I am new to Triathlons, and wanted to know what I needed for my first one. I have ran a marathon this year and this is the new challenge I set for myself.

Currently I am rocking my Cannondale Optimo 1 as my bike. I have the Apple Watch Ultra 1. My running shoes are the Hoke Mach X2. Besides running half tights and a few other basics like hats and sunglasses I don’t know what else I need to start.

I would love any recommendations for things to train with and wear on race day. I think I need to pick up a wetsuit but I’m not 100% sure , I’ll be picking up goggles for sure haha. Any and all advice and suggestions welcome, as well as brands.

Chicago lifetime in August in case that changes something.

Which smartwatch do you use/would you get if you had to?
I would preferably choose a garmin but am really confused by all the different models and options...
At the moment these models sparked my interest: forerunner 965, fenix 7s/x and epix gen 2

We're going to try out something new for a bit: a daily chat thread for people to share how training is going, ask minor questions, and get to know one another.

Put on your recovery boots, grab your post-workout banana/espresso/breakfast burrito and join us!

Quick update: We're trying out "Contest Mode" for the daily comments, which basically means they will be ordered randomly and not sorted by votes. This is so people coming in later in the day don't get buried at the bottom. Please let us know what you think! We can always revert if it's not working.

### Race Information

* **Name:** Openlakes 70.3

* **Date:** 21 september 2024

* **Location:** Lacs de l'Eau d'Heure, Belgium

* **Website:** https://www.openlakes.eu/en

* **Time:** +- 8:35 (35min out of time)

* ***Splits:** 1,9km swim ; 91km bike ; 21km run

### Goals

| Goal | Description | Completed? |

|------|-------------|------------|

| A | Dont drown | *Yes* |

| B | Swim sub 1h | *Yes* |

| C | Run 2h30 | *No* |

| D | Bike under 4h | *No* |

### Splits

| Discipline| Time |

|------|------|

| 1 | Swim 58m:32

| 2 | Bike 4h:23

| 3 | Run 3h:01

### Introduction

In november 2023 I watched a video series of Average Rob & Arno the kid about their journey to complete an Ironman in 6 months, and it inspired me to create my own challenge. As my endurance condition was not superb, I decided not to go for an Ironman, but for half distance, as it seemed more manageable. After some looking around for possible races, I came across the triathlon openlakes in Belgium, about a 2 hour drive for me. I was hesitating between an olympic distance and a half distance, but as i thought "I have 9 months, olympic will be too easy" (boy was I wrong haha), i decided on the half distance. Together with a friend I started my prep in december 2023.

### Training

As I had "more than enough time", I started slow by going for two runs and one long bike ride per week. The weather was cold so the motivation (and discipline) was not really there to train a lot.

Swim training until event:

Heading into januari I added a swim training to the list, as I had to learn how to crawl. The swim howver was always extremely demotivating. Crawl was hard, I watched a lot of videos on youtube and it got slightly better over time, but not really. This also did not really motivate me to go and train, as every training session was me trying not to be out of breath after 50m. The breaststroke swim was something I could already do, and in May I decided to give up on crawl and train using the breaststroke. In the last month I bought my wetsuit, and tried it out in only 2 open water sessions. My swim training was surely not consistent, but going by my training times I thought i could do 1,9km in under 1h.

Bike:

Cycling was something I sporadically did before, and I would definetly be easier to grow in than swimming. At the start of my 9 month training period I tried to commit to one long ride per week, and as the weather improved, I added one additonal session in the evening after work somewhere on Tuesday-Wednesday-Thursday. The weather was certainly a bummer, as it rained a lot in the winter and spring months, with stopped me from always being consistent, especially with the second session during the workweek. What did help me (funny as it is) was buying a used road bike which was more fancy than my current one, which was in fact a gravel bike. In June I managed to ride 95kms in 3h50mins, which was in line with my goal of riding the 91kms of the 70.3 in under 4 hours. At the end of June however I noticed the elevation meters of the bike parcours, I thought earlier it was 450meters, but after reading it again it stated +-500m per round, so +- 1000 elevation meters in total, which did scare me, as most of my training routes had about 300m. In July I tried to go bike in a more hilly area, and it was about as hard as I expected it to be. I already knew that my 4 hour goal would be ambitious, and I had to do the last bit on pure adrenaline and willpower, as my training was lacking.

