Just keep swimming, swimming, swimming." Dory, Finding Nemo

Please consult your doctor before starting any triathlon training program.

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