Combined training in triathlon: efficient training for swimming, cycling and running
A successful triathlon depends not only on performance in the individual disciplines, but above all on the smooth transitions between them. The ability to switch quickly and efficiently from one discipline to the next is a crucial factor for success in triathlon. This ability to adapt can be specifically improved through combination training - a training method that is hardly found in any other sport.
In this article, you will learn what interval training is, why it is so important and how you can effectively integrate it into your training plan.
What is interval training?
Combined training refers to the targeted training of two consecutive triathlon disciplines.
In contrast to transition training, where the focus is on the actual transition process, combination training concentrates on the muscular, nervous and energetic adaptation to the new stress requirements.
The training can cover the transition from swimming to cycling as well as from cycling to running. Since the muscular difference between swimming and cycling is relatively large, this transition has less influence on subsequent performance. The transition from cycling to running, however, is far more important, as the muscular and coordination demands are particularly high here. For this reason, the focus of combined training is usually on this area.
Why is interval training so important?
- Efficient adaptation to the change: The body gets used to the direct transition between the different disciplines
- Improving running technique: After an intensive bike ride, it is often difficult to maintain a clean running style
- Mental strength: Combination training not only strengthens the body but also the mind and prepares you perfectly for the competition day
- Optimization of endurance: The combined load promotes muscular and cardiovascular endurance
Example of a combination training session:
60 minutes of cycling at a moderate intensity, followed immediately by 20 minutes of running at an increasing speed.
Repeat this process 2-3 times per session, depending on your level of training. The goal is to reduce muscular fatigue and keep your running style stable.
In addition to interval training, it is also important to create a good foundation for successful preparation for the upcoming season. Here you can find our triathlon training tips for a successful season!
The right equipment for your interval training
In addition to the training itself, the right equipment also plays a crucial role in your success. Ideally, complete your interval training in exactly the same outfit that you will wear on the day of the competition. Our triathlon collection offers you a variety of options to be optimally prepared for the start – be it in a triathlon suit or with tri shorts .
You can find out what else you should consider on your competition day in our checklist for the triathlon competition.
Interval training is an essential part of preparing for a triathlon. It not only helps you to better master the alternating exertion between swimming, cycling and running, but also strengthens your physical and mental endurance.
Especially in preparation for a triathlon, focus on regular training and the right equipment to be optimally prepared for the start. Discover our triathlon collection now and take your training to the next level!
