Logo for Vitruvian Fitness of Wheat Ridge

Tips & Tricks for Triathlon Training

Tom Wigginton • May 2, 2018
Tips & Tricks for Triathlon Training

Tips & Tricks for Triathlon Training

Triathlons are the apex event for athletes looking to test their endurance. The combination of swimming, biking, and running challenges even the most seasoned competitors. However, competing in a triathlon isn’t as far-fetched as it seems, as there are leveled events from sprints to the Ironman. Here are tips and tricks for Triathlon training to ensure your best results regardless of your current fitness level.


Know your event
Triathlons come in multiple lengths: Sprint, Olympic, Half Ironman (70.3), and Ironman (140.6) being the most common. Sprint-length triathlons are great for those looking to dip their toes in the water of endurance competition.


For a sprint triathlon, expect to swim .25 miles, bike 15 miles, and run 3.1 miles. The average completion time for a novice in a sprint triathlon is just under two hours, while more advanced athletes can expect to finish in about 75 minutes. Timing varies depending on fitness level, but this is a great option for those who want to compete in a triathlon without giving up a whole day for the competition.


Olympic-length triathlons include a 1-mile swim, a 24.9-mile bike ride, and a 6.2 mile run. The average completion time for a full-length tri sits at three hours, but, again, performance depends on fitness level. Olympic-length triathlons are great for those athletes looking to really push their boundaries and test their capabilities.


Half Ironman triathlons start with a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run. Double that for the Ironman!


Once you know which event you’re going to participate in, it’s easier to create a training plan.


Split your time wisely

During a triathlon, an athlete will split their time according to their level of expertise and conditioning in each discipline. Your training should mimic that split. Most athletes new to the race format typically excel in one or two of the disciplines and require extra work in the other(s) just to become confident on the day of the event. So, early in your training, focus on skill development. As your confidence in your competence improves, switch the focus to endurance, speed, and transitions.


However, just because you’re splitting your time between those three does not mean those workouts should always be the same. Be sure to vary each workout. For swimming, try some ladder swims or alternate kicking laps with pulling laps. For bicycling, swap flat rides for hills, or aim for certain speeds. For running, alternate between distance runs and sprints to keep your muscles adaptable. As your event day approaches, you will add “bricks” to your training – back to back workouts of 2 disciplines.


Don’t forget about strength training or mobility

Yes, triathlons are all about endurance, but that doesn’t mean you should skip the weight room. In fact, studies show that strength training helps improve every aspect of a person’s triathlon performance. Weight training for explosiveness and muscle strength will help with endurance and speed. Focus on lifting heavy for low reps, about 3-6 per set. Romanian deadliftskettlebell swings, and power cleans will help improve your speed for each event. Moreover, lat pull-downs and TRX workouts will aid in improving your swim time and your posture during cycling. Whatever your triathlon goals may be, adding strength training will help you get there.


Adding some dedicated time for mobility in your training routine is key to preventing injury. Whether you add a foam roller to your program, incorporate yoga, or include dynamic stretching, mobility is an important part of any fitness regimen.


Set a time table

It takes time to get in shape for a triathlon, regardless of your current fitness level. Aim for getting at least three months of triathlon-focused training in to prepare you for the event. However, being short on time isn’t necessarily a disqualifier. Just know that the week before your triathlon, your workouts need to be light and easy to prevent injury and create more energy stores for the race.


Whether you’re new to triathlons or not, at Vitruvian Fitness our goal is to help all our clients reach their goals. Our Functional Movement Screen™ will help you identify specific areas for improvement when it comes to your athletic performance. We customize our programs to fit your needs, whether that’s committing to a healthy lifestyle change or preparing for your first triathlon. Contact us today to take the next step in reaching your goals!


Photo courtesy of Pixabay under Creative Commons Zero License

You might also enjoy these posts . . .

