Triatlon prep + trainning plan for muscle building

[facuzayas]

Hi bees! The last two months I've been doing RECOMP Plan, and it was really a game changer for my psyque and also for my overall fitness.

But now I have 2 objectives that I want to persue:
- do a complete triatlon in june 2026
- build more muscle definition/mass

My plan is to have a trainning plan to mantain those 2 objectives, is it possible? I was thinking about combinning PPL plan or Spartan Plan with my triatlon trainning (like once a week swimming, once cycling, once running)

What do you think?

 

[Laura Rainbow Dragon]

I would recommend training in each discipline at least twice every week. And make sure to do some swim training in open water before the competition.

 

[facuzayas]

I would recommend training in each discipline at least twice every week. And make sure to do some swim training in open water before the competition.

Hi! thanks for answering!

So are you saying that is: 2 times running, 2 times cycling, 2 times swimming?

but If I want to fit with strength trainnin?

 

[Laura Rainbow Dragon]

Yes, exactly! Minimum two runs, two cycles, and two swims per week. Then do your strength training workout afterward. (Or split it up and do one AM workout and one PM, if that fits your schedule better.)

What distance of triathlon are you training for?

 

[facuzayas]

That sounds good! can I do it in the same part of the day? for example: 17:00 running - 18:00 upperbody strength ? or it need to be as separate as posible?
I'll run an olympic triathlon (1.5km swim, 40 km bike, 10 km run) I'm a little affraid hahah

 

[Laura Rainbow Dragon]

That sounds good! can I do it in the same part of the day? for example: 17:00 running - 18:00 upperbody strength ? or it need to be as separate as posible?
I'll run an olympic triathlon (1.5km swim, 40 km bike, 10 km run) I'm a little affraid hahah

You can do the workouts one after the other for sure. An Olympic distance tri is a serious endurance event. So you should definitely be training for that!

The reason for separating the workouts is that, if you do them back-to-back, you'll be tired for the second workout and not able to train as hard at it. Which is fine if your main goal right now is to get ready for the triathlon, and the strength training is to supplement that goal. But if you have specific performance goals for the strength training as well, and you want to optimize your ability to train for them, it is better to separate the workouts.

The bottom line though, is to do what works for you. It's a lot of training! You need to do what fits your schedule.

The only hard and fast rule I would say is that, if you're not already doing this volume of training, ramp up to doing it SLOWLY. Do not attempt to massively increase your workout load overnight. Our bodies can handle a lot of work. But we need to get them ready to do that work. Failing to do so leads to injuries and burnout.

 

[facuzayas]

Thanks for the advices! I'll take them!

 

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