How to Become a Female Triathlete

How to Become a Female Triathlete

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Triathletes have to be in top shape to complete the swimming, running and biking portions of a triathlon.

Mike Powell/Lifesize/Getty Images

Triathlons -- that intensive combo of running, swimming and biking -- are becoming one of the most popular choices for fitness buffs in search of a major accomplishment. In 2012, more than 1 million people signed up to compete, and 37 percent of them were women, according to USA Triathlon. Clearly, triathlons are no longer the "boys club" they used to be, and they're not just for top athletes, either. Women all over the world are stepping up to compete, but before heading to the starting line, they must make a serious commitment to training for the event.


Set up a training schedule.For most women, training for a triathlon takes around 10 to 12 weeks of preparation, unless you're already in peak physical condition.Even then, however, you need time to focus mostly on competition-specific activities. Plan on working out five to six days per week for anywhere from 10 minutes to 90 minutes, depending on the activity and where you are in the training schedule.


Incorporate biking, running and swimming into the plan, gradually increasing the distances and intensity of each from week to week. Alternate activities and be sure to warm up and cool down for each workout.


Use a variety of runs to train for this aspect of the triathlon, including tempo runs, intervals and distance runs, which are known fitness and endurance boosters. Try running two to four days per week, using your current fitness level as a guide. Start with 15 to 20 minutes of jogging, walking periodically for recovery as necessary.


Increase the distance of your runs and reduce the amount of walking in your walk to run ratio as your progress through the weeks. The goal at the end of the plan is to be able to run 3.1 miles or for about 30 minutes continuously - but remember, this is in addition to the biking and swimming.


Incorporate swimming into your workout schedule if you haven't already. Whether you choose to swim at a pool, lake or even in the ocean, plan on swimming once or twice per week. Beginners should start with 10 to 15 minutes of swimming, or about 300 meters during the first week. Fitter women can begin with 500 to 900 meter swims. Either way, swim at a comfortable yet challenging pace, taking breaks as you need them.


Breathe steadily and avoid swimming flat, which can slow you down. Instead, rotate your body from side to side with each stroke, and keep the kicking to minimum to save your lower body strength. As your training progresses, gradually increase swimming distances, maxing out at 1,400 meters.


Bike two to three times per week, again using the gradual increase in distance and intensity as you move through the training plan. Less fit women should start with 15- to 20-minute rides, while more fit people can bump it up to an hour to start with. Maintain a comfortable pace and don't forget to use your gears, using a low gear for going uphill and high gears for downhill or coasting.


Pair cycling with running, which is known as brick training, partway through your program. Bike for anywhere from 30 minutes to two hours, then do a 15- to 20-minute run immediately after. This type of training will help prepare your legs for the fast switch in activities you'll experience during the competition. At the end of your training, you should be able to bike a distance of around 12 miles.

Things Needed

  • Running shoes
  • Cycling shoes


  • Get a physical evaluation from your physician prior to beginning triathlon training as it requires intensive effort.


  1. Koenraad

    Blog in reader unambiguously

  2. Taburer

    I can not participate now in discussion - there is no free time. I will return - I will necessarily express the opinion on this question.

  3. Mosheh

    You are making a mistake. I can defend my position. Email me at PM, we will discuss.

  4. Waleis

    Excuse me for what I intervene… At me a similar situation. We can examine.

  5. Kasper

    What an amazing topic

  6. Aralabar

    haaaaaa ........ class

  7. Mwaka

    In it something is. Many thanks for an explanation, now I will not commit such error.

Write a message