Here is a comprehensive guide to help you with triathlon training, covering training plans, nutrition tips, and training techniques.
Training Plans πββοΈπ΄ββοΈπββοΈ
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16-Week Olympic Triathlon Training Plan:
- This plan includes a 6-week base phase, followed by 5 weeks each of build and peak phases. It is designed to help you prepare for an Olympic-distance triathlon over 16 weeks [1].
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20-Week Olympic Triathlon Training Plan:
- This plan offers 6 weeks of base training, 6 weeks of build training, and 8 weeks of specialty training, totaling 20 weeks. It is tailored to help you prepare for an Olympic-distance event [2].
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8-Week Sprint Triathlon Training Plan for Beginners:
- This beginner-friendly plan includes two swims per week, alternating between one run and two bike workouts one week, and two runs and one bike the next week [4].
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TrainingPeaks Triathlon Training Plans:
- TrainingPeaks offers a variety of training plans for athletes of all abilities, written by expert coaches. These plans are tailored to meet individual needs and track progress [5].
Nutrition Tips ππ₯
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Complete Guide to Nutrition and Fueling:
- A balanced diet for triathletes should include carbohydrates, proteins, and fats, along with plenty of fruits and vegetables to optimize calorie and nutrient intake [6].
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80/20 Rule for Nutrition:
- Maintain an "eat to train" mindset 80% of the time, focusing on optimal performance, and allow for more flexibility the remaining 20% [7].
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Pre-Race Nutrition:
- Eat a carbohydrate-rich breakfast 3-4 hours before the start of your triathlon. Focus on consuming carbohydrates in the days leading up to the race [8].
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Carb Loading:
- Start carb loading 36-48 hours before your race, aiming for 8-10 grams of carbs per kg of body weight per day. Opt for low-fiber, low-fat foods [9].
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During Exercise:
- Aim for 30 to 60 grams of carbohydrates per hour of exercise, fueling every 15 minutes with a 6-8% carbohydrate solution [10].
Training Techniques ποΈββοΈ
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Training Tips for Your First Triathlon:
- Focus on cross-training exercises and advice for swimming, biking, and running stages [11].
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Principles of Efficient Training:
- Emphasize frequency and consistency over occasional big days, stop obsessing over training volume, and work on executing a balanced plan [12].
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Beginner's Guide to Improving Quickly:
- Incorporate speed sessions, threshold sessions, endurance, and technique work in your swim training. Balance your training across all three disciplines [13].
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Complete Beginner's Guide:
- Most sprint triathlon training plans for beginners include one workout per day, focusing on either swimming, biking, or running [14].
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USA Triathlon Training Tips:
- Improve your swim, bike, and run skills with resources created by USA Triathlon Certified Coaches and Partners [15].
These resources should provide a solid foundation for your triathlon training journey. Good luck! πͺ