Three trainings to improve in medium and long distance triathlon

Training for medium and long distance is not only made up of long runs and competition distances. We propose you three workouts to improve your endurance in these distances.

Long shootings with changes of rhythm

Take advantage of trainings Race from 60 to 90 minutes to introduce some changes of rhythm, so that during these changes you bring a rhythm equal to or higher than the race pace in competition and the rest of the time maintain a pace slower than the competition pace.

Practical example:

• 90 race minutes at a smooth pace (that feels comfortable for you), alternating 2 km at race pace with 2 km recovery, repeating the entire block between 2 and 3 times.

Medium and long series

This type of training It will allow you to run at a faster pace than the competitionOver shorter distances and with recovery periods. It's a good option to include it in the main part of your training and finish with a run at your target pace.

Practical example:

• 20 minutes of smooth shooting to heat + 10 x 400 m / 30 seconds recovery at a pace slightly above the target + 3-5 km of continuous running at target pace.

Improving in middle and long distance running is not just about accumulating kilometers, but about introducing different and more specific stimuli.

Transitions

Your muscles need to know how to run after cycling, and this adaptation can also be trained. In addition to doing both segments with lower volume, for example 50 km bike ride + 5 km runYou can also alternate between two types of training: do the entire bike segment and add a few kilometers on foot, or do the reduced bike segment and add the total kilometers on foot.

Practical examples:

• 40 km of cycling at moderate intensity + 20km run at a pace close to the target.
• 120 km by bike on terrain similar to the target + 7km run at a steady pace slower than the target.

Including different types of training in your physical preparation for middle and long distances will prevent you from falling into the psychological monotony and will constantly stimulate your body, so that New stimuli create new adaptations.

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