Training for your first triathlon in just 4 weeks

Summer in Australia means it’s triathlon season. For anyone who has said they’d like to complete a triathlon one day, if you act now you’ve still got time to prepare for your race this season!

You might be thinking ‘there’s no way I can prepare in time’. But I assure this is not the case. Even if you haven’t even been running regularly over the holiday season or can’t remember the last time you rode a bike, there’s no need to stress out!  You CAN do it.

I’ve prepared the following tips and a basic training plan that you can use to get ready for your first race, in only 4 weeks. Triathlons come in many different distances, so choose something appropriate for your experience. Common triathlon formats include:

  • Sprint Distance: 500–750m swim, 20km cycle, 3–5km run
  • Olympic Distance: 1500m swim, 40km cycle, 10km run
  • Triathlon 70.3 (Half Ironman): 1900m swim, 90km cycle, 21.1km run
  • Triathlon 140.6 (Ironman): 3900m swim, 180km cycle, 42.2km run

In this post, I’ll be outlining a basic training plan for your first sprint distance event.

Whilst I have a background in training, competing both as a swimmer and a triathlete when I was 16, the last time I raced was 7 years ago. Since then I’ve made very few attempts at serious swimming or cycling. However, with some gentle persuasion and encouragement from senior Osteopath and mentor, Brendan O’Loughlin, I was convinced to give it another go. Unfortunately, the timing of the event left me with just 4 weeks to get ready, so this is what I did to prepare for my first sprint distance triathlon in over 7 years…

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