Here's How You Can Benefit from Training like a Triathlete

Several times a month, I receive emails from people interested in competing in triathlon events, which consist of swimming, biking and running. Usually, they are from athletes seeking to do the Ironman Triathlon, but some are from folks who are trying to find a great way to break up the monotony of just running or swimming in order to get fit and lose weight.

Consider the triathlon as the ultimate cross-training routine. Fewer triathletes get injured every year, compared to those who only run for their cardiovascular exercise. The non-impact exercises of swimming and biking are the reason. However, you do have to be careful on the bike, as accidents on a bike going 15-20 mph can put you out of commission.

I am not a triathlete but have biked, swam or run for more than 15 years.

Below is a sample triathlon workout I made for myself a few years ago when I was training with some Naval Academy triathletes. If you are considering competing in a triathlon one day, you can use this type of training plan and adjust the distances as needed.

For the first month, I recommend the following schedule:

Swim three times a week

Two distance freestyle swims of 2,000 meters (500 meters hypoxic thrown in), plus one interval swim with timed paces and increasing speeds (see below)

• 300-meter choice warmup

• 4 x 50 meters one easy, one pace on 1:15

• 1 x 300 meters at 65% on 6:15

• 2 x 200 meters at 70% on 4:30

• 3 x 100 meters at 75% on 2:15

• 4 x 100 meters at 80% on 2:15

• 1 x 200 meters, pull breathe 3, 5 by 50s

• 3 x 100 meters, take four breaths over the first 50, five during the second 50 (long smooth strokes)

• 100 meters cooldown

Total = 2,400 meters

Run three times a week

Two short runs of six miles, plus one long run of 10 miles (Saturday) after a 20-mile bike ride (triathlon slang BRICK = Bike Run ICK, because they are hard and should be done at great intensity and timed). You want to do the BRICKs in bike-run order to get accustomed to the bike-run  transition. Work on speed from the bike to run as well.

Bike three times a week

Two spin classes (if available) and/or 1-3 long bike rides (20 miles)

Lift weights three times a week

Weight exercises should be specific to swimming and biking. No leg PT is needed (yet) because of the spin classes and bike buildup. Concentrate on arm strength for swimming and lower back strength for long bike rides. The workouts should go in the following order for the first month:

• Lat pulldowns 3x15

• Rowing machine 3x15

• Triceps extensions 2x15

• Triceps pushdowns 2x15

• Biceps curls 3x15

• Reverse flyes 3x15

• Roman chair lower-back extensions 2x15

• Neck exercises (up, down, left, right) 2x15 (do after abs)

Lightweight shoulder workout:

• Lateral raises 10

• Thumbs up lateral raises 10

• Thumbs up/down lateral raises 10

• Front raises 10

• Crossovers 10

• Reverse flyes 10

• Military press 10

PT:

• Wide, regular and triceps push-ups 20, 20, 20

• Abs of choice 250

• Lower-back exercises (swimmers for one minute: right arm, left leg lifts)

• Pull-ups: Pyramid set of pull-ups 1-10-1

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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