How Often Should You Swim, Bike and Run | Triathlon Training

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Knowing where to start when balancing training for three separate sports can be daunting. How often should you swim, bike & run, and when? 🤔 There's a lot to take into consideration when you want to tailor your training to suit you, so Heather & Mark are here to help with some example training weeks & a few tips and tricks along the way! 👀
0:00 - Intro
0:45 - Starting with the minimum
1:55 - The swim
2:34 - Example minimum schedule
3:31 - Double days
3:55 - Brick sessions
4:31 - Identifying what needs work
5:10 - Using swimming to recover
5:37 - Second example schedule
6:38 - Personalising your sessions
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Опубликовано:

30 июл 2024

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Комментарии : 86

@gtn Год назад

How do you structure your training plans? Let us know below 👇

@tom_sorrell Год назад

Longer sessions at the weekends, shorter in the week. Rest day on a Friday before a long weekend!

@michaelchiller2494 Год назад

My plans are based on the weather, the time I have and where I need to be. I work out what I need to do for the week to meet my training goal and work out when I can fit them in. I try not two run two days in a row, especially hard running. I also loosely use the periodisation plans to build into harder training so start easy and then get more race specific closer to the event. Pretty much the same as most casual triathletes.

@xGshikamaru Год назад

First, ditch your car and start commuting by bike, you'll do free volume that integrates into your daily life and you won't need to train for the sake of training, do it with low intensity to polarize your training. Logistically swimming is the hardest cause your swimming pool might have different hours than yours. Swim every other day, 3 times a week especially if you don't come from a swimming background cause one or two times won't cut it to build progress. Take lessons. Then sprinkle runs, one after a long bike (10 or 15') to learn to run on tired legs. Then one easy run and one interval training. Add one long ride and you've got a pretty good base. You can add sessions in one discipline you want to focus on, but beware of run sessions cause they are a bit more prone to injury. Usually it would be a hard short interval session on the bike for me, either on the turbo trainer or in a hill next to my house. And don't feel guilty if you skip a workout, because it's long term consistency that matters

@StanleyShmia Год назад

I’m a “weekend warrior” triathlete, having competed in sprint and Olympic distance races for 27 years and counting. I generally train 6 days a week, 2 disciplines per week, as recommended in the video, but not always. Some seasons, some months, some weeks I can be more focused than others. And while I may not always be at my fittest for every race, the key element for me is to enjoy each race no matter how I perform. For me, Triathlon is so much more than my race results. It’s the prep work, the people, the culture, the overall experience. I recommend that everyone try a tri, provided they feel safe, especially in open water, no matter how much they have trained.

@DaveStecker Год назад

My “structure” involves pulling up my training calendar and my family calendar side by side. My wife works night shift and I work two jobs (full-time second shift, and a part time job early in the morning 4:45-7:45). On the days following my wife’s shift I know I have to stay home and either Zwift, lift, or Zwift and Lift (my version of a brick workout in Wisconsin in the winter 😆). On the other days I can get to the pool as she’ll be home with the kids. So it’s a lot of forward planning and sometimes being flexible if my “structure” doesn’t go as planned. I also actually really enjoy the art of planning my training into a tight window. Speaking of a tight window, it’s time for a swim ✌🏼.

@joyyboyy1 Год назад

Gave myself 25 weeks before my first Olympic tri to build in 4 travel weeks! I'm using those as my blocks to build length or intensity and reevaluate. I schedule it on my calendar like a work event so I show up for myself before planning with friends and family. I'm glad I'm still finding time for the important things!!

@mikeflanagan4096 Год назад

This is my 34th year of triathlon. My earlier life was training approx 8 hours , working full time, University by correspondence, plus a family with 2 young kids. It can be done but it gets down to time management. As Uni stopped, training and race distance increased. Nowadays, it is a lot easier.

@gtn Год назад

It can be super hard to fit a structured plan in during those busy periods in your life! Great to hear that you found the time to fit workouts in 🙌 Have you got any 2023 goals?

@mikeflanagan4096 Год назад

@@gtn 3 tris in the coming months - 1/60/10; 2/60/15 and 1.9/90/21. Being relatively injury free plus reducing my golf handicap to under 18. All this before this before this year’s 64th birthday.