Run :

Running was always something I hated doing, as I was just bad at it. So I was afraid of the running part of 21kms, surely after a swim and bike. Suprisingly, my running training went the best of all the 3 disciplines. In december I got myself some good running shoes suited to my foot position, and I tried to go running 3 times per week, with a longer run in the weekends. Most of the weeks however, I would only manage to do 2 runs, but almost never skipping the long run, as that was the thing that I actually liked the most. It felt the most rewarding, as I previously hated and could almost not do 5kms, and now I did 10kms or more every weekend. The running training is the only part where I could say I was satisfied with, as I also really did enjoy it. There was also the least friction with starting the training, as I should just put on some running clothes, my running shoes and I could leave, while on the bike I had to think about the clothing I would wear based on the weather, etc

### Pre-race

I always used gels from Decathlon, as they were cheap, gave 20carbs per gel and easily digestible for me. For the race I had the plan to take a gel when starting on the bike after the swim, and take one every 15-20 minutes, combined with electrolyte/sport water on regular intervals when thirsty. My friend who was participating with me brought his dad to kind of be our 'coach', and he prepared a pasta/chicken mix to eat a couple of hours before the race, and brought us some bananas to eat right before the swim, and maybe during the run or bike. For the run i planned on eating a 20carb gel every 30 minutes, as I never really liked eating during my runs, as it sometimes upset my stomach.

### Race

Swim:

The swim started well, especially as it was a mass start, and I only had two open water sessions with a wetsuit, and the one i was wearing on the day was one I even had never tried on before, as a last minute panick caused me to buy a wetsuit of a different size (in the end the correct one though). Everything went according to plan, until about 1,3kms in I suddenly had a cramp, and I did not seem able to resolve it on my own. I was already scared my race would end here, but one of the lifeguards at the swim jumped in the water, helped me resolve my cramp (big hero moment) and I could continue. I came out of the water in 58 minutes, just about reached my sub 1h goal, and that combined with seeing my friends cheer me on made my eyes water a bit, even still to this day :)

T1:

I had not practiced this before, but in the end it took me like 7 minutes, getting the wetsuit off was suprisingly easy, and I got everything I needed out of my transition box. A small talk with our 'coach' about pacing for the bike and i was off. The only regret i have about the T1 was putting my wetsuit in my transition box, which obviously made everything super wet, but hey we live and we learn

Bike:

The bike started on 25km/hour pace, even a slightly bit faster caused by the adrenaline of race day I guess. Even the first hill of the route was conquered suprisingly easy. After a good 10kms, I noticed somebody standing next to the parcous, shouting for help with a flat tire. As I was the only one around, and thinking about the lifeguard who saved my race, I just had to stop and save someone else's race as well. Sure, it took some minutes of my time, it kinda wrecked my pace, and in the end I might have finished in time if I didnt stop. But I just couldnt leave someone on the road like that. She was really glad I helped her change her tire, so that just made me happy. Afterwards, about 30kms in, the hills really started to hurt, but giving up was just not something I was prepared to do, even if it meant walking the last meters of a hill. When starting for round two, it just felt incredible that I was halfway there, again some water got lost in my eyes :)

Around km 60 I got notified that I was the last cyclist (who was still in the race and inside the cutoff time), but they would not take me out unless I crossed the cutoff, the car would just tail me. KM 60-70 was really hard mentally, as this was the steepest part of the course, and I had to stop two-three times to collect myself because of the cramps in my hamstrings and calves. I even got a piece of chocolate from the police motor behing me, very kind :) I eventually did finish the bike in about 4h23, which is above my goal time of 4 hours, but hones to god I was just happy to have made it lol

T2:

Nothing really special to note, got it done in about 4 minutes

Run:

I knew I needed to run my goal time of 2h30 if I still wanted to finish within the cutoff time of 8 hours total. As I came of the bike totally destroyed, I just knew this would not be possible. For me at this point I just wanted to finish, so I tried not to rush things, taking walk breaks when necessary. I got a lot of support from my friends on this part, I am so grateful to have an amazing friend group who came to cheer us on. Going for my last lap I was notified that I had crossed the cutoff time for starting the last lap, so I would receive a DNF. They said I could still finish the race however, and I got a flashlight from them as it started to become dark outsitde. So in the end, I did finish it, huge props to everyone still being around to cheer me on, as I was literally the last man on the parcours. I got a finishing medal, a finish picture and I just could barely walk lol. But I did finish, and my Garmin said in 3h01mins

