By the healthiergang writer Luigi Manfrini, triathlete.
Triathlon training
Triathlon is a multidiscipline that unites 3 sports fractions different in the following order: swimming, cycling and running. Normally those who start practicing this sport consider the three fractions separately. In fact, the specific preparation of each of these alone requires experience and dedication.
The concept of triathlon, however, both during the succession of training and competition, demands a adaptation of the body muscles to the passage from each of these disciplines to the next. The preparation for a triathlon, therefore, must be a harmonious union of the three different sports.
The sequence, regardless of the length of the different triathlon specialties (see table of triathlon distances), are first swimming, then cycling and finally running. This, in my opinion, should be taken into account during training sessions, especially when doing the so-called "Combined", or the union of at least 2 triathlon disciplines in a single workout.
What I normally recommend to those who simply aim at the conclusion of a triathlon, is to alternate the individual triathlon disciplines during the week by inserting a rest day between a series of repetitions and the other. The training schedule would therefore provide 2 swimming sessions, 2 by bicycle e 2 running during the week (in addition to any combined weekends).
Training Table
A simple ladder to start preparing for a triathlon could be:
? Monday: swimming training (it could be considered as a "semi-rest" day after the longer sessions that are normally able to be performed on the weekend)
? Tuesday: bicycle session
? Friday: running session
? Thursday: rest / swim
? Friday: swimming session
? Saturday: long bike session (or combined bike / run)
? Sunday: long run session (or combined bike / run)
Obviously, every single session requires calibrated distances and type of training based on the type of triathlon you want to tackle and to the preparation of personal background. In fact, the approach of a person who previously has never carried out physical activities almost daily will be very different from those who already have residual experience gained in other sports.
In my opinion, even for those used to daily sports, it is always good to start with shorter triathlon distances, such as sprints and Olympics (which in any case last more than 1/2 hours) and then, if a vocation for endurance emerges, stretch up to IronMan. Personally I just followed this path!
Distance Ironman
At the moment, since my preparation is aimed at an Ironman distance triathlon, I follow the following weekly table:
? Monday: (single workout) soft swim for the previous load weekend, then technique and speed.
? Tuesday: (single training) normally 2h / 2h30? of quiet bicycles or 50 '/ 1h of agile rollers (especially in winter).
? Wednesday: (2 workouts) running climbs (short of 80/100 m) as an enhancement with a subsequent progression of 2/3 km (transformation of the strength expressed in an uphill) or running with an interlude of some medium / fast pace, then, in the evening, swimming technique session.
? Thursday: strength-resistance climbs (SFR) on bicycles varying in distances between 1-2 km or variations of pace in the plains or the same thing but on the rollers (in winter).
? Friday: running fartlek (alternating fast and short repetitions for several times. Eg 10 times 1 'strong followed by 1' flat), then swimming session with resistance to distance (long series up to 5 km).
? Saturday: long bike ride (from 4 to 6h30).
? Sunday: Long running session (from 1h45 'to 2h30') or combined bike-race (2h bike followed by 1 hour of running) or race-bike-running (45 'followed by 1h30' of bike and another 45 'of running ).
Obviously, a table of this kind, which does not include days off, is a plot that in my case is changed weekly (often reducing the quantities) by the so-called reasons of "force majeure" or better the daily priorities (work - family - travel - ailments).
