Session #7 Training For Your First Triathlon

The Amateur Triathlete Dad

Welcome back to the Amateur Triathlete Dad podcast! In this episode, we dive into the challenges and learnings from preparing for my first triathlon while balancing family life and facing training hurdles. I share my firsthand experiences, from neglecting crucial brick sessions to the importance of understanding heart rate zones. Discover the key role of interval training across disciplines and why sleep and nutrition are the foundation of any athlete's success. Whether you're planning your first race or looking for tips, join me as I reflect on the tumultuous yet rewarding journey of completing my first triathlon.

Information on the intervals discussed -

Swim Interval Session (1,800m)

Goal: Improve swim speed and endurance with race-pace efforts.

Warm-up (400m)

• 200m easy freestyle
• 100m kickboard (no arms)
• 100m pull buoy (arms only)

Main Set (1,000m)

• 4 x 100m @ race pace (15-20 sec rest)
• 4 x 50m @ fast pace (10-15 sec rest)
• 200m steady (moderate effort, controlled breathing)

Cool-down (400m)

• 200m easy freestyle
• 100m backstroke
• 100m slow breaststroke

Bike Interval Session (40-50km total)

Goal: Improve power output and speed with race-simulation efforts.

Warm-up (15 min)

• 5 min easy spin
• 5 min progressive increase in effort
• 5 min cadence drills (100+ RPM for 30 sec, then recover for 30 sec)

Main Set (30-40 min)

• 5 x 4 min hard effort (just above race pace) @ 85-90% FTP (2 min easy spin recovery)
• 5 x 1 min all-out effort @ 95-100% FTP (1 min recovery)

Cool-down (10-15 min)

• Easy spin, gradually reducing cadence and effort

Optional: If training indoors, use a smart trainer with power zones for precise efforts.

Run Interval Session (10km total)

Goal: Develop race pace and running efficiency off the bike.

Warm-up (2km)

• 1km easy jog
• 3 x 200m strides (accelerating to race pace, then slow down)
• Dynamic drills (high knees, butt kicks, leg swings)

Main Set (6km)

• 3 x 1km @ race pace (1 min recovery)
• 3 x 500m @ faster than race pace (45 sec recovery)

Cool-down (2km)

• 1km slow jog
• Stretching & mobility work

Don't forget to add some strength training in the gym. if you have time.

These are key for -

1. Injury Prevention

Triathlon training involves repetitive motions (swimming, cycling, and running), which can lead to muscle imbalances and overuse injuries. Strength training helps correct these weaknesses, reducing injury risk.

2. Increased Power & Speed

• Stronger legs = more power on the bike and run
  
• Stronger core = better swim posture and stability on the bike
  
• Stronger upper body = more efficient swimming strokes
  

3. Improved Endurance & Fatigue Resistance

Lifting weights increases muscular endurance, meaning you fatigue slower during races. It also strengthens tendons and ligaments, helping you maintain form deep into long events.

4. Better Running Efficiency

Strength training helps develop a more economical stride, meaning you use less energy per step—a huge advantage in a triathlon, especially off the bike.

5. Stronger Core for Better Stability

A strong core improves balance, posture, and power transfer, making you more efficient in all three disciplines.