• Share on:
• WhatsApp
• Deel
• X
• Pin it
• Messenger
• Email
• Share

---

There are different types of triathlon training that you can do to get stronger for the triathlon.

There are different types of triathlon training that you can do to get stronger for the triathlon.

Below are some of the best workouts:

Endurance training : Endurance training is training in which you cover longer distances at a moderate pace. By doing endurance training, you increase your endurance and improve your general fitness. Depending on your level and goals, you can do endurance training on the bike, while running or swimming.

The best endurance training for triathletes:

• Long distance rides by bike: By covering long distances by bike you increase your endurance and improve your cycling fitness. Try to regularly go for a long distance ride at a moderate pace to improve your endurance. Build up the distance and pace gradually to avoid injuries.
• Long Runs: Long runs are a great way to improve your endurance and running fitness. Try to regularly run a long distance at a moderate pace to get your body used to the load and to improve your endurance.
• Long distance swimming: Swimming is a very effective form of endurance training because it has a low impact on your joints. Try swimming long distances regularly to improve your endurance and refine your swimming technique.
• Progressive endurance training: Progressive endurance training is training in which you gradually increase the distance or intensity of the training. Start with a low intensity and gradually build up until you train at a higher intensity at the end. This helps to increase your endurance and get your body used to the load.

Interval training : Interval training is training where you alternate between short periods of high intensity and rest periods. Interval training helps you get faster, increase your lactate threshold and improve your endurance.

The best interval training for triathletes:

• Fartlek training: Fartlek training is a Swedish word that means "playful walking" and is an interval training with irregular intervals. This means that you regularly switch between high and low intensity, for example by speeding up and slowing down during your run.
• Pyramid training: With this interval training you gradually increase and decrease the intensity. Start with a short burst of high intensity exercise, followed by a short rest period. You then perform an effort at a slightly higher intensity with a slightly longer rest period, followed by a longer effort at a high intensity with a longer rest period. Then you gradually reduce the intensity and duration.
• Interval training on the bike: With this training you cycle at high intensity for short periods and then take a short rest period. For example, this could mean sprinting flat out for 30 seconds, followed by 30 seconds of easy pedaling, and repeating this for a certain period of time.
• Swimming interval training: With this training you swim a certain distance at high intensity, followed by a short rest period. For example, this could mean sprinting 100 meters, followed by 30 seconds of rest, and repeating this for a certain period of time.

It's important to remember that interval training is more intense than endurance training and puts more stress on your body. Make sure you take enough rest and recovery time between your interval workouts and don't incorporate them too often into your training schedule. If necessary, seek advice from a professional coach to help you create an effective interval training program.

Strength training : Strength training can help you improve your muscle strength and endurance, allowing you to perform better during the triathlon. Focus on exercises that specifically target the muscles you use during the triathlon, such as the leg muscles, abdominal muscles and arm muscles.

The best strength training exercises for triathletes:

• Squats: Squats are a great exercise to strengthen your glutes, thighs and core muscles. It can also help improve your running and cycling technique.
• Lunges: Lunges are another exercise to strengthen your glutes, thighs and core muscles. It can also help improve your balance and stability.
• Deadlifts: Deadlifts are a great exercise to strengthen your hamstrings, glutes and lower back. It can also help improve your posture and stability while cycling and running.
• Planks: Planks are a great exercise to strengthen your core muscles. This can help improve your balance and stability while swimming, cycling and running.
• Pull-ups: Pull-ups are a great exercise to strengthen your upper body, including your back, arms and shoulders. This can help improve your swimming and cycling technique.

Swimming technique training : Swimming technique training can help you swim more efficiently and waste less energy during the triathlon. Work on your technique and improve your swimming stroke, breathing and turning points.

Combination training : Combination training is training in which you combine multiple sports in one training session. For example swimming and cycling or running and cycling. Combination training helps you get your body used to the transition between different sports and improve your endurance and muscle strength.

It is important to vary your workouts and listen to your body to prevent injuries. A good training structure and sufficient rest and recovery are also important to become stronger for the triathlon.

Tags

triathlon trainingen