Category: Triathlon Training

Articles that are of interest and benefit for people training for triathlons

Fartlek Run

Friday Fartlek Run: The Running Channel’s 5km PB Workout IT

To run a fast 5km, you need to be able sustain effort as close to your VO2 max as possible. This session is great for developing both your VO2 Max and your ability to sustain your effort at it, due to the very short Rest Intervals (RIs) throughout this workout. Whether you are a runner or a triathlete, targeting 5km or something a bit longer, this workout will enhance your VO2 max and make you a faster runner across all distances.

View More Friday Fartlek Run: The Running Channel’s 5km PB Workout IT
Monday Brick

Monday Brick: Matt Mcelroy’s Brick

Matt Mcelroy is an elite, American triathlete with a dozen podiums at World Cup events and a silver medal at the Pan Am Games. This Brick session forces you to focus on both the speed of the transition and the speed out of T2 to start the run well. This session is great for sprint and Olympic distance triathletes.

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Cycle Workout

Sunday Smart-Trainer Session: Martin Gibala Intervals XX

Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclist alike, because a max sprint is all about your level of effort and is likely to be different from another rider.

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Swimming

Saturday Swim Session: Lance Watson’s Ironman 70.3 Taper Swim

A common problem for triathletes is doing too much volume in the final lead up to an event. It is important to taper off your training prior to an event so you don’t arrive at the state line carrying residual fatigue. Within this session are aspects that simulate a triathlon or open water swim race with the increased pace at the start, and the over kick towards the end of the session, simulating the final push towards the swim exit. This session will benefit triathletes of all distances, particularly Ironman 70.3 and Olympic distance triathletes, as well as other open-water swimmers in the final couple of weeks prior to their event.

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FFR - Fartlek Run

Friday Fartlek Run: Jamie’s Tempo Run Session B

Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.

View More Friday Fartlek Run: Jamie’s Tempo Run Session B
Ironman Swim Personal Best

Thursday Training Plan: SwimStrong Ironman Blueprint – 24 week Ironman Swim PB Training Plan

As you triumphantly emerge from the waters of your Ironman Swim, the exhilaration of surpassing your previous records will propel you across the finish line.…

View More Thursday Training Plan: SwimStrong Ironman Blueprint – 24 week Ironman Swim PB Training Plan

Monday Brick: Lionel Sanders’ Pre Ironman 70.3 Mont-Tremblant Brick Session

Lionel Sanders is a top tier Ironman and Ironman 70.3 athlete. He has won the ITU Long Course World Championships, four Ironman titles (as well as two podium finishes at the World Champs), and 31 Ironman 70.3 titles. He is well known for his solid indoor training sessions and for being his own most harshest critic, as well as sharing it all on his social media. This brick workout he has done a week and a half out from Ironman 70.3 Mont-Tremblant. However, for recreational athletes I’d recommend this is done 3-8 weeks out from your key event.

View More Monday Brick: Lionel Sanders’ Pre Ironman 70.3 Mont-Tremblant Brick Session
SSTS - Sunday Smart Trainer Session

Sunday Smart Trainer Session: 10x 90sec VO2 Max Intervals

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

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Tri Swim Coach

Saturday Swim Session: Steve Tarpinian’s Olympic Tri Main Set 2ii

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps of different distances at different intensities. The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.

View More Saturday Swim Session: Steve Tarpinian’s Olympic Tri Main Set 2ii
Faster 5km Training

Friday Fartlek Run: The Running Channel’s 5km PB Workout III

To run a fast 5km, you need to be able sustain effort as close to your VO2 max as possible. This session is great for developing both your VO2 Max and your ability to sustain your effort at it, due to the very short Rest Intervals (RIs) throughout this workout. Whether you are a runner or a triathlete, targeting 5km or something a bit longer, this workout will enhance your VO2 max and make you a faster runner across all distances.

View More Friday Fartlek Run: The Running Channel’s 5km PB Workout III