By Tom Wigginton April 4, 2025
Why Busy Families Might Consider Using ChatGPT for Meal Planning
By Tom Wigginton March 28, 2025
Until I read this study, I was firmly in the “walking is activity, not exercise” camp. Before you run me out of town, let me explain and then I’ll eat my hat. The human body is designed to seek efficiency when it comes to living, moving, and grooving. Let’s look at a slightly extreme example. Runners (in grossly simple terms) get faster and go farther because the musculoskeletal system becomes more efficient at moving the legs. The cardiovascular system becomes better at supplying oxygen to the muscles. And the cellular energy systems (remember mitochondria - the powerhouse of the cell?) improve how they produce energy and clear energy byproducts. Cyclists are the same. What may have been hard at the beginning of a training phase becomes easier with focused training. That’s efficiency.
What Are “Non-Scale Victories” and Why Do They Matter?
By Tom Wigginton March 14, 2025
Fitness, health, and wellness are too often confused with weight, but this belief is both troublesome and without merit. The number you see on the scale is just that: a number, without any insight into anything else. Not your happiness, not your health, not your speed, power, or flexibility—you get where we’re going with [...] The post What Are “Non-Scale Victories” and Why Do They Matter? appeared first on Vitruvian Fitness.
By Tom Wigginton March 9, 2025
Why Do We Foam Roll? Foam Rolling is good for you! It's like eating your broccoli for your muscles, connective tissues, and nervous system. It helps you move better and feel better. And when you move and feel better, the hard work of working out yields greater results. And when you get past the initial discomfort and difficulty of rolling various body parts (like IT Bands!), it really does feel good. What follows next are many of the very cool and somewhat nerdy things going on when you foam roll mindfully, thoroughly, with intention, and curiosity. Improving Flexibility and Movement Quality Foam rolling, a widely used form of self-myofascial release (SMR), helps improve mobility by reducing excessive muscle tension and promoting better movement patterns. By applying pressure to the muscles and surrounding connective tissue, foam rolling enhances flexibility and range of motion, making it a valuable tool for both performance and recovery. Foam rolling primarily addresses two common soft tissue restrictions: Adhesions – Areas where muscle and connective tissue become less mobile due to poor hydration, overuse, or microtrauma. Rolling encourages better fluid movement and tissue elasticity. Trigger Points – Small, hyperactive muscle knots where fibers stay contracted, limiting function. Rolling doesn’t physically break up these knots but instead signals the nervous system to relax the area. By improving these tissue qualities, foam rolling enhances movement efficiency and joint function, reducing compensatory patterns that may lead to injury. Enhancing Circulation and Recovery Foam rolling promotes increased blood flow, aiding in oxygen delivery, nutrient transport, and the removal of metabolic waste products from muscle tissue. This effect can support faster recovery, reduce soreness, and maintain tissue health over time. Improving Neuromuscular Activation By stimulating sensory receptors in the muscles and fascia, foam rolling enhances neuromuscular control. This can improve muscle activation and coordination, leading to better performance and more efficient movement patterns. Proprioception and Body Awareness Foam rolling provides sensory feedback that enhances proprioception—the body's ability to sense its position and movement in space. Improved proprioception leads to better balance, stability, and movement accuracy, which are critical for both athletic performance and injury prevention. Foam Rolling as a Warm-Up Tool While foam rolling is often associated with recovery, it also plays a key role in pre-exercise preparation. By improving tissue elasticity, modulating neural tone, and increasing blood flow, foam rolling can help prime muscles for activity. This makes it a valuable addition to dynamic warm-up routines, reducing stiffness and enhancing readiness for training. Preventing Injuries Through Regular Use Using foam rolling regularly allows individuals to identify tight or overactive areas before they develop into movement dysfunctions or injuries. Sensitivity in a specific area often indicates excessive muscle tension or imbalance. Addressing these issues early can prevent them from escalating into chronic problems. Optimizing Strength and Performance By reducing unnecessary tension and improving force transmission efficiency, foam rolling contributes to better movement mechanics