### Post-Race & future

The next two days I could barely walk, luckily I have an office job lol. I was not too sure how to feel about the race, as I did not reach the cutoff, but I knew I couldve if I just was more consitent in my training. I was obviously thrilled I did not give up, especially during the bike section, which was really hard mentally, as I had to stop a couple of times. So I was happy with finishin it, but I feel like I am not yet done, as I need to come back and get that official finish time. Great event by the way, I really recommend it. Everyons was so friendly and helpful, really cant thank everyone enough/

I decided to wait some time to write this race report, as I needed some time to let everything settle in. For 2025 I want to do two olympic distances as to get more race experience, and in 2026 I will finish a half ironman in the cutoff time. Maybe in 2027 a full one, who knows. I did really enjoy the experience (apart from the cramps lol), so I want to try again.

If anyone has any questions, or would like for me to add a list of equipment used during training/race, let me know! I also hope for everyone that is doubtful like me, just sign up. And maybe if you are hesitating between two distances, if you know you can keep to a schedule, do the harder one. If you know you are not consistent most of the time, maybe choose the easier one, especially if it is your first triathlon. But most of all have fun, and try to convince a friend to join in too ;)

Made with a new [race report generator](http://sfdavis.com/racereports/) created by u/herumph.

I know that my position is not optimized. I went for a test ride at my local dealer and was wondering if this will be the right frame size (its the last size available).

Hi I want to do a triathlon just for fun. I swim and run a bit anyway but don't really cycle beyond a couple of km to work.

Problem is I really don't want to (can't) afford to spend money. If I sign up for the 'fun Tri' (a little shorter than the sprint) in Melbourne's XU series can I take part on my very bad, very cheap city bike? I also will just be wearing a normal swim suit and throwing on shorts/t-shirt afterwards. Obviously I'm not really bothered about time I just want to finish but I don't even know if I'm allowed to compete with a non-road bike?

It seems I still have a big box of 160 Maurten Hydrogel Drink Mix (18 pieces) and I see a date of January 2025 on the packaging. So I assume they are going to spoiled after January 2025.

I'm not racing at all around this time of the year so what do I with it? For today, I have to do a 3 hour Zone 2 session which I will do on the indoor trainer and mixed 1 bag into my water bottle, but it seems to be a big waste to be using it for training purposes?

What happens if I use it in March 2025 - August 2025, while the lifespan on the box says it's till January 2025?

I have an ankle issue (nerve irritation/peroneal tendon pain) that started when I did some speed workouts in the New Balance Rebel v4 in Sept and Oct. I gave up on the Rebel after 50 miles, but the damage was done and my ankle still hurts.

I was trying to run through it, dropped from 20 mpw to 10 mpw. Kept doing some speedwork but mostly easy. I think if I’d done all easy I’d be in better shape now but it’s too late for that. I’m seeing a doctor on Thursday.

I’ve accepted that I have to take time off from running. I’m starting with 2 weeks then I’ll re-evaluate. My question is, should I just do more swim/bike, or should I add elliptical/arc trainer/something else? Running is by far my weakest discipline and I really don’t want to lose too much fitness. I’m already planning to add another day of weight training. I’m currently in a base building period, considering doing 70.3 Oceanside in the spring.

Any experiences or recommendations for cross training? Encouraging stories much appreciated as well 🥲

tldr: more swim/bike/weights or add elliptical/arc trainer in place of run?

Has anyone tried out Purpose trisuits? How does it compare to Wyn republic? I am trying to decide between those two for my first 70.3 event in Taupo but can't find any trisuits sold where I live so I have to biy online. I got to try on a friend's Large Purpose trisuit and it fits me just fine. I usually wear AUS/NZ 10 or 12. Any recommendations?

Getting a bit nervous about the cold water at Lake Cahuilla that I keep reading about... any ideas on if it will be around the normal 57 degrees? Even with the hot temperatures this week? All recommendations on staying warm during and after are appreciated!

Any recommended bike mount for a Truck?

