The Beginner Training Guide tips to Triathlon Training Phases

Here is a simply summary of how you should approach your training as a beginner and what the different phases of training are.

First of all:
• Determine the distance of the race you want to participate in
• Plan your race season for the year
• Prioritize your races (label A, B, C, with C being low priority)
• Plan a low priority race early in the season
• Establish the amount of time you can allocate to training
• Decide what your goal is, e.g. to finish, to qualify, or to set a personal record
• Plan your training program according to number of races
• Determine Base Phase, Build Phase, Peak Phase, Taper Phase, Race Phase

Let’s assume sprint distance for this example

• Give yourself as many weeks as possible to train for the event
• Incorporate ten hours of training into five or six sessions weekly
• Pick a day off during the week
• Do endurance workouts at the weekend
• Build training slowly (remember the ten percent rule)
• Start with 45 minute ride, 30 minute run, 30 minute swim on separate days
• Incorporate brick workouts fairly early on (more about these later)

Now for the phases of your training.

Mental Phase 

• Focus on your goal
• Think Positive  
• Keep your goal in view

• See yourself finishing the game or winning the game

Base Phase
• Develop a solid aerobic foundation first
• Increase miles incrementally
• Research techniques and work on your weak sport/s

Build Phase
• Integrate different types of work outs
• Maintain endurance and add strength training
• Include tempo, speed and interval training

Peak Phase
• Fine tune race conditions
• Max out training time in all three disciplines
• Maintain integrated work out, volume and intensity

Taper Phase
• Allow body to recover from stresses of training
• Reduce distances but continue short, high intensity workouts
• Practice short bricks and transitions
• Taper for about a week for a sprint triathlon (longer for longer races)

Race Phase
• Approach your race with confidence based on a solid training foundation
• Visualize yourself during the race and at the finish line
• Prepare equipment ahead of time and scope out course before the race
• Arrive early! (Don't be late)