Running, bicycling, and swimming are the required triathlon training activities, as there is a leg of each in the competition. The distances of each vary, depending on what level of race that the athlete has chosen to compete in. It is necessary to practice and build in each area, eventually being able to do all three in succession.
An athlete has four distances from which they can choose for competitive purposes. The shortest is the Sprint, with a 750 meter swim, 20 kilometer bike ride, and 5 kilometer foot race. The two middle versions include the Olympic and the slightly longer Long distance. Finally, the Ultra, or Ironman, distance consists of a 3.8 kilometer swim, 180 kilometer bicycle ride, and 42.2 kilometer run.
Beginners should start to train in a pool or similar body of water. This will allow them to build up the muscle groups in relation to the activity that is being done. After a good deal of time, they should transfer their practices to a body of water that is similar to the one in which the race will be held. Usually this consists of a river or ocean.
The bicycling portion can be completed on any number of surfaces or types of terrain, dependent on the location of the race. To train for this leg, it is best to begin outdoors and try to continue outdoors. Eventually, a person should seek out a place to ride that closely resembles the locale and distance of the actual race.
The last leg to be completed is the running portion, done at the point the person is the most tired. To prepare the body for this, it is recommended to run much greater distances than what is required on race day, or to do it after completing training in another area. Building up the body to fight against fatigue is very important.
As training continues, it is important to start practicing two of the three sports, or all three, a few times throughout the month. At least once before the actual race day, it is a good idea to complete all three in their entirety, at the same distances of the race. The entire course does not need to be conducted at race pace, however. That may put the person at risk of injury.
The stringent athletic requirements of three different activities necessitate a grueling preparation schedule. Triathlon training is not only about getting the body ready, but also the mind. Conducting a final run through, similar to the race itself, a few weeks beforehand can really help.
A person focused on fitness and good health should be interested in triathlon training. Designing triathlon training plans is best done with assistance from a recognized professional.