How long does it take to train for an Olympic triathlon?

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.

How should a beginner train for a triathlon?

If you’re not already going to the gym a few days a week, start your training with four weeks of doing some type of cardiovascular exercise two to three times a week, just to build your base. “As a beginner triathlete starts their training, I suggest doing two swims, two bikes and two runs per week,” says Ms.

How many hours a week should I train for an Olympic triathlon?

That’s three to four hours per week. Well folks, experience has told us over and over again that that’s all you need to do a sprint or a standard-distance duathlon. For the Olympic-distance triathlon, add another 1-2 hours per week.

How difficult is an Olympic triathlon?

The distances essentially double—an Olympic -distance triathlon includes a 0.93-mile (1.5K) swim, a 24.8-mile (40K) bike and a 6.2-mile (10K) run. It’s just far enough to challenge you without making your training feel overwhelming.

What is a good time for a first triathlon?

For the beginner triathlete, it will take about 1 hour 50 minutes to complete their first sprint distance triathlon. If we break down the average sprint triathlon time, this should take the novice triathlete around 2 minutes per 100 m in the swim. 1 hour for the bike leg, and up to 30 minutes to complete the run.

What is a good time for my first Olympic triathlon?

To finish near the top of your age category, under 1.5 hours is a good ballpark time. Elite men and women typically finish under the one hour mark, although women might be a little bit higher. Obviously, this depends on the race course and how hilly it is, as well as the weather.

How many days rest before a triathlon?

A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.

How many hours a week do triathletes train?

The truth is that most age group triathletes excel with around 9-14 hours per week of training. You can accomplish a lot with 10 hours a week if you stay focused, put everything into your intervals and cut out all the junk miles and wasted time like long bike stop groups and hanging out in the locker room to talk.

Can I train for a triathlon in 4 weeks?

Sprint Training Plan: The Program This sprint training plan begins six weeks prior to your first sprint triathlon. Before starting, you should be generally aerobically fit and able to swim, bike and run. Weeks 4 and 5 continue to focus on race-pace fitness, and will give you practice running off the bike.

How fast do professional triathletes run?

High-caliber professionals will often finish Olympic triathlons in around 2 hours or less, with the men’s record currently at just over 1 hour, 46 minutes. But for top age groupers, Olympic distance triathlon times typically range between 2 and 2 ½ hours.

What is the best swim stroke for a triathlon?

Most participants swim the front crawl (freestyle stroke) since it is the most efficient and fastest stroke. Speed is not always the highest priority when swimming in a triathlon. Being able to complete the swim leg allows the athlete to get back to more familiar ground (pun intended).

How often should triathletes run?

Join Triathlete A rule of thumb is three times per week to maintain performance and four to five to get faster. But more important than frequency and volume is intensity. Our bodies can only handle so much volume before performance stalls.

Is a triathlon harder than a marathon?

A marathon is a set distance but a triathlon varies. So let’s assume you mean a full Ironman triathlon- then the answer is easy: the triathlon is harder, due to the need to train 3 sports, with the run distance being the same as the stand alone marathon, but coming after a swim, and bike in the triathlon.

How fast do triathletes swim 1500M?

So assuming spotting goes well and no major issues I would expect to finish 1500M in a pool around 28-30 minutes.

Is a half Ironman harder than a marathon?

But because it’s full-impact body pounding the entire time, the marathon is harder. If you are only there to complete, a half IRONMAN is definitely easier due to the variety and the fact that swimming and cycling take less of a toll on your body than running. Try walking a marathon – you won’t finish in time.