and overall performance. When muscles function optimally, athletes can generate more power with less fatigue, improving training quality and long-term results. Supporting Posture and Musculoskeletal Health Many people develop muscle imbalances due to prolonged sitting or repetitive movements. Foam rolling can help alleviate excess tightness in overworked areas, promoting better posture and reducing stress on the joints. This is particularly important for individuals who experience discomfort from prolonged sedentary behavior. The Psychological and Sensory Benefits Beyond the physical benefits, foam rolling can have a relaxing effect by stimulating the parasympathetic nervous system. As muscles release tension, many individuals experience a sense of relief and improved well-being. The combination of proprioceptive input, deep breathing, and movement awareness can make foam rolling a valuable recovery and stress-management tool. Does Foam Rolling Change Tissue Structure? One arguable aspect of foam rolling is that it "breaks up" adhesions in muscle tissue. Some people says it does indeed. Others say that while it does improve tissue mobility, the main effect is neurological rather than structural. Foam rolling influences the nervous system to decrease muscle tension and enhance circulation, creating an environment where connective tissue can gradually adapt and remodel over time. Some also argue that because you're not stretching or lengthening your connective tissues, you shouldn't bother. But stretching isn't the point and we never said that's what we were trying to accomplish. How to Maximize the Benefits of Foam Rolling To get the most out of foam rolling, consider these evidence-based strategies: Move Slowly – Spend at least 30-60 seconds on each muscle group, applying steady pressure. Breathe Deeply – Deep breathing promotes relaxation and allows muscles to release tension more effectively. Pause on Tight Spots – If you find a tender area, hold pressure there for a few seconds until discomfort diminishes. Use Different Angles – Slightly shifting positions can target different layers of tissue and enhance the effect. Integrate Thoughtfully – Foam rolling should be part of a structured training plan, used before workouts for activation and after workouts for recovery. Choosing the Right Foam Rolling Tools A basic foam roller is often sufficient, but more specialized tools—such as massage balls, percussion devices, or resistance bands—can provide targeted relief based on individual needs. The right tool depends on factors like muscle density, sensitivity, and training goals. Conclusion: A Smart Approach to Tissue Care Strength training and athletic performance aren’t just about lifting heavier or moving faster—they’re also about preparing the body for optimal function. Foam rolling is a simple yet effective method to improve mobility, enhance muscle readiness, and promote long-term resilience.  Many individuals report immediate improvements in movement quality and reduced discomfort when foam rolling is used correctly. However, persistent pain despite proper soft tissue work may indicate a more serious underlying issue that requires assessment by a physical therapist or healthcare professional. Key Takeaways Monitor movement quality and address restrictions early. Apply slow, intentional pressure while maintaining controlled breathing. Use foam rolling strategically as part of a comprehensive training program. Combine foam rolling with strength and mobility work for best results. Train smart, recover well, and maximize your potential.
By Tom Wigginton February 28, 2025
For decades, the standard advice for managing sprains, strains, and soft tissue injuries has been the well-known RICE method — Re st, Ice, Compression, and Elev ation . This simple and memorabl e acronym has been widely accepted by athletes, medical professionals, and everyday individuals as the go-to strategy for reducing swelling and pain after an injury. However, recent research suggests that while some components of RICE remain valuable, the emphasis on rest and ice may actually hinder the body’s natural healing process rather than support it. Unless you spend countless hours reading about exercise, rehab, and performance, it might be natural to think that resting an injured body part and applying ice is a great way to recover. After all, conventional wisdom tells us that inflammation is bad, swelling is something to be avoided, and pain relief should come first. But what if we told you that your body’s natural response to injury—mild inflammation—isn’t the enemy, and that immobilization might actually do more harm than good?
By Tom Wigginton February 20, 2025
What having a bunch of friends helping you move has in common with functional training.
Show More
Share by: