Training Triathlon Valencia

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19 July 2017Updated on March 23, 2020

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Table of Contents

You can now download the official test sessions

If you want to prepare this test you can do it through the official trainings of the Valencia Triathlon designed by Sanus Vitae company

Triathlon training

SEGMENTS

SWIMMING

For the training of the swimming it is not necessary to use sessions with a high volume, but to work mainly the technique. It will be advisable to work on this aspect, especially at the beginning. If we can do a better course, or someone who controls us the main mistakes we have. Also go out to swim to the sea to lose the fear. As the competitions approach, start putting series in water to work the strongest rhythms.

TRANSITIONS

Transition sessions usually consist of bike start (1h30-2h) followed by change of fast shoes and running on foot. You have to teach the body to run well despite carrying several kms on the legs pedaling. Also swim and followed, exit the water and take the bike.

CYCLING

One day a week make a longer and less intense roll. The other days work the wheel, the changes and accelerations already drawn in curve.

RACE ON FOOT

In addition to the long race session (shootings) you have to work sessions at higher intensity with increased heart rate (series). But these sessions require 48h recovery, so we must intersperse high intensity workouts with others of low intensity.

GENERAL TIPS

HOW TO STRUCTURE THE SESSIONS?

The ideal is to structure the weekly training so that we know exactly how each scheduled session will be and we will have to vary the loads from one week to the next.

CORRECT DISTRIBUTION OF EVERY SPORT

As a general rule, it is not advisable to spend more than 4 days without practicing a sport. That is to say, do not join the swimming Monday and Tuesday and the bike Wednesday and Thursday and race the weekend.

LEVELS TRAINING AND DISTRIBUTION OF SESSIONS:

Competitive level (ideally 4 running sessions, 3 bike and 3 swim + 1 bike-race transition) + 2 sessions strength
Intermediate level (3 running sessions, 2 bike and 2 swim + 1 bike-race transition) + 1-2 strength sessions
Beginner level (2 running, 2 swim and 1 bike + 1 transition bike-race) + 1 session strength

PHASES OF TRIATHLON PREPARATION

General phase (about 4 weeks, we strengthen the aerobic base)
Specific phase (a few 4-6 weeks, increases the intensity of the sessions and the training becomes more specific for the competition)
Competitive phase (a few 3-4 weeks, increases intensity and decreases the volume especially the last two weeks).

COMPETITIONS