The triathlon is an endurance event with swimming, cycling and running. To get the best results, prepare your body before you embark on Virgin Active’s triathlon training programme. We’ve put together some simple routines to add to your workout so you’ll soon see the benefits.

Plus one
If you already swim, run or cycle, just add another triathlon discipline to your regular exercise plan. For example, swim for 20 minutes after a 20 minute run, or vice versa. If you’re new to triathlon disciplines, keep it simple. Do 10 to 15 minutes at your own pace, twice a week. You’ll get there!

Total body workout
A triathlon uses all the body’s muscles and energy systems. So think about adding some resistance to your workout, like body weight lunges for your legs and cable pulls for your back. Don’t forget full body exercises to work much needed core muscles. Try squats, press ups, standing lateral pull downs, medicine ball throws - anything that requires your whole body to move.

for your complete training guide to everything you need until triathlon day.

Top tips to get you started

Running

Long Slow runs

Run at medium pace for 30-40 minutes but no longer than 60 minutes. Keep your heart rate at 50-60% of your maximum. As a guide, your max should be 220 minus your age. Repeat 3 times per week.

Strength work

Warm-up with 10 minutes dynamic stretching then jog for 10 minutes up a hill. Interval sprint up the hill adding 100 metres recovery at the top, before jogging back down again with 100 metres recovery at the bottom. Do this once a week until your time improves by 5 minutes.

 

Cycling

Cycle at least one long ride of 2-3 hours keeping your heart rate around 50-60% of your max. Include as many hills as possible to build strength in your legs.

 

Swimming

Build your swimming stamina gradually. For example:

• A 300m freestyle warm-up swim
• 200m kick with float
• 10 x 100m freestyle with 20 second rest between each 100m
• 10 x 50m sprint with 30 second rest between each 50m
• Don’t forget to take 60 seconds rest between each main set.

Swim as often as possible, 20 minutes is better than nothing. Aim to improve your confidence, technique and efficiency in the water.

 

Finally

Remember, the idea behind base training is to build a good fitness foundation so you’re ready to cope with our Virgin Active programme. We will help you prepare every step of the way, right up to the big day. Check out our 20 week, 16 week and 12 week training programmes for a successful triathlon. Happy training!

 

Personal Trainer Profiles

Ian Rushbury, Virgin Active
Ian has trained over 300 clients to achieve their goals - everything from weight loss to competition events, using a range of training systems. His main approach is functional movement training and fun exercise, using whole body exercises relating to individual lifestyle. For the past 18 months, Ian has been studying for a Diploma in Functional Performance alongside his training for the Virgin London Marathon.

 

 

Jez Robinson, Virgin Active
Jez has coached swimming and triathlon using his knowledge as an experienced triathlete. He has competed in triathlons for more than sixteen years in over 130 events, from Sprint to Ironman. Through his experience as a Personal Trainer, he has gained substantial knowledge and understanding of different training techniques. He has trained many athletes from novice to age group qualifiers with considerable success.