Tips to improve endurance for a long distance triathlon

A new challenge, many kilometers, many hours of training and several fundamental points that will make you achieve it.

If you have in mind face a long distance triathlon (3,8 km swimming, 180 km cycling and 42 km running), the fundamental pillar will be your Preseason.

During the first few months of the season you must train higher volumes to low or medium intensities.

This way you can ensure a good aerobic base for the rest of the season. This does not mean that from the first week you must add high volumes, but you must start with a training adapted to your level and gradually increase.

Long distance is not built by always doing more, but by first creating a solid and sustainable aerobic base.

What is the aerobic resistance?

Two or three sessions of each discipline per week to start

For guidance, you can take the following weekly references, distributed in two or three sessions of each discipline to start: 4 km swimming, 120 km cycling and 20 km running.

Each week, the volume of each discipline gradually increases, according to your availability and the instructions of your coach.

Do not forget the work of force

El strength work plays an essential role both in the rest of the physical abilities, mainly endurance and speed, as well as in the injury prevention.

Therefore, you must include it from the preseason, with a goal of general physical conditioning.

This work should focus on large muscle groups, performing 2 or 3 sets of 12 to 15 repetitions, without reaching muscle failure at the end of each series.

As the season progresses, strength training sessions should focus on working the main muscle groups involved in all three sports, with more specific exercises such as functional career work and swimming simulation with resistance bands.

Keep between 2 and 3 weekly sessions of strength training throughout the seasonand ensure that one of them is primarily focused on the work of core.

Do not obsess about doing the distance of the test in training

Don't obsess over training and competing in the total distances of each segment that represents your goal. This type of training generates a great physical and mental fatiguewhich involves many hours, and even days, of recovery.

Combined training sessions in two of the three disciplines, over shorter distances, can provide you with a good aerobic workout for your target test and less wear and tear.

For example, you can make a route in 80 km bike and as soon as it's over, go for a run 10 km at a half marathon pace.

Use the rhythm changes to increase your aerobic endurance

The rhythm changes or fartlek they are a good resource to work aerobic resistance without the need for excessive volumes.

For example, you can do 15km run alternating every two kilometers between your comfortable pace and your average pace, or 2.000 meters of swimming alternating rhythms every 100 or 200 meters.

Get your body used to hydration and nutrition

La hydration and nutrition They won't magically increase your endurance, but they will allow you to finish your test and even your long training sessions.

It is very important that You are accustomed to the body to ingest liquid and solid during workouts to avoid any surprises on test day. Generally speaking, it's recommended to take between 0,6 and 1 gram of carbohydrates per kilogram of weight and per hour of exerciseas well as a couple of drinks each 15-20 minutesalternating water and isotonic drink.

Remember that the recommendations are general. Leave nothing to chance. Prepare for the day of the test and get your body and mind used to the goal you've set for yourself. And, whenever possible, seek the guidance of a professional to help you prepare.

Laura García Cervantes
PhD in Physical Activity and Sports Sciences
Technical Director Club Trikatlón Tres Cantos
Triathlon and Swimming Senior Trainer
Paratriathlon Specialist Trainer