Hey everyone,

I’ve been noticing that the soles of my sneakers are getting completely worn out in less than two years (see attached photo). I primarily use them for running and walking, but this level of wear seems excessive to me.

Does anyone have tips or advice on how to make sneakers last longer? Should I be looking for specific types of shoes, or is it something I’m doing wrong, like walking style or terrain? Would love to hear your recommendations or solutions that have worked for you!

Thanks in advance for the help!

https://preview.redd.it/aj1y6fjvn44e1.jpg?width=2268&format=pjpg&auto=webp&s=91994c0ee17bbc7a89f7c3da51a7e0c6e2ab0ff0

https://preview.redd.it/8wbnagjvn44e1.jpg?width=2160&format=pjpg&auto=webp&s=c6b26ea179537539f5b67ee0f35a23a33d14ff2a

Context: I am a female triathlete with a few (recent) marathons and endurance (24 hr) rides under my belt, so I’m in good enough shape that I can do a 70.3 without too much training (although I won’t be winning any speed awards haha). I consistently ride >100mpw and run 13-20mpw. However, I have only done one full 70.3 before.

Goal: in 2025 I am signed up for the 70.3 in Victoria in late May and I am also planning on doing the full in Sacramento in mid-October. I am under no illusions that the full will be very very hard. I am definitely daunted by the idea of doing a marathon followed by a century+ ride. So I want to train thoroughly for the full.

So my question is: should I do a 70.3-focus training plan through May, and then transition to a full training plan for the 4.5 months between the 70.3 and the full? Or should I start a super long full training plan in January and treat the May race as a training session?

A possible benefit of focusing on the 70.3 first is that it could allow me to get a little faster. I am a good cyclist but a slow runner, and I would ideally like to make gains in that area before doing the full 140.6. (I am a “just get it done” swimmer, lol. So I will do the work but I’m slow there) But that leaves me only 4.5 months to train up to the full distance, which I worry is too short.

A benefit of doing a 140.6 plan right from the beginning is that I will have plenty of time to build up endurance. I am planning on starting training in January so that gives me 10 months. However, I am a little worried about burn out following a single training plan for too long. Plus I do want to genuinely enjoy/race the 70.3, so I would have to do my own taper, etc.

I’m so thankful for any advice I can get!

Was running mostly but hurt my ankle plus it’s 15° outside lol.. I’m doing a harder strength program so looking to do lighter aerobic training on off days , like cycling, rowing, swimming, or just incline tread. Ideally more zone 2 that goes well with the fatigue from lifting. What do yall do in the winter ?

Hi Will start IM training and i was considering monitoring hrv. My garmin did it but i really didnt like wearing it while sleeping.

Was considering oura as its cheaper than the 20/month whoop.

Any feedback about them ? Did you find it useful or not really at usage ?

Thanks

Ive been running for a long time and now thinking about starting triathlon training. Would this one be a good deal for a first bike?

Brand: Cannondale Model: Synapse Carbon Disc Ultegra Short description: 58cm road bike

Frame size: 58cm

Description: Year model 2015. A well-maintained carbon fiber road bike with disc brakes that has been ridden very little. Otherwise original, but the wheels were replaced a year ago.

Asking price: €1090

Hi r/triathlon Community —

I’m looking for coaching recommendations for middle and long distance triathlons. Would love to hear if anyone has had success with a specific coach that has a similar athletic background and goals.

Warning — Long-winded note below. Spent some time this week thinking about my next set of goals as I kick off this season so I’ve brain-dumped a bit here.

Background:

• 31M.
• Just finished first year of triathlon with 2 70.3 races (race 1 (June) — 4:57, race 2 (September) — 4:45)
• Best bike split was 2:28; averaging ~180W. FTP is ~4.3w/kg (I’m ~55kg, 121lbs). Started cycling last Fall and used TrainerRoad starting in January this year
• Best run split is 1:30, although it was a very flat course.
• Swim is a struggle. Best split was 36mins. Not overly surprising as I started to swim in January and largely learned on my own through YouTube and 2 classes at the local YMCA. I picked up a coach for technique and focusing on that this offseason. Currently swimming repeat 100s @ ~1:35 (yds), which isn’t much faster than my top 50 speed so seemed that technique may be the limiting factor.
• Able to train ~12-16 hours per week. Occasional challenges due to work travel or busy work weeks.