@thestreakpodcast Год назад

No performance expectations here. And only local sprints and Olympic. But I do one thing per day. Swim * 2, bike * 2, run *2, big lift *1. You can actually have quite a lot of fun with that. And have time for other hobbies!

@GeorgEberle Год назад

Ahh, T3 pool in Teneriffa. I love that swimming facility. Especially the little swimmsuit dryer in the changing room.

@pieterkesteleyn3498 Год назад

What is not mentioned in this video is the core/stability training. This is something I didn't liked until I got 1 injury after the other one. Now I do one core/stability training per week and my overall posture is way better then before which has a great influence on my running technique. What I do is when I feel the need to skip a session (bike, swim or run) I just skip it and instead I go to the gym and work out for 1h. So I use my gym workout as somesort of backup. I find it double effective because I don't need to do a training I don't want to but I still keep training but in other condition

@ericb8985 Год назад

Completely agree. They also improve physique and form. I remember seeing my first big improvements on running intervals due to just one core workout per week.

@heatherfell_oly Год назад

Great to hear you've figured out what works for you. Conditioning in whatever form you do it is always important.

@HeroesFanXL Год назад

Monday: Easy morning swim (2K) + Hard evening run (5K) Tuesday: Rest Wednesday: Easy morning swim (2K) + Hard evening bike (30mins) Thursday: Tempo run (currently 7.5K, building to 10K) Friday: Hard morning swim (1.5K) + Tempo evening bike (60mins) Saturday: Easy run (currently 7.5K, building to 20K) Sunday: Easy bike (90mins)

@oldmandice2731 2 месяца назад

My Sprint Tri workout schedule: U - 1.5 mile Run, 1 hr Bike (spin class), 1.5 mile Run M - 8 mile run T - Rest and Recovery W - Run (Intervals) R - 5 mile recovery Run /split/ 1.5 mile Swim (tempo) F - Rest and Recovery S - .5 mile Run, Strength and Conditioning, 45 minute Bike (stationary) /split/ 1.5 mile Swim (intervals) Currently have a 1:18/100m swim pace, average 22 mph on the bike and have a 8 min/mile run pace. I compete in the 60-64 age group (I'm 60).

@marcuswills6569 Год назад

I experimented a bit over the years with the "rest day". Whilst rest is as important as the training itself, I found that active recovery benefitted me more in my weekly training. So effectively I train 7days a week, that active recovery day may include a drills/technique swim or a 45min easy spin (never a run though).

@heatherfell_oly Год назад

Everyone is different but do bear in mind the mental rest as much as the physical rest. Having a day away from triathlon completely can help in the long run to keep you from getting stale.

@bravesirmick8463 Год назад

Monday - run Tuesday - swim/ride Weds - swim Thurs - ride/run Fri - Beer Sat - longer swim/long slow run Sun - big ride. Add in using commute to work on bike on random days. Very hilly. All that and I'm still terrible at these damn triathlon things. Maybe I need more beer days.

@blrun129 Год назад

Think for every newbie the S&C part should be part of the routine, I see far too many athletes who start out triathlon get hooked, increase distance but neglect S&C and get badly injured

@heatherfell_oly Год назад

It is all about finding that balance and working out what your body needs in order to get ready for racing a triathlon.

@good____soul Год назад

Дякую за вашу роботу)❤

@DovydasTerror Год назад

I am a amature tri-atlete and find your contente very helpfull!

@yijuntey Год назад

Coming from a swimming background, im preparing for my first sprint distance triathlon thats coming up in march. Thanks for all ur videos i found them rlly helpful and informative

@gtn Год назад

It's great to hear that our videos have been useful! Is there anything you'd like us to make a video on next? 👀

@yijuntey Год назад

@@gtn how can i practice running with the correct technique. I feel like i can run pretty fast and far but i cant get rid of my heelstriking habit and not sure if its the cause of some issues like shin splints and knee pain but either way, i want to improve on my running technique just to become a better runner.

@yijuntey Год назад

@@gtn i’d also like to know how old is too old to become pro? My dream is to become a pro triathlete and im 20 right now. I came from a pretty strong swimming bckground and feel like its helped me a lot in building the aerobic base for the other 2 sports now but not sure how much “potential” i have as a 20 yr okd

@gtn Год назад

@@yijuntey Sounds like a couple of juicy questions for #gtncoachescorner 🙌

@morosis82 Год назад

@@gtn might be worth exploring the ages of some previous Ironman champions, I know there's some older people in there, Lionel Sanders for example came second in 2021 and he's almost mid 30s.

