Planning your Training
Planning your Training
Here we’ve put together some information that you can use to compliment your training with UTC or to plan your own training schedule. You might also find some helpful information on the Useful Training Information page of this website.
If you’re serious about improving your times or competing at a high level we recommend that you implement training phases and use the various training calculations to assist you in reaching your goals. Keeping a training and/or food diary can also be a useful process to record how a training session went, note down how a meal or energy source affected your training, or just to keep your motivation up.
Please follow the links below:
Here are a variety of resources that you might find interesting, helpful and hopefully useful. If you’ve seen or read something you think we should share please let the coaching team know.
Below are some useful triathlon websites and books. For technique focused information go to the pages for each of the disciplines.
- British Triathlon Home
- British Triathlon Training Tips
- 220 Triathlon
- The Triathlete's Training Bible by Joe Friel
- The Well-Built Triathlete: Turning Potential Into Performance by Matt Dixon
- Triathlon: Start to Finish: 24 Weeks to an Endurance Triathlon by Paul Huddle and Roch Frey
- Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, Xterra, Ironman and Endurance Racing by Gale Bernhardt
- Ironfit Secrets for Half Iron-Distance Triathlon Success: Time-Efficient Training for Triathlon's Most Popular Distance by Don Fink and Melanie Fink
- Ironfit Triathlon Training for Women: Training Programs and Secrets for Success in All Triathlon Distances by Don Fink and Melanie Fink
- Be Iron fit: Time-Efficient Training Secrets for Ultimate Fitness by Don Fink and Melanie Fink
- Time-Crunched Triathlon by Joe Beer
Swimming is a complex sport and technique focused training is key.
Here are some areas to consider when you’re swimming:
- Body Position
- Body Rotation
Some swimming websites and books:
- Swim Smooth Technique Videos
- Tips from GB Athletes
- Swim Smooth: The Complete Coaching System for Swimmers and Triathletes by Paul Newsome
Cycling isn’t just about looking after you, it’s also about looking after your bike.
Make sure your bike is kept clean and lubricated. If possible, get a bike fit. This will ensure your bike is set up correctly and will help avoid injuries.
- Your toes and knees point forwards
- You pedal as if you are scraping something off the bottom of your shoe
- You are not overstretched (upper body and legs)
Some cycling websites and books:
- Introduction to Bike Mechanics
- Tips from GB Athletes
- Advice and Videos from British Cycling
- The Cyclist's Training Bible by Joe Friel
There is more technique involved in running than we often realise. It’s also the discipline where the most injuries occur so make sure you check out the Complimentary Training page to avoid this.
Pointers for running technique:
- Use your core, keep your upper body straight, don’t slouch
- Lift your knees up in front of you
- Lift your feet up behind you
- Don’t strike the ground with your heel, this will act as a brake
Some running websites:
Warming Up & Cooling Down
Vital for preparing your body for exercise and avoiding injury. Here are some ideas….
- Why Do We Care About a Warm Up and Cool Down
- A Pre-Race Routine For Every Triathlon Distance
- Cool-downs - are they necessary?
- How to Warm-up for Long Course Triathlon
Strength & Conditioning
Core muscles in particular can make a huge difference to your speed in all of the disciplines. If you can fit in some time in the gym it will be well worth it.
- British Triathlon Strength & Conditioning
- Strength Training for Triathletes by Patrick Hagerman
Good flexibility is often rare in triathletes but it will reduce your time out with injury, increase your stroke length in swimming, and improve your posture while cycling. Make time to stretch after training and if you can, go to Pilates.
- 9 Best Stretches to Prevent Injury in Cyclists and Triathletes
- Best Running Stretches For Triathletes
- Triathlon Stretches and Flexibility Exercises
- Back and lower body mobilisation routine
- 10 stretching exercises for swimmers during and after swimming
Sports massage speaks for itself. It may not be the most pleasant experience at the time but during the following training sessions you will definitely feel the benefits. If you’re training for a big event sports massage is worth considering.
When it comes to triathlon ‘diet’ doesn’t always mean weight loss. We’re putting our body through its paces and we need to ensure we’re giving it the nutritional it needs. You’ll also need to decide whether you want to use supplements such as gels before, during and after a race as well as in training. Never use something on race day that you haven’t used in training!
- Racing Weight Cookbook: Lean, Light Recipes for Athletes (Racing Weight Series) by Fitzgerald Matt
Some light bedtime reading…
- Swim, Bike, Run: Our Triathlon Story by Alistair Brownlee
- You Are an Ironman: How Six Weekend Warriors Chased Their Dream of Finishing the World's Toughest Triathlon by Jacques Steinberg
- Operation Ironman: One Man's Four Month Journey from Hospital Bed to Ironman Triathlon by George Mahood
- A Life Without Limits: A World Champion's Journey by Chrissie Wellington