Goals:

• 2025 (AG: 30-34): (A) sub-4:30 70.3; (B) BQ sub-2:55 marathon in Oct/Nov
• 2026-27 (AG: 30-34): (A) Qualify for 70.3 worlds; (B) sub-10:30 140.6

What I’m looking for in a coach:

• (A) Someone who can hold me back from overtraining. I’m my own worst enemy here, I think. I have no issue putting in 15-20 hours per week and if I don’t see progress, I’ll push harder, then get hit by a bus of fatigue or injured (strained hamstring 2x in ‘24…).
• (B) Ability to explain the “science” / data. I’m an avid learner and am constantly researching training methodologies and reading NIH for the latest science-backed approaches. I want to ask questions, challenge, and learn why this vs. that workout/approach.
• (C) No need for frequent contact. If it’s an hour 1x / month during recovery weeks prior to the next block, great. I can hold myself accountable to a plan (if I truly believe in it).

Anyone who made it this far, thank you. Appreciate any and all recommendations. Thanks.

I'm making a Christmas present for my Dad and for it I'm looking for a picture of 2 medals - the Duathlon European Championships 2015 in Alcobendas and the Duathlon World Championships 2016 in Aviles.

He competed in both of these races in his age group but we don't know where his medals are - if anyone happens to have or know where to find a picture of the medals for these races I would be extremely grateful!

We're going to try out something new for a bit: a daily chat thread for people to share how training is going, ask minor questions, and get to know one another.

Put on your recovery boots, grab your post-workout banana/espresso/breakfast burrito and join us!

Quick update: We're trying out "Contest Mode" for the daily comments, which basically means they will be ordered randomly and not sorted by votes. This is so people coming in later in the day don't get buried at the bottom. Please let us know what you think! We can always revert if it's not working.

I’ve searched badly and found lots of old events/races and lots of dead ends. I’m not part of a club and have done a few duathlons- run bike run.

I would like to try combining my activities to an event that is Trail running and mountain biking.

Are there any events in the uk- preferably south west or wales that have all three? Looking for 2025

So I’m just starting out and currently running in asics gel keyano 31, my last shoes were the gel nimbus.

I’m thinking about grabbing a second pair of shoes to rotate between and don’t know what would compliment g my current shoes. I’m 220lbs so cushion is great! But new so I don’t see myself needing carbon plates.

What recommendations do you have?

I am a 19M 5'10 college student who is a beginner interested in competing in an Olympic-length triathlon. I recently asked ChatGPT for a year-long training plan. Here is what it gave me. Do you think this is a good plan? Is there any additional advice you can give me

• Phases:
  • Base (12 weeks)
  • Build (16 weeks)
  • Peak/Race Prep (16 weeks)
  • Taper & Recovery (4 weeks)
• Sessions/Week: 7–10, including 2 strength training days.
• Focus Areas:
  • Swim: Build confidence, endurance, and efficiency.
  • Bike: Improve aerobic base and power output.
  • Run: Gradual volume increases with injury prevention.
  • Phases:
    • Base (12 weeks)
    • Build (16 weeks)
    • Peak/Race Prep (16 weeks)
    • Taper & Recovery (4 weeks)
  • Sessions/Week: 7–10, including 2 strength training days.
  • Focus Areas:
    • Swim: Build confidence, endurance, and efficiency.
    • Bike: Improve aerobic base and power output.
    • Run: Gradual volume increases with injury prevention.
    • Strength Training: Functional exercises targeting triathlon-specific muscles.
  • Strength Training:

Phase 1: Base Training (Weeks 1–12)

Goals:

• Build aerobic endurance and develop foundational swimming technique.
• Focus on improving swim skills while maintaining low-intensity bike and run sessions.
• Incorporate basic strength training to correct imbalances.

Weekly Structure:

|| || |Day|Activity|Description| |Monday|Rest/Recovery|Stretching, yoga, or complete rest.| |Tuesday|Swim|1,200m: 300m warm-up, 8x50m drills (focus on form), 200m cool-down.| |Wednesday|Strength Training|Full-body (see examples below).| |Thursday|Bike|60 min Zone 2 (easy/moderate).| |Friday|Swim|1,000m: 200m warm-up, 6x75m intervals, 200m cool-down.| |Saturday|Long Bike|90 min Zone 2.| |Sunday|Run|45–60 min Zone 2.|

Phase 1 Strength Training:

Perform 2x per week with a focus on functional movements and injury prevention.

