Category: Triathlon Training

Articles that are of interest and benefit for people training for triathlons

Friday Fartlek Run: Modified Meb’s Marathon Session #1

Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a Marathon PB of 2:08:37 and was the silver medalist at the 2004 Athens Men’s Olympic Marathon. He was also the winner of the 2009 New York City Marathon and the 2014 Boston Marathon. This workout targets slightly faster than race pace to your body is exposed to and can develop. Although this session targets marathon events specifically, it is also of benefit for runners and triathletes preparing for events from half marathon distance and above.

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Sunday Smart-Trainer Session: Mathew Riccatello’s Threshold B

This is a smarttrainer session that is great for developing your threshold power or intensity.  It is perfect for triathletes (Olympic & Ironman 70.3 distance primarily), road cyclists, and mountain bikers alike.

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Saturday Swim Session: Ironman 70.3 Swim Success – Week 3

The opening leg of an Ironman 70.3 is an important part of the event. If you swim well you can set yourself up for a good bike and run. Being able to swim efficiently and smoothly will enable you to stay fresh and get onto the bike in a good position. This series of workouts will set you up for success.

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Friday Fartlek Run: Garmin Recommended Tempo Run #5

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Duathlon Fast Track: 8 Weeks to Peak Fitness

Thursday Training Plan: Duathlon Fast Track: 8 Weeks to Peak Fitness

🏃‍♀️🚴‍♀️🏃‍♀️ Duathlon Fast Track: 8 Weeks to Peak Fitness 🏃‍♂️🚴‍♂️🏃‍♂️
Ready to take your duathlon performance to the next level? Whether you’re aiming for a personal best or stepping up to a new challenge, this 8-week structured training plan will build your endurance, speed, and race-day confidence.

View More Thursday Training Plan: Duathlon Fast Track: 8 Weeks to Peak Fitness

Monday’s Brick: Chris Foster’s Brick 6

Brick sessions are a great training session to help develop the your anaerobic capacity system on the bike to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout develops your bike VO2 max capability, combined with a tempo level run and it is perfect to build your fitness for sprint and Olympic Distance Triathlons.

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Sunday Smart-Trainer Session: Half Ladder Variation

This is a great indoor cycling workout for developing your ability to tolerate high-intensity cycling, such as establishing a breakaway in a cycle race or mountain bike race, or maybe surviving when someone else attacks. This session is a great for all cyclists and triathlete who have limited time to train.

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Saturday Swim Session: Swim Speed Improver – Session 07

This session sees a focus on VO2 max intensity over sets of 25m to develop your maximum sprint capacity. This workout is of benefit to all swimmers (including triathletes and open water swimmers – especially short course triathletes).

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Friday Fartlek Run: Gareth’s Reverse Tempo Run D

Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.

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Monday’s Brick: Gale Bernhardt’s Duathlon Brick

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout is perfect to build your off season fitness for a triathlon or for a targeted build up towards a 10/40/5 Duathlon.

View More Monday’s Brick: Gale Bernhardt’s Duathlon Brick