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Chargement…
Chargement…
Winter base, spring ramp-up, summer target races, autumn break. Here's the classic seasonal cycle of an amateur triathlete, applicable from Sprint to Ironman.
Triathlon is a seasonal sport. Races cluster between April and October, and open water is only viable from May to September in most French regions. Trying to peak year-round makes no sense — the body and the weather impose cyclicity.
Structuring 12 months allows you to arrive fresh at your target races, progress long-term, and avoid the injuries that hit athletes who stay full gas all year. This is what periodization is.
A classic triathlon season splits into 4 major phases. Each has a different goal.
The goal is to build base. Lots of zone 2 volume, little intensity. Strength training 2 times/week. Bike on the trainer or road if weather allows. Regular pool swimming (3 times/week if possible). Run: long easy + 1 light quality session.
Switch to quality sessions: threshold, VO2max, intervals. