Off-Road Triathlon: Training

Series Summary

A triathlon is a sporting event consisting of three events: swimming, running and cycling. Triathlons thus focus on endurance and versatility, which makes training for triathlons a complicated process. There are various theories about training, whether triathlon training is any different from training for cycling, swimming, or running individually. One unique part of the triathlon, however, are the transitions from one event to the next, which can require their own practice. In this free Iron Man video series, Triathlete, Dave Campbell, explains how to efficiently train for an off-road triathlon. Campbell begins explaining what a good triathlon training program entails. He reveals several drills and exercises for improving endurance and enhancing strength. Stretching, swimming, bike riding and running are all intense strength and conditioning workouts. Allow this expert to explain how to build muscle in the upper body, lower body and other areas of the body in order to properly prepare for this intense physical competition. Watch these videos and learn to train effectively for an off-road triathlon today.

Video Transcript

"Hi, I'm Dave Campbell, I've been competing in endurance sports for thirty years and triathlon for ten of those years and we are going to talk today about the off-road triathlon, how to do one, how to participate, how to train. The most basic thing to remember is you are an endurance athlete, you are a triathlete and so you need to train like a swimmer, like a cyclist, and like a runner but not at the same volume. You can't compare yourself to the local guy from the running club who is training for the marathon, mileage-wise he is going to be doing a lot more miles then you are. So make what you do count. Make it quality training, where ever you can make it specific to the demands of an off-road triathlon do so. Run as much as you can on trails. The soft surfaces will be more forgiving to your joints and additionally you'll get those additional challenges, like additional climbing and descending demands and the stabilizing that your core needs to do and all those different things that a trail runs require that road running does not. Same with a mountain bike, do as many mountain-specific workouts as you can. But most triathletes are full time employees, they have families so you are not going to be doing the volume that cyclist and runners and single sport athletes do. But you can take bits of those activities and incorporate them in. Don't think of yourself as just a triathlete but try to take the best parts of the training aspects of each of the three sports and apply them to what you do. And use your local resources. If you can do local mountain bike races, do them. You are going to develop better handling skills, you are going to be challenged from those riders, and if you can do an open water swim in your area or trail runs all those things will help you. And sometimes you can use those as fitness tests, you can use them as speed work, and you can make them specific to what you are doing. Bring your running shoes to that mountain bike race and once the race is over, go to your car, change into the shoes and do a quick twenty, thirty minute run right after the race. And make it a Brick workout. So use what's available to you but make what you do count and emphasis quality over quantity. Now we'll talk a little bit more about structuring your year round training program for the off-road triathlon."