Runner's & Triathlete's Web Triathlon: Five training phases for triathlon success

Mora offers tips for beginning triathletes

Champaign, IL- A triathlon may intimidate someone contemplating a race for the first time. But, according to John Mora, author of the upcoming edition of Triathlon 101 (Human Kinetics, March, 2009), beginners can simplify triathlon training by breaking it down into phases. "Training in phases, or cycles, has long been considered the best way to condition the body to the rigors of endurance exercise safely and effectively," says Mora. "Each phase has a very specific objective, and the workouts are thoughtfully designed to fulfill that objective."

Mora suggests beginners approach training in five phases:

Initiation phase. Specifically for beginners, the initiation phase allows the body to learn a new activity never or rarely performed before. Depending on the level of experience, this phase could take up to three months. "This phase may try your patience because you'll be learning at least one activity that you've never attempted before," Mora notes. "It is a time for your body to adapt gradually to new activity and to overcome the inevitable discomforts that go with triathlon training."
Base phase. This phase creates a foundation of training with gradual, safe adaptation to a physical activity and consists mainly of long workouts done at a slow pace. According to Mora, the focus of this phase should be on gradual increases of the length of workouts of no more than 10 percent per week, a rule that is especially crucial for running and helps in avoiding common overtraining injuries. This phase can last from three to six months, depending on current conditioning, skills, and the distance being trained for.
Speed and technique phase. This phase increases the pace you can maintain and the efficiency of your exercise. According to Mora, the speed and technique phase is for those who have already run a few races and would like to hone their skills. However, for those running a triathlon for the first time, Mora recommends dismissing any expectations of finishing in a certain time and instead focusing on simply finishing the race.
Race simulation phase. This phase helps boost race-day confidence through completing workouts similar to those done on the day of the event. According to Mora, many first-time triathletes have questions about transitioning from one sport to the other and the transition's effects on the body. Race training improves performance on race day and provides the confidence needed for race day. "Workouts known as bricks combine two sports in a single session and are instrumental to any racing success," Mora explains. "If you complete workouts that simulate what you will be experiencing during a race, the shroud of mystery surrounding your upcoming first triathlon will soon begin to evaporate."
Tapering phase. Tapering involves a period of decreased activity in the days or weeks before an athletic event. According to Mora, tapering allows the body ample time to recover from the previous months of training and refresh the muscles in order to be primed for racing. "Although there is much debate about the 'perfect' tapering schedule, it really depends on how fast your body recovers from training, how long you've been training, and what you are training for," Mora says. "And although there may be some disagreement about how to taper, experts do concur that you need to taper in order to perform your best."
Hailed as a must-read for triathlon rookies, Triathlon 101 covers all the steps necessary for triathlon training. The updated edition also offers new chapters on what to expect on race day, information on off-road triathlons, and information on recovering to compete again. For more information on Triathlon 101 or any triathlon resources, visit www.HumanKinetics.com or call 800-747-4457.

Triathlon 101, 2E by John Mora
Available March 2009 · Paperback · Approx. 240 pp
ISBN 978-07360-7944-0 · $18.95
ABOUT THE AUTHOR
A competing triathlete for 20 years, John Mora is a renowned fitness author and has published over 500 articles in his career. He is a member of USA Triathlon and has participated in almost 200 running, cycling, and swimming events, including marathons, sprint triathlons, and Ironman competitions. Author of the first edition of Triathlon 101, Mora strives in this newly updated version to prepare his readers for their first or next triathlon.
Mora is the running columnist and triathlon feature writer for Windy City Sports as well as the former contributing editor to Triathlete. His articles have been featured in many national magazines, including American Health, Women's Sports & Fitness, and Runner's World.
When not writing or training, Mora enjoys recreational cycling and tennis. He resides in Plainfield, Illinois.
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CONTENTS 
Part I: Getting Ready to Tri
Chapter 1: So You Wanna Tri?
Chapter 2: Planning to Race
Chapter 3: Getting the Right Stuff
 
Part II: Triathlon Training Basics
Chapter 4: Swim Training: The Key Is Technique
Chapter 5: Bike Training: Putting in the Distance
Chapter 6: Run Training: Putting One Foot in Front of the Other 
Chapter 7: Training for All Three
 
Part III: Tri-ing Your Best
Chapter 8: Fueling Up for Triathlon
Chapter 9: Staying Healthy
Chapter 10: Peaking to Race
Chapter 11: Nailing the Big Day
Chapter 12: Tri, Tri Again
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