• Core Work:
  • Plank with Arm Lift: 3x30 seconds.
  • Dead Bug: 3x12 reps.
• Lower Body:
  • Goblet Squat: 3x12 (focus on range of motion).
  • Romanian Deadlift: 3x10.
• Upper Body:
  • Pull-Ups (or Assisted): 3x8–12.
  • Push-Ups: 3x10–15.
• Mobility: Foam rolling and stretching post-session.

Phase 2: Build Training (Weeks 13–28)

Goals:

• Introduce more intense intervals for swimming, biking, and running.
• Improve swim stamina with technique-focused drills.
• Build muscular endurance through triathlon-specific strength exercises.

Weekly Structure:

|| || |Day|Activity|Description| |Monday|Rest/Recovery|Foam rolling, light stretching.| |Tuesday|Swim|1,800m: 400m warm-up, 8x100m Zone 3, 200m cool-down.| |Wednesday|Bike|75 min Zone 2: Include 4x5-min Zone 3 intervals.| |Thursday|Strength Training|Tri-specific focus (see below).| |Friday|Swim|1,600m: Drills + endurance swim (e.g., 4x400m Zone 2).| |Saturday|Long Bike + Short Run|90-min bike Zone 2 + 20-min run at a steady pace.| |Sunday|Long Run|60–75 min Zone 2.|

Phase 2 Strength Training:

Focus on power and endurance to improve bike and run performance.

• Lower Body Power:
  • Barbell Back Squat: 3x8 at moderate weight.
  • Step-Ups with Dumbbells: 3x10 per leg.
• Upper Body (for swimming):
  • Lat Pulldowns or Pull-Ups: 3x10.
  • Bench Press (or Push-Ups): 3x8–12.
• Core Strength:
  • Weighted Plank Holds: 3x30 seconds.
  • Russian Twists: 3x20 (10 per side).

Science Backing: Strength training increases muscular endurance and force generation, which improves cycling power and running efficiency (source: Rønnestad et al., 2014).

Phase 3: Peak & Race Prep (Weeks 29–44)

Goals:

• Simulate race conditions (swim-to-bike, bike-to-run transitions).
• Maximize threshold and VO₂ max across all three disciplines.
• Fine-tune nutrition and pacing strategies.

Weekly Structure:

|| || |Day|Activity|Description| |Monday|Rest/Recovery|Recovery-focused.| |Tuesday|Swim|2,000m: 6x200m Zone 3, 200m cool-down.| |Wednesday|Bike|90 min: 5x8-min Zone 3/4, 2-min recovery.| |Thursday|Strength Training|Maintenance focus (lighter loads, high reps).| |Friday|Swim|2,000m: Continuous swim at race pace.| |Saturday|Brick (Bike + Run)|90-min bike Zone 3 + 30-min run Zone 2/3.| |Sunday|Long Run|90 min Zone 2–3.|

Taper & Recovery (Weeks 45–48)

Goals:

• Reduce volume by 40–60%, maintain intensity to sharpen fitness.
• Practice race-day transitions and nutrition strategy.

|| || |Day|Activity|Description| |Monday|Rest|Light activity (e.g., stretching).| |Tuesday|Swim|1,500m: Easy pace.| |Wednesday|Bike|60 min: Short intervals (e.g., 3x5-min Zone 3).| |Thursday|Run|45 min: Steady Zone 2.| |Friday|Swim|1,200m: Easy drills and form focus.| |Saturday|Brick|60-min bike + 15-min run (race effort).| |Sunday|Rest|Full recovery.|

Additional Considerations

1. Swim Improvement: Work with a coach or join a masters swim group for feedback on form.
2. Metrics: Track heart rate, power, and perceived effort for all sessions.
3. Nutrition: Test race-day fueling strategies during bricks and long sessions.

By following this plan, you’ll build a strong aerobic base, improve swim technique, and develop strength to excel in your triathlon.

