• LAUNCH YOUR DREAM
  • BE A MOTIVATIONAL SPEAKER
  • STARTING OVER MIDLIFE
  • HAPPINESS THROUGH ACTIVISM
  • TRAVEL THE WORLD
  • GET HEALTHY & FIT
  • BUILD SELF-CONFIDENCE
  • BRAVE LIVING
  • WRITE WITH US

8WomenDream

Dream Big Stories

  • HOME
  • ABOUT
  • CONNECT
You Are Here Home » GET HEALTHY & FIT » Mix up Your Triathlon Training Workout Plan and Love It

in GET HEALTHY & FIT

Mix up Your Triathlon Training Workout Plan and Love It

Last updated on January 22nd, 2019 at 01:58 pm

 

Mix up Your Triathlon Training Workout Plan and Love It - Triathlete quoteSo, your big dream is to become a female triathlete after the age of 40 or 50 or 60? Just so we’re clear, a triathlon is a multi-phase event requiring the finish of three uninterrupted and consecutive endurance regimens, such as swimming, bicycling and running.

To accommodate different athletic fitness levels, there are varying distances for sprint triathlon races whereas half, and full distance triathlon races are set to a specific standard.

Right?

In the beginning, you will test the waters (no pun intended) with sprint triathlons. You’ll want to come up with a weekly training schedule in anticipation of your first race.

Not sure where to begin?

Well, most budding triathletes set up a training schedule that looks something like this:

√ Monday – rest
√ Tuesday – bicycle and run
√ Wednesday – swim, and sprint
√ Thursday – bicycle and run
√ Friday – swim, and sprint
√ Saturday – bicycle farther and run farther
√ Sunday – swim twice as much

Do you see a pattern?

Besides being routine and boring, after a while, your body will adapt itself to this schedule. Trust me; you want to avoid your body adjusting to your triathlete training schedule and you being bored.

You’ll want to mix up your workout schedule with some cross-training to maximize your weekly workout. Yes, do something else on your Saturday or Sunday training.

If I’d opt for one, I’d reduce swimming. I can make up time on my running and cycling abilities.

Adaptation occurs when you repeat a motion.

There are a couple of reasons why changing up your triathlon workout routine helps:

1. Repetition of any exercise can have adverse effects on your body over time, primarily if you are focusing on one muscle group, and

2. Cross-training helps maintain your energy levels and enthusiasm for being a triathlete.

You probably already know that the same workout, even on different days, lets your body adapt to the stresses of triathlete training.

Mixing up types of exercises on different days allows muscles to recover and in the long term improves muscle endurance and strength. Every time you have an active workout your muscles repair and grow larger. Most of this happens within the first 24 hours.

Variety is the spice of life.

When you vary the type of training workout routines, your muscles get a break, and you avoid progress plateaus. Besides, your body is designed to move in different ways.

3 Ways to Mix up Your Triathlon Workout Routine

1. Make each workout a different intensity level.

You can sprint on one running day; distance run to the next. This helps you kick up your endurance levels. Running the same distance or for the same length of time won’t get you where you need to be by race day.

2. Join a group fitness class.

I recommend choosing a CrossFit fitness class. CrossFit focuses on total-body strength which includes weightlifting and will help you run more efficiently. My other group fitness class recommendation would be a treadmill class.

3. Play an outdoor sport such as basketball, soccer, surfing, water-skiing, or handball.

To improve your muscular endurance, make sure that when you participate in an outdoor sport, you work at it until you can’t perform it anymore. You push yourself to exhaustion.

Remember not to work out the same muscle group two days in a row. Be sure to keep with an alternating-day training schedule. Also, note that rest is as important as your other endurance exercises for your triathlete muscle development.

Heather Montgomery

8WD is excited to be apart of the Organifi Tribe, and we can now offer you 15% off ALL of their products on www.OrganiFiShop.com. An 8WD favorite is their Sunrise to Sunset bundle, as it includes 3 of their best sellers! Use the 8WD code: CATHERINE15 to get 15% off your order! Enjoy!

Related Stories:

  • Why A Type A Personality And Riding Don't Always Mix
    Why A Type A Personality And Riding Don't Always Mix
  • Sprint Triathlon: Taper Your Training Before Your Dream Race
    Sprint Triathlon: Taper Your Training Before Your Dream Race
  • 8WD-post
    How I Improved My Creative Workout Plan
  • rusty bike collection for triathlon dream
    Triathlon Training Dream Saved by Rusty Bikes
Heather Montgomery
Heather Montgomery

Heather Montgomery is a fitness writer, triathlete, and serial entrepreneur who is devoted to sharing what she has learned about becoming a triathlete after age 40. She uses her Metabolic Training Certification to help other women struggling to get fit in mid-life. She lives and trains in Santa Rosa, California, the new home of the Ironman triathlon. You can find her biking the Sonoma County wine trails.

Note: Articles by Heather may contain affiliate links and will be compensated if you make a purchase after clicking on an affiliate link.

Filed Under: GET HEALTHY & FIT

Some of the posts on 8WD contain affiliate links or links to purchase products or programs from 8WD contributors. This means 8WD or the contributor may make a small commission if you make a purchase. The 8WD affiliate links help offset the cost of hosting this website and the contributor links help support the dreams of the contributor. Please check out the 8WD Legal Page for more details.

Thank you for your continued support!

« 9 Reasons Why It Is Hard To Dream Big
Finding Happiness Through Loving the Now »

Check it out

  • LAUNCH YOUR DREAM
  • BE A MOTIVATIONAL SPEAKER
  • STARTING OVER MIDLIFE
  • HAPPINESS THROUGH ACTIVISM
  • TRAVEL THE WORLD
  • GET HEALTHY & FIT
  • BUILD SELF-CONFIDENCE
  • BRAVE LIVING
  • WRITE WITH US


The 8WomenDream Dream Tote Bag

About the 8WomenDream Tote Bag
US – 10oz Cotton
Dimensions (External Dimensions)
• Height – 18″ (45.72cm or 457.2mm)
• Width – 15″ (38.1cm or 381mm)
Handle Dimensions (Internal Dimensions)
• Length – 29″ (73.7cm or 736.6mm)

Recent Dream Stories

  • 8 Solstice Traditions for Focusing on Your Big Dream this Year
  • Winter Solstice: What Will You Do With 1 Minute More?
  • Why Halloween Costumes Can Help Discover Your Big Dream
  • How the Equinox Can be a Catalyst for Change
  • 5 Strategies to Live Your Wildest Dreams
  • Starting Over as a Single Mom Wasn’t My Big Dream
  • Warning: Big Dream to Be a Motivational Speaker Won’t Always Obey Your Plans
  • Dance to Relieve Stress to Focus on Your Big Dream

Inspiration

More About 8WD

WE BELIEVE EVERYONE HAS THE POWER TO ACHIEVE BIG DREAMS.
 
IT IS OUR SINCEREST WISH THROUGH THE SHARING OF PERSONAL STORIES ABOUT WHAT IT’S LIKE TO TRY TO ACHIEVE A BIG DREAM THAT WE WILL INSPIRE YOU GO AFTER A BIG DREAM TOO.
 
YOU CAN FIND OUT MORE ABOUT 8WOMENDREAM, HERE.

8 WOMEN DREAM | COPYRIGHT All RIGHTS RESERVED © 2025 · LEGAL

Welcome to 8WomenDream Where Big Dreams Are Shared
The 8WomenDream website uses cookies to improve your experience. We'll assume you're OK with this, but you can opt-out if you wish. ACCEPT REJECT READ MORE
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT