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Aerobic Triathlon Training Methods


I know what you’re thinking: aerobic exercise = sweatbands and legwarmers. Just because those are my fashion choices doesn’t mean that you have to wear them too. But it just might make you cooler.

Fashion tips aside, Exercise, or more specifically, training sessions are described as either aerobic or anaerobic. The truth is, in most types of sustained triathlon training there is a period of both anaerobic and aerobic training involved. A good example of this in action occurs when you go for a run.

Your anaerobic metabolism provides your body with energy at the beginning and end of your training session. What about that “sweet spot” in the middle that we mentioned in Anaerobic Triathlon Training Methods? This is what is commonly referred to as the “zone”. Your aerobic metabolism supports what happens in this “zone”, or steady state of that same run, ride or swim.

Remember, you can increase both aerobic and anaerobic capacity by using the proper training techniques. For anaerobic training information you can read more at MyTriathlonTrainer

Okay, so on to the important question: “How do I use aerobic triathlon training methods to become faster?”

Aerobic Training

Continuous Training

This type of training is required to build endurance for activities such as long distance running and open water swimming. Exercise is performed with distance in mind and may be done at a slow to moderate pace. The aerobic system is the main energy source for this type of activity. Specific training requirements for endurance training in running and swimming will be discussed in later posts.

Repetition Training

This type of training is a lot like interval training, but unlike interval training, the length of the intervals is longer and usually ranges from 0.5 to 2.0 miles if you are running. Recovery between intervals lasts until the heart rate is under 120 beats per minute, or within 60% of your estimated maximum heart rate. This is also a great way to build mental toughness. The “on-again-off-again” of this training really forces you to push yourself to get into gear just when you were getting comfortable. So be sure to pack plenty of motivation in your fluorescent fannypak on these days.

Interval Sprint Training

This type of training alternates sprinting for 45 to 50 meters and jogging for 55 to 60 meters over the total distance of about 3 miles. This makes for a very difficult training session, but Interval Sprinting will go a long way in helping the triathlete develop aerobic capacity like never before. You can easily adapt this type of training to both swimming and cycling. Rest periods usually involve mild to light exercise. Generally, in swimming you should just rest in the shallows during the relief periods. The duration, intensity, repetitions, length and type of relief intervals are chosen to suit specific exercise performance requirements.

These training methods will add a lot of variation to your triathlon training. Remember, to train smart and stay healthy. For more triathlon training information and tips visit MyTriathlonTrainer on Facebook and Twitter.
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