• Phases:
  • Base (12 weeks)
  • Build (16 weeks)
  • Peak/Race Prep (16 weeks)
  • Taper & Recovery (4 weeks)
• Build aerobic endurance and develop foundational swimming technique.
• Focus on improving swim skills while maintaining low-intensity bike and run sessions.
• Incorporate basic strength training to correct imbalances.
• Core Work:
  • Plank with Arm Lift: 3x30 seconds.
  • Dead Bug: 3x12 reps.
• Lower Body:
  • Goblet Squat: 3x12 (focus on range of motion).
  • Romanian Deadlift: 3x10.
• Upper Body:
  • Pull-Ups (or Assisted): 3x8–12.
  • Push-Ups: 3x10–15.
• Mobility: Foam rolling and stretching post-session.
• Introduce more intense intervals for swimming, biking, and running.
• Improve swim stamina with technique-focused drills.
• Build muscular endurance through triathlon-specific strength exercises.
• Lower Body Power:
  • Barbell Back Squat: 3x8 at moderate weight.
  • Step-Ups with Dumbbells: 3x10 per leg.
• Upper Body (for swimming):
  • Lat Pulldowns or Pull-Ups: 3x10.
  • Bench Press (or Push-Ups): 3x8–12.
• Core Strength:
  • Weighted Plank Holds: 3x30 seconds.
  • Russian Twists: 3x20 (10 per side).
• Simulate race conditions (swim-to-bike, bike-to-run transitions).
• Maximize threshold and VO₂ max across all three disciplines.
• Fine-tune nutrition and pacing strategies.
• Reduce volume by 40–60%, maintain intensity to sharpen fitness.
• Practice race-day transitions and nutrition strategy.

1. Swim Improvement: Work with a coach or join a masters swim group for feedback on form.
2. Metrics: Track heart rate, power, and perceived effort for all sessions.
3. Nutrition: Test race-day fueling strategies during bricks and long sessions.

• Sessions/Week: 7–10, including 2 strength training days.
• Focus Areas:
  • Swim: Build confidence, endurance, and efficiency.
  • Bike: Improve aerobic base and power output.
  • Run: Gradual volume increases with injury prevention.
  • Strength Training: Functional exercises targeting triathlon-specific muscles.

Phase 1: Base Training (Weeks 1–12)

Goals:

• Build aerobic endurance and develop foundational swimming technique.
• Focus on improving swim skills while maintaining low-intensity bike and run sessions.
• Incorporate basic strength training to correct imbalances.

Weekly Structure:

|| || |Day|Activity|Description| |Monday|Rest/Recovery|Stretching, yoga, or complete rest.| |Tuesday|Swim|1,200m: 300m warm-up, 8x50m drills (focus on form), 200m cool-down.| |Wednesday|Strength Training|Full-body (see examples below).| |Thursday|Bike|60 min Zone 2 (easy/moderate).| |Friday|Swim|1,000m: 200m warm-up, 6x75m intervals, 200m cool-down.| |Saturday|Long Bike|90 min Zone 2.| |Sunday|Run|45–60 min Zone 2.|

Phase 1 Strength Training:

Perform 2x per week with a focus on functional movements and injury prevention.

• Core Work:
  • Plank with Arm Lift: 3x30 seconds.
  • Dead Bug: 3x12 reps.
• Lower Body:
  • Goblet Squat: 3x12 (focus on range of motion).
  • Romanian Deadlift: 3x10.
• Upper Body:
  • Pull-Ups (or Assisted): 3x8–12.
  • Push-Ups: 3x10–15.
• Mobility: Foam rolling and stretching post-session.

Phase 2: Build Training (Weeks 13–28)

Goals:

• Introduce more intense intervals for swimming, biking, and running.
• Improve swim stamina with technique-focused drills.
• Build muscular endurance through triathlon-specific strength exercises.

Weekly Structure:

|| || |Day|Activity|Description| |Monday|Rest/Recovery|Foam rolling, light stretching.| |Tuesday|Swim|1,800m: 400m warm-up, 8x100m Zone 3, 200m cool-down.| |Wednesday|Bike|75 min Zone 2: Include 4x5-min Zone 3 intervals.| |Thursday|Strength Training|Tri-specific focus (see below).| |Friday|Swim|1,600m: Drills + endurance swim (e.g., 4x400m Zone 2).| |Saturday|Long Bike + Short Run|90-min bike Zone 2 + 20-min run at a steady pace.| |Sunday|Long Run|60–75 min Zone 2.|

Phase 2 Strength Training:

Focus on power and endurance to improve bike and run performance.

