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The Race in the Triathlon has different "dry racing" characteristics, in the Triathlon races it never runs off, the previous fractions of the Swimming and Cycling, together with the Transitions (T1-T2) predicted, condition the final fraction of the Race ! All these technical / physiological and organizational aspects also affect the technical and athletic approach throughout the preparation for the development of the Corsa fraction. The differences between the "Running Race" (for the Runner) and the "Triathlon Race Race" (for the Triathlete) are different:

  • In the dry race you can set the ideal rhythm (according to the race) already from the first jumps, in the triathlon racing section, the race is conditioned by the fatigue accumulated in the previous stages of the race and above all by the biomechanical and physiological difference of the bicycle fraction ;
  • The racing technique can change dramatically, between racing and racing in triathlon, everything will depend on the athletic and technical preparation that is being tackled, as the body is tired and therefore can not fully exploit the speed and frequency of the supports 'Amplitude of the curve consuming more energy than normal;
  • The rhythm of "dry race" is getting faster than the race as a Triathlon fraction, depending on the degree of preparation, this gap can be more or less marked; The racing pace will also be affected by the length of the race triathlon race expected (IronMan 42km - IronMan 70.3 -21km - Olympic on the 10km etc.)
  • Nervous adaptations (as well as muscular ones) are different between dry racing and triathlon racing, when the transition from cycling to racing must be trained to adapt the nerve response to technical action as soon as possible.

These are just some of the aspects that can affect and differentiate race management in the Triathlon, compared with the dry race. To limit these conditions to the maximum, as always it is advisable to train as much as possible and appropriately during athletic training, by evaluating all these variables.


  • Improve neuromuscular response and efficiency, through specific exercises that put the body in the condition of adapting to the change (nerve and muscle stimuli) from the bike to the run.
  • Improve the technical running of the race, both dry and under difficult conditions and fatigue after the fraction of cycling with specific technical exercises
  • Improve and strengthen our body's ability to exploit and adapt the various energy mechanisms to the transition from the bicycle fraction to the ride


All the aforementioned aspects need to be improved over the months of athletic training, in order to do this, use different means and combinations of training. In principle you can sum up:

  • Greater volume for workouts related to the dry stroke fraction
  • Greater volume for workouts related to the fraction of cycling
  • Combined Triathlon-Specific Workouts

The combination of these training means will improve the race fraction in Triathlon races. Before you see specifically the ideal training methodology to propose these technical sessions, let's analyze the features of the Race!

Race Definition: Race can be defined as a succession of steps where alternating phases of flight are repeated regularly. In this flight and flight alternation, there is a time when, when the foot touches the ground, it develops kinetic energy and potential, which energies reach the minimum yield. At this stage there is accumulating elastic energies that are returned in the next push phase!

Race phases:

  • STEP PHASE , characterized by three moments:
  1. 1.      Bending moment and damping (foot contact on the ground)
  1. 2.     Support moment: linear and horizontal advancement of the basin
  2. 3.      Straightening / Extension Point: It consists of straightening of the limb in support, which produces a pulse that favors the acceleration up to the moment before the foot is removed from the ground

Step / Falcata

Frequency / Width

In order to improve the performance in terms of rhythm of travel and lower energy consumption especially in resistance races, it is advisable during the preparation to include racing technique seats where all the technical aspects of the Race are taken into account. Then by analyzing the technical aspects mentioned above, we can say that the technical exercises must cover:

  • Exercises to improve running posture (correct trim of the head and bust that must be slightly inclined ahead)
  • Exercises to improve your arm's swing (forward and backward) without any unnecessary movements
  • Exercises to improve the support of the feet that must be soft on the ground
  • Exercises to get a profitable boost without dispersing energy

In addition to these exercises that are important to improve some technical aspects of "dry" racing, it's crucial to train the "race in the triathlon" with specific exercises!


Objective: Increase your mileage Race

1 ^ sitting

2nd session

3 ^ session

Race IronMan (42km)

Along the hills 30km

Along 34km

Along 38km

Race IronMan 70.3 (21km)

Along Hills 22km

Medium 15 -16 km

Medium 16-18 km

Olympic (10km)

Long Hill 15km

Short Fast 8 - 10 km

Race 10 - 12 km

Duathlon long (20km)

Along the Hillside 21km

Medium 15 - 16km

Medium 16-17

Duathlon Classico (10km)

Long Hill 15km

Short Fast 8-10km

Race 10km

Duathlon Corto (7km)

Medium Hill 15km

Short Quick 6-8km

Race 8- 10km

Objective: Increase your mileage cycling

1 ^ sitting

2nd session

3 ^ session

Race IronMan (180km)

Hillside 140km

Hillland 160 km

Hillsides 200 km

Race IronMan 70.3 (90km)

90 km Colline Hill

Hillside Hill 110 km

Hill Hill 130 km

Olympic   (40km)

Hillland 60km

Hills 80 km

Hillside 100 km

Duathlon long (80km)

90 km Colline Hill

Hillside 100 km

Hillside Hill 120 km

Duathlon Classico (40km)

Hilly Hill 50km

Hill Hill 70 km

Hillside 90 km

Duathlon Corto (30km)

Hillland 40km

Hillland 60 km

Hill Hill80 km

Objective: Combined specific for neuro-muscular adaptations

1 ^ sitting

2nd session

3 ^ session

Race IronMan (180km)

100km of Cycling

25km Race

50km of Cycling

10 km of Corsa

150km of Cycling

35 km of Corsa

Race IronMan 70.3 (90km)

70km of Cycling

12km Race

3x 25km of Cycling

5km of Corsa

90km of Cycling

16 km of Corsa

Olympic   (40km)

50km of Cycling

5km Race

3x 20km of Cycling

2/3 km of Race

40km of Cycling

8 km of Corsa

Duathlon long (80km)

2 x 35km of Cycling

5 km Race

80 km of cycling

12 km of Corsa

3x 30km of Cycling

8 km of Corsa

Duathlon Classico (40km)

3 x 25km of Cycling

3 km Running

50km of Cycling

6 km of Corsa

3x 20km of Cycling

4 km of Corsa

Duathlon Corto (30km)

40km of Cycling

7 km Running

3x20 km of Cycling

3 km of Corsa

50km of Cycling

8 km of Corsa

As you can see the possible combinations of workouts to improve the Race Fraction in the Triathlon are different, you can train by inserting Long and Medium Racing Seats to improve the Race Resistance, Improve   Resistance and Specific Force for the Bike with Horseshoe Seats beyond the distance provided by the race. Additionally, you can improve the passage between Cycling and Racing by adding Seats of Continuous or Fractioned Combined with a mileage that corresponds approximately to 2/3 of the total mileage of the scheduled race! As always every session and every training proposal must be adapted to its technical and physical characteristics!

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