@spencerbuksh3244 Год назад

I do 20km a day cycling which is my daily commute (Mon-Fri). I will stop off halfway on the way home at the pool on Tuesdays. I do a track running session on Wednesday evenings. I like to do Parkrun on Saturdays and, when it gets a bit lighter/warmer, will do a longer cycle beforehand to get a brick session complete before 10am on a Saturday (the family will only just be getting out of bed at that point!). Sunday I will swim again. I have started to take the train on occasional days to/from work if I feel my body needs the rest or I get the train in and run home if I'm struggling to find time to run otherwise. It takes a bit of organisation, but doesn't dominate my week. I also find my motivation is quite high and any drop is usually just an indication to rest. I did nothing on a weekend in mid-Jan and felt much better thereafter.

@gtn Год назад

Great to hear you've found an effective routine that works for your lifestyle! Hats off to you for doing so much before 10AM! 👏 It is so important to rest, not just for your body to recover but also for your mind so that's good to hear. Are you looking forward to the warmer months? ☀️ 👀

@andreg1860 Год назад

This is always a great topic and love to see how others train... I do more hybrid training where 4 days a week I do crossfit and Olympic lifting and 2 sessions of each tri sport per week. 1 for speed and 1 for endurance, Fridays are my Rest days...

@gtn Год назад

Great to hear that you have schedule that works well for you! What's your usual Friday rest day pastime? 👀

@gourami7 Год назад

@Global Triathlon Network probably sleeping after that lot, crossfit 4 days a weekk is no joke

@SBoots29 Год назад

I do take one day off but fill the week as you said in video. I pepper in three strength sessions plus one day indoor soccer. Is it busy? Yes but I know my body and go easy on the long run and cycle days to have enough to put out on the hard training days. I'm obsessed with being in the gym or on the track. Cheers

@madshansson20 Год назад

What is your goal? Do you just want to enjoy the sport and complete the race? Or do you want to compete in a more competitive fashion? In my experience you can do with a lot less training than 6 days a week for a OLY distance if your aim is to just complete the race. I do 4-5 trainingsessions pr week for an oly distance, and i’m doing just fine. At 46 years old, 3 kids and a work/life balance to consider, 6 days would not work for me

@mackenzieusher8025 Год назад

I am training for my first triathlon in September (Olympic), and currently I am swimming three times a week, because swimming is by far my weakest sport. I am still a ways off from being able to swim 1.5km without a break. It's quite wintry here, so I am only biking short distances to get to the pool. Have been running two times a week, but going to push that up to three until spring comes, then I will cut back on the swimming and running to get more biking in.

@stevencargill6522 Год назад

I'm new to triathlon and doing my first triathlon this year (Straight in at Ironman distance). I have limited time through the week and stick to gym work and take my recovery day on a Wednesday normally. I have only doing 1 session a week for each discipline over the weekends so far (will up this as I go and get fitter) but been getting on ok. I done a pool/gym sprint triathlon comfortably at the weekend to see how I get on transitioning through the disciplines. Starting to believe I can do this, still got over 7 months till event. Love the videos, been helping me loads.

@bluechelo3968 Год назад

Wow! Directly into full Ironman! 👊👍

@stevencargill6522 Год назад

@@bluechelo3968 Yeah, a bit foolish but i'll give it my best go. Definitely need to up my training, 6 months still to go.

@matthewlong.1701 3 месяца назад

How did it go?

@stevencargill6522 3 месяца назад

It didn't, badly torn quad muscle meant I had to defer to this year's. I'm just getting back to limited training now. Think I'll need to just do the half

@SwimDudeSwim Год назад

Real talk: if you’re watching this, you’re not swimming enough. None of you are swimming enough. No triathlete swims enough.

@bravesirmick8463 Год назад

You see me.

