Physical preparation for triathlons - the comprehensive guide to performance and injury prevention

Triathlon is a demanding sport that goes beyond combining three disciplines. To improve, avoid injuries, and perform on race day, it is essential to integrate comprehensive physical preparation into your training.

Triathlon combines three disciplines with very different physical demands. Whether you're training to stay injury-free or aiming for a podium finish, you must prepare your body to handle these varied stresses while building a solid foundation for performance.

But be careful, when I talk about physical preparation for triathlon, I don’t mean training specifically for swimming, cycling, or running.

I’m referring to complete functional preparation that improves how you move by focusing on developing motor patterns and intentions that are directly transferable and applicable to daily life activities and the specific demands of triathlon.

Physical preparation plays a key role: it’s your ability to execute specific movements to strengthen muscles, improve endurance, and optimize resistance to repetitive strain. It also directly impacts your performance.

In other words, it’s the foundation of functional movement that allows you to go farther, faster, and safer.

Whether you're preparing for your first triathlon or aiming for an Ironman, here’s how to structure your physical preparation to maximize results and minimize injury risks (this also applies if you're restarting training — click here for my article on resuming triathlon training).

---

1. The Foundations of Balanced Physical Preparation

Good physical preparation relies on three pillars: analysis, correction, and development.

Movement Analysis

Before starting a strengthening program, you need to determine whether you are capable of performing basic functional movements like bending, pulling, lifting, or moving.

And yes, even if it seems obvious… we are often unable to perform a movement correctly without compensation.

Have you ever tried analyzing a simple squat? How low can you go? Are your feet parallel? Is your back straight? Does your pelvis tilt forward, backward, left, or right? Do your heels stay planted on the ground?

There are quite a few points to evaluate, and looking around me, I’ve noticed that many triathletes compensate for a lack of strength here or a lack of mobility there...

This not only limits their potential but, worse, increases their risk of injury.

That’s why it’s important to film yourself to check for any major movement abnormalities (we often don’t notice them, so filming is essential).

💡 Tip: With SupaTriathlete, you complete a battery of tests before starting your physical preparation. This way, you know exactly what you need to prioritize.

Targeted Movement Improvement

Based on your observations (through videos, SupaTriathlete, or a health professional), you can organize your sessions to target specific muscle groups that need work to improve your movements.

Sometimes, you need to correct your movement by using an easier alternative to regain control and improve execution. For example, depending on your issue, you can facilitate squats by elevating your heels with wedges.

After a few sessions, once the movement is performed correctly with wedges, you can remove them and transition to a full movement without external support.

Don’t worry, some problems can be corrected in just 2 or 3 sessions.

General Strength Training

Once you’ve regained the ability to perform a movement correctly AND pain-free, you can move to the development phase.

This phase focuses on strengthening your muscle chains and mobility by performing exercises in repeated sets.

Here are a few examples of exercises to include in your sessions to build power and prevent injuries:

• Leg exercises: squats, lunges, calf raises.
• Upper body exercises: push-ups, pull-ups, dips.
• Core exercises: dynamic planks, side planks, Russian twists.

Example series:

3 sets of:

• 10 squats
• 10 lunges on the left leg
• 10 lunges on the right leg
• 10 calf raises
• Rest for 1 minute

In this example, repeat 10 squats, 10 lunges on each leg, and 10 calf raises three times, with 1 minute of recovery between sets.

Muscle Power for Better Energy Efficiency

A stronger musculature allows you to produce more power with less effort. For example:

• Heavy or moderately loaded squats to improve cycling strength.
• Explosive push-ups and pull-ups to increase speed in swimming movements.

With targeted training, you’ll gain explosiveness, speed, and muscular endurance. By optimizing your strength and coordination, you’ll consume less energy for the same effort.

This translates into a higher average speed across all three disciplines.

Depending on your level and the exercises performed, you can gradually add additional weight using dumbbells, kettlebells, or a barbell.

However, be cautious. Progression is key — you’re not training to become a bodybuilder. While you can add weight, even heavy at times, it’s crucial to maintain total control to perform clean movements while being able to complete your specific sessions correctly (e.g., swimming, cycling, and running).

