Triathlon- swim bike run

Olympic distance to Half Ironman (70.3)

Swim- Freestyle. Build distance, don’t stop in lap pools, and focus on building duration. Practice in open water i.e. oceans & lakes. Stretch/ roll out before and after: https://medium.com/@kolby14allen/injury-prevention-84d1695d61af Transition to bike often.

Bike- stationary bike, road bike, bike everywhere you can. Build up rides with a weekly long ride. Work on uphill and downhill. Increase mileage by a few miles up to the race distance. Work on geer shifting. Transition into running after sitting on bike.

Run- run after a weightlift or bike, sign up for 10k’s, half marathons. Refere to my Marathon training page: https://medium.com/@kolby14allen/running-26-2-or-anything-between-362f6519fd32

Transitions- Swim then bike, bike then run, and swim, bike, then run. Build up endurance. I did the same percentage of each leg when training transitions. Ex: Half the swim leg, half the bike, half the run in one workout.

Leg strengthening: see weightlifting: https://medium.com/@kolbz2real/weightlifting-and-calisthenic-workouts-2182b62e46b3

Stretching: see recovery above.

Other helpful tips can be found here: https://medium.com/@kolbz2real/physical-health-alpha-3ad48bf673a5