@tinybarabo 10 месяцев назад

9H of swimming this week 🫢👀

@geraldinelilly4865 7 месяцев назад

I agree with the too little swimming comment. I quickly lose the feel of the water. I cycle to/from work, do 1 brick session (30min cycle 30min run) and 1 longer run (20k) and 1 longer cycle (1.5 hours) per week. I joined a swim club, swim all strokes 3 times a week and freestyle 2 additional times a week - all swims an hour long. I do half an hour of yoga on waking every day and always stretch after exercise. I work more than full time and that’s all I can fit in without training becoming a chore and starting to hate it. I used to cycle 3 to 4 hours on the weekend and started to hate it so cut it down.

@gilbertobaisch3473 Год назад

Hi GTN! But how about the strength training? At my age, strengthening is extra important to avoid injuries….

@gtn Год назад

Hey! Strength training is also great to fit into you plan! we cover the subject in this video👉 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xexkMKxn2SA.html Hope it helps! 🙌

@ItsWami Год назад

What about fitting in strenght training? I have to admit I only do some core at home myself but hearing from so many people strenght makes all the difference.

@rodgersgareth Год назад

Hey , I watch your vids all the time , I’d like to do a triathlon (as a bucket list item) Was advised to go to Mediterranean for my 1st as it’s nicer lol😂 Was looking at paphos in April 2024 Would like any recommendations or advice ?? Thanks G

@billaronis3645 Год назад

Weekly workouts: 3 runs 1 bike 1 swim Results: minimal pushback from wife & kids and able to “enjoy” an Olympic Triathlon. Love this sport!

@carmenyoung2806 Год назад

Thanks for the video, really helpful! No requirements for strength training within this?

@gtn Год назад

Hi! Great to hear you found this helpful, it can get really hard to structure your plans so it's great to know that we've helped out. Strength training is a great thing to fit into your plan, We did cover the subject in this video👉 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xexkMKxn2SA.html

@carmenyoung2806 Год назад

Thank you!

@gtn Год назад

@@carmenyoung2806 No problem 🙌

@lisajenkins7692 Год назад

i actually swim daily m-f. My swims are only 30 min (post covid we have to sign up for time slots at the pool) and I mix up the workouts each session. I'm trying to bike daily also M-F as a lunch thing for 30 min on zwift doing a builder plan work out. Weekends are reserved for a long bike (min. 60 mins). Initially the bikes are just for time. And some weeks, I swim for 60 mins if I can get a time slot.

@rosswheeler3779 Год назад

What kind of base/experience do you need to start Ironman training? Is 18 weeks enough time to get trained enough to complete Austria Ironman?

@heatherfell_oly Год назад

It really depends on where you are starting from and what background of fitness and experience in each of the sports you already have. Ideally you would want longer but it could be possible.

@alexandersoltesz8103 Год назад

I work out every day, typically 9-10 sessions + strength training, where the swims are normally paired with strength if there's any, and the bikes with runs. I do it in the fashion where I don't push every workout, I normally use lighter jogging or z1/z2 cycling as recovery sessions as running is my strong leg, and try to push swimming as much as I can since I'm very poor in it (yet). Even though I train every day, I try to not push myself too hard, the key lies in consistency and enjoyment, not ripping myself apart with every session. I'm heading to my first 70.3 this june, and right now my only struggle is keeping consistency regaerding swim sessions, haha.

@gtn Год назад

Hey Alex! That's amazing, you must have brilliant motivation! 💪 Do remember though that rest days aren't just recovery for your body but also for your mind! Don't burn yourself out. Best of luck with the race, let us know how it goes! 🙌

@stephenneal23 Год назад

i'm training for a 70.3 in June and Ironman in November. I do twice-a-days during the week with long sessions on the weekend. Its swim strength MWF and run bike Tue Thur with a long ride Sat and long run Sun. I do this for 21 days straight then take 2 days off and do about half the distance for the remainder of the week at an easy pace and then start again. I built up the number of weeks and don't want to try and push 4 weeks in a row.

@gtn Год назад

Sounds like you've found a really great schedule for you! How long have you been training for the 70.3? 👀

@stephenneal23 Год назад

@@gtn Beginning of November I got back to structured training after taking it easy following the Boulder 70.3 last August which was my first 70.3. I built this schedule on my many mistakes in training last year, and based it on, I believe it was Heather's Pentathlon training, idea of doing 2 to 3 week blocks with a rest week.