• Lower Body Power:
  • Barbell Back Squat: 3x8 at moderate weight.
  • Step-Ups with Dumbbells: 3x10 per leg.
• Upper Body (for swimming):
  • Lat Pulldowns or Pull-Ups: 3x10.
  • Bench Press (or Push-Ups): 3x8–12.
• Core Strength:
  • Weighted Plank Holds: 3x30 seconds.
  • Russian Twists: 3x20 (10 per side).

Science Backing: Strength training increases muscular endurance and force generation, which improves cycling power and running efficiency (source: Rønnestad et al., 2014).

Phase 3: Peak & Race Prep (Weeks 29–44)

Goals:

• Simulate race conditions (swim-to-bike, bike-to-run transitions).
• Maximize threshold and VO₂ max across all three disciplines.
• Fine-tune nutrition and pacing strategies.

Weekly Structure:

|| || |Day|Activity|Description| |Monday|Rest/Recovery|Recovery-focused.| |Tuesday|Swim|2,000m: 6x200m Zone 3, 200m cool-down.| |Wednesday|Bike|90 min: 5x8-min Zone 3/4, 2-min recovery.| |Thursday|Strength Training|Maintenance focus (lighter loads, high reps).| |Friday|Swim|2,000m: Continuous swim at race pace.| |Saturday|Brick (Bike + Run)|90-min bike Zone 3 + 30-min run Zone 2/3.| |Sunday|Long Run|90 min Zone 2–3.|

Taper & Recovery (Weeks 45–48)

Goals:

• Reduce volume by 40–60%, maintain intensity to sharpen fitness.
• Practice race-day transitions and nutrition strategy.

|| || |Day|Activity|Description| |Monday|Rest|Light activity (e.g., stretching).| |Tuesday|Swim|1,500m: Easy pace.| |Wednesday|Bike|60 min: Short intervals (e.g., 3x5-min Zone 3).| |Thursday|Run|45 min: Steady Zone 2.| |Friday|Swim|1,200m: Easy drills and form focus.| |Saturday|Brick|60-min bike + 15-min run (race effort).| |Sunday|Rest|Full recovery.|

Additional Considerations

1. Swim Improvement: Work with a coach or join a masters swim group for feedback on form.
2. Metrics: Track heart rate, power, and perceived effort for all sessions.
3. Nutrition: Test race-day fueling strategies during bricks and long sessions.

By following this plan, you’ll build a strong aerobic base, improve swim technique, and develop strength to excel in your triathlon.

Anyone have an idea if Canyon plans to sell the carbon aero bars that many pros raced in Kona with such as Sam Laidlow and Lionel Sanders?

Their stock aero bars seem like one of the worst on the market, but those custom ones are badass

Hey everyone,

I'm a parent with a toddler and a newborn at home, and it feels like I'm constantly catching whatever bug they bring home from daycare. It's really starting to mess with my training schedule—I'm currently prepping for a 70.3 in June and aiming for 5-7 hours of training a week, but every month I end up sick and it throws me off.

Does anyone have tips on how to stay healthy when you’ve got little germ magnets running around? What about getting back into training after you've been sick? I’m all ears for any advice on supplements, diet adjustments, or just general strategies to fit workouts into this chaotic parenting life.

Thanks for the help!

We're going to try out something new for a bit: a daily chat thread for people to share how training is going, ask minor questions, and get to know one another.

Put on your recovery boots, grab your post-workout banana/espresso/breakfast burrito and join us!

Quick update: We're trying out "Contest Mode" for the daily comments, which basically means they will be ordered randomly and not sorted by votes. This is so people coming in later in the day don't get buried at the bottom. Please let us know what you think! We can always revert if it's not working.

I don’t actually enjoy competing in triathlons (mainly due to the swimming), but really enjoy watching them. Running is my main sport, but I had a random question that just popped into my head.

How do you usually programme to ensure you are hitting the 3 modalities with “quality workouts”, whilst controlling for training load?

I understand you can hammer the easy zone 2 work to death, but people are usually limited to 2 (maybe 3,) harder days per week.

I’m guessing either putting “workout” emphasis on weak points, or using a 14 day rotation compared to the traditional 7 day model?