How long should I train for an Olympic triathlon?

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16 weeks
For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 16 weeks to get fit and ready for an Olympic triathlon. The sooner you start, the more time you have to build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days.

What does a triathlon training schedule look like?

The Olympic triathlon training plan is 16 weeks in length. The base phase is six weeks long and the build and peak phases five weeks apiece. Weeks 4, 8, and 12 are recovery weeks and the final one is a taper week. An optional tune-up sprint triathlon is scheduled for week 12.

How do you plan a triathlon training schedule?

6 simple steps to structure your own triathlon training plan

Set goals and stick to them.
Choose a target race day.
Recognise your strengths and weaknesses.
Know your triathlon training segments.
Fine tune your nutrition and hydration.
Track your data and monitor your progress.

How many hours a day does a professional triathlete train?

Common attributes of all professional triathletes’ training That said, the 4-6 hour training days for seven days a week she mentions in her book add up to a similar amount as Carfrae and Frodeno. And her typical week (see below) looks way beyond reach for mere mortals.

How do Olympic athletes train for triathlon?

Training Volume Olympic tris include a 1.5K (0.93-mile) swim, a 40K (24.8-mile) bike, and 10K (6.2-mile) run. Each week, you should spend 20 to 25 percent of your training time swimming, 40 to 50 percent cycling, and 20 to 25 percent running, as this is about the ratio you’ll expect on race day.

Do triathletes train every day?

Training every day is part of any triathlete’s requirement especially for the age group athletes. But unfortunately, it doesn’t stop there only if you have more than 7 sessions per week. Many age group athletes address this issue by training twice a day while still putting in a full day at the office.

Do pro triathletes have a rest day?

Rest Day: For many new triathletes (and veterans), it may seem “best” to train every day of the week. But this can lead to overtraining, mental burnout, and injury. At a minimum, take one day per week as a recovery day.

How long is the Olympic triathlon training plan?

What is a recovery week in your Olympic triathlon training plan?

This week is a recovery week in your Olympic triathlon training plan: your training is reduced to enable your body to fully absorb your recent training and prepare for the harder training to come. The next 5 weeks of this Olympic triathlon training plan constitute the build phase.

How do you train for a triathlon?

Olympic Triathlon Training Schedule Week 1: Race Specific Total Hours: 9:45 Monday. SWIM 30 mins., Easy continuous swim, 10 mins. pull. Tuesday. BIKE 60 mins., FTP Test. Wednesday. SWIM 45 mins., Aerobic MS: 3 x 400 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR. RUN 30 mins., Easy MS: Run 4mins., walk 1min. Thursday. RUN 30 mins., Easy

What should I do in Week 12 of my triathlon program?

An optional tune-up sprint triathlon is scheduled for week 12. If you don’t have the opportunity to do one, do a brick workout instead. It begins with 1,600 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1.