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Training for a Triathlon on a 40+ hour working week

When training for a triathlon with a full time job I would recommend to do 2 swims, 3-4 rides and 2 runs per week. The way to do this is ride to and from work, incorporate lunch time spin classes, do a park run on Saturday morning and another run after work one day per week. The two swims might be two mornings before work or an evening after work and one swim on the weekend.

It is important when training for triathlon to learn to run off the bike. Aim to get up at 6:00am on Saturday morning, on the bike at 6:15am and get in your 15-20kms before park run then do your 5kms hard running and ride home easy.

In the below paragraphs I’m going to go over an example training plan for a sprint distance triathlon, Olympic distance triathlon and half ironman. Once I have completed a full Ironman I will post about how to train for it on a 40+ working week as I never write about anything I don’t believe in or havn’t tested!

Example Training Plan Sprint Distance Triathlon

Monday- Ride to and from work

Tuesday- Spin class and run after work

Wednesday- Core strength, weights and flexibility

Thursday- Ride to work, swim after work then ride home.

Friday- Rest

Saturday- 20km ride and 5km park run

Sunday- Swimming session

(4-5 hour training weeks)

The plan above will get you ready for a 750m swim, 20km ride and 10km run. If you decide to take it one step further and take yourself up to Olympic distance level you will need to do the following:

Example Training Plan Olympic Distance Triathlon

Monday- 20-30km ride

Tuesday- Spin class 45 mins and 30 min run straight after

Wednesday- Core strength and weights

Thursday- 20-30km ride, 2km swim

Friday- Rest

Saturday- 30-40km ride and 5km park run

Sunday- Swim 2km

(6-8 hour training weeks)

It is important to remember to reach optimal performance some people will need more training than others. This is purely a guide to get you ready to take part in a Triathlon as a personal challenge.

For Ironman 70.3 this is where the serious sacrifices start to take place, you say goodbye to drinking, goodbye to your social life and hello to your inner spiritual self, taking on some next level training.

Example Training Plan Ironman 70.3 Triathlon

Monday- 40-50km ride

Tuesday- 1 hour Spin class and 8km run

Wednesday- Core strength and weights

Thursday- 40-50km ride and 2-3km swim

Friday- Rest

Saturday- 70-90km ride and 2-3km swim

Sunday- Long run 10-15kms depending on the training phase

(10-12 hour training weeks)


About the Author Nic Rider is a corporate health and well-being coach with 8 years experience in the health and fitness industry. He is one of the top age group triathletes in Australia practicing what he preaches as he believes in leading by example to help inspire others. Nic has coached 100's of corporate professionals to start exercise, lose weight, build muscle and improve cardiovascular health along with injury rehabilitation. He has coached clients to run marathons and participate in triathlons along with climb mountains in the Himalayas.

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