It’s important to have a training plan to help you keep on track and see how you’re progressing with your training. Keep a note of training sessions you complete and how your performance is improving, as this great for motivation, and will give you a good idea how long the race might take on the day.
Start your programme at least six to eight weeks before race day if possible, and check with your doctor if you have not exercised regularly in the last six months or have any medical conditions that might affect you exercising.
Establishing a routine is important, training most days, but make sure you get sufficient rest, and have at least one day a week off. Aim to complete at least two workouts in each discipline – swim, bike, run – each week.
Once you are comfortable with this, you should try to complete the race distance in each discipline. If you train consistently you’ll find the distance you can achieve will increase quite dramatically, and you’ll soon be able to cover the distance in one attempt.
It’s natural that you may feel more tired than usual, so make sure you get enough sleep, and also make sure you eat well. If you feel excessively tired make sure you have an extra rest day, and keep track of any sudden changes in weight.
Make sure you start off your training sessions with an easy warm-up, and finish them with a good cool-down and stretch, which will help you avoid tightness or stiffness, which is uncomfortable and can lead to injury.
Keep an eye on how hard you’re working. Some people use a heart rate monitor for this, following the manufacturer’s guidelines, but a simple guide is to make sure you can still hold a conversation with a training partner. If you can’t, you’re probably working a little too hard; of you can talk non-stop you could probably go a little harder!
Make sure you drink plenty of water before, during and after exercise.
In the last two weeks prior to race day, you can reduce your training slightly, but keep up the routine of doing something each training day. This helps you get to race day well rested and ready to go.
Keep eating well, drinking lots of water and getting plenty of rest. Train regularly and consistently. Check your equipment and plan how to get to the race start. Then you can relax and enjoy yourself knowing you’ve prepared yourself well for your race.
Super Sprint Tri Training Plan for a beginner
If you have a low fitness base, start off doing the times suggested below – then gradually increase this each week.
Super Sprint Tri Training Plan for a fairly fit person
If you’re already fairly fit you could try going straight into this programme. Make sure you practice swimming in the sea in your wetsuit, and cycling with other people in a bunch (including hills) whenever you can in training, as these are quite different to swimming in a pool or cycling on your own.