@cristiansan Год назад

in my case: monday: run tuesday: swim wed: bike thurs: swim frid: run sat: bike & run sunday: easy swim and rest

@desroin Год назад

I'm probably the only one who gets more muscle soreness from swimming than from running or cycling ^^' I usually do my rest day on Friday, doing 3 swims a week (Monday, Wednesday, Saturday), 4-5 runs and 2 cycling sessions for my upcoming 5150 Kraichgau ^^'

@MrTigerlilly68 Год назад

I like the Trifuel 36 weeks Ironman training program

@gtn Год назад

What is it that you like about the program? 🤔

@MrTigerlilly68 Год назад

@@gtn l really like how detailed it is with specific drills for swim bike and run sessions. It is almost as having a coach telling me how to do each sessions

@leeomurchu1213 Год назад

6 days and double days are a tad excessive for a sprint/oly 🙈

@heatherfell_oly Год назад

Of course feel free to adapt to suit your own goals, we are just sharing an outline guide for you to follow.

@ericb8985 Год назад

Can't really keep up with this video. I think you missed the opportunity to explain balancing the sessions without promoting a stressful volume. I'm pretty sure that a core / strength workout is really important to prevent injuries and from then on you could basically aim to get at least one quality session for every discipline with rest or easy / endurance days in between. If I don't feel like doing two long sessions a week, I'd just recommend alternating between a long run on one week and a long ride on another week. Personally, I really don't feel like committing all my life to just one hobby. Anything more than six sessions per week can be really stressful (impossible with my local indoor pools), but I also don't feel like restricting myself to a shorter distance. I had a decent finish on a 70:3 with around five sessions per week last year, it was my first year in the sport and I only started training in February due to a knee injury. I might crank things up a few months before a race or next year to tackle the long distance, but I really don't think we should treat triathlon as everyone's sole purpose in life.

@heatherfell_oly Год назад

Well done on completing your 70.3 with such few sessions. Some people will struggle to race that distance on that amount of training but we must remember that everyone is different. We are sharing a recommended plan that is a guide for you to take what you need from and then adapt to your own goals and time availability.

@angelag5708 Год назад

I would drown in laundry at 9 sessions a week 😜 even zone 2 work I swear far too much

@indunaross Год назад

No mention of weight training…?

@heatherfell_oly Год назад

Strength and conditioning when done correctly will benefit you. However this is a guide and if you have the time and energy to fit in this around the sessions we have suggested then go for it.

@stefjanssen56 Год назад

But triathlon is life, hence we're always busy with life

@thomaspeoples3065 Год назад

For newbies, this sounds like a sure fire way to a relationship breakdown. Yeah, I’ll be knackered all day Monday, disappear in the evenings every day of the week, then abandon y’all weekend. People can do 4-6hrs per week and do very well at sprint triathlons. This video is perpetuating the myth of longer stuff being better. Hint: it isn’t.

@Richard_Johnson69 Год назад

Not applicable to ANYONE who does 9 to 5 .....this is for people who are not working or say for part timers

@grolbiecki Год назад

It’s all what you prioritize. My 28th season. Work full time raised 3 kids, never missed a kids event. Always worked out early in the AM before anyone was up. You can do it. Join the right group of friends and you will have fun in those early mornings.

@frayi4o Год назад

@@grolbiecki True that, it's all about how hard you want it and what are you willing to sacrifice :) You can always find an excuse though

@gabscar1 Год назад

I disagree, commuting to work is a great opportunity to train. After dropping my kids at school I either cycle or run. I often run 10 km to work with 300 m of climbing (I'm luck to live in Edinburgh). Us amatures have to make the most of what we have.

@jimjamthebananaman1 Год назад

@@gabscar1 try living in the outskirts of Glasgow - it’s hilly 😅

@wilfdarr Год назад

When someone tells you "I don't have time", what they are really saying is "you are not a priority" When you're working out daily, you need 9 hours sleep, that means you've got 15 waking hours to work with: 8.5 you're at work, assume half hour commute by car each way is 1 hour (any more than that and you need to move closer to work!), 1 hour for breakfast and to get the kids out the door, 1 hour to cook dinner, 1 hour to eat and clean up, you've still got 3 hours left! I'm guessing Netflix has more to do with it than any lack of real time!