Personal note: A few years ago, I added CrossFit to my physical preparation routine. The problem is that group settings often push you to lift heavier (at least as much as your neighbor). While you may lift more, it negatively impacts your specific sessions. I don’t discourage CrossFit, but you must set aside your ego and focus on what you need. Unfortunately, this isn’t what most participants seek in CrossFit, as they usually go all-out. Personally, I always want to lift heavier than I should. Solo bodyweight or moderate-load training suits me better.

Mental Impact

Beyond being physically ready, physical preparation also helps strengthen your mind. A prepared body is a reinforced mind. Knowing you’ve built a solid physical foundation allows you to approach training and competitions with confidence. This confidence is crucial, especially during tough moments in training or racing.

---

2. Planning Your Physical Preparation: Structuring Your Weeks

A structured program is essential for progress. But how do you fit strength training into an already busy schedule?

Here are a few rules to optimize your results:

• No physical preparation right before or after an intense session (e.g., VO2max training).
• Increase the number of sessions during the preparation phase (no races), and reduce to one session per week during the competition phase.
• Add strength training at the beginning or end of a specific session. For example, after an easy Z1/Z2 run, add 15 minutes of strength exercises.

Sample weekly plan:

• Monday: Technical swimming (45 min) + 15 minutes of core exercises.
• Tuesday: Cycling with hill work (1 hour).
• Wednesday: 15 minutes of lower-body exercises (squats, lunges, calf raises) + Z2 run (30 min).
• Thursday: Z2 cycling (60 min) + 15 minutes of upper-body exercises (push-ups, dips, planks).
• Friday: Endurance swimming (200m or 400m sets).
• Saturday: Long cycling session with transitions (2 hours + 20 min running).
• Sunday: Long Z2 run (1–1.5 hours) + 15 minutes of stretching and self-massage.

💡 Tip: Adjust the volume and intensity according to your level and goal (sprint triathlon, Half Ironman, Ironman).

---

3. Equipment and Tools to Optimize Physical Preparation

Useful Equipment

• Foam mat for comfort (tile floors aren’t great).
• Resistance bands for stabilizer work.
• TRX for functional strength training.
• Foam roller and massage balls for recovery after sessions.
• Dumbbells / kettlebells / barbell for weighted exercises.
• Swiss ball to introduce instability and enhance core strength.

💡 Tip: No equipment? Don’t worry. Most exercises can be done with bodyweight while still reaping significant benefits. So no excuses, get started!

Technology

Use apps like SupaTriathlete to plan and track your sessions.

Record yourself on your smartphone to monitor improvements in your movements over time.

If your budget allows, consider electrostimulation to target muscles during training or enhance recovery (provided you place the electrodes correctly 😬).

---

4. Common Mistakes to Avoid in Physical Preparation

Ignoring Strength Training

Focusing only on endurance without muscle work can lead to injuries, especially over long distances.

💡 Tip: Add exercises like planks, mountain climbers, and Russian twists to strengthen your core and improve performance.

Skipping Steps

Increasing volume or intensity too quickly is a common mistake. Progression is essential to develop your abilities while respecting your body. Limit weekly volume increases to 10%.

Neglecting Recovery

Rest and recovery are as important as training itself. Ignoring these phases can lead to overtraining or delay progress. Plan active or complete recovery days, and prioritize sleep for muscle regeneration.

Training Without a Clear Plan

Training "by feel" or without structure wastes time and hinders progress. Without planning, you risk neglecting key aspects of balanced training. Create a structured plan or use platforms like SupaTriathlete.

---

Wrapping It Up: Building a Better You

Physical preparation is an indispensable component of triathlon training, enabling you to build strength, prevent injuries, and boost performance. Start with a detailed movement analysis and progress toward functional strengthening and power development.

If you need help building a personalized program, feel free to reach out!

Stay consistent, stay safe, and most importantly — have fun while improving! 💪🏽 🏊 🚴 🏃

To learn everything about triathlete injuries, you can check out our Injury Encyclopedia for Triathletes to Understand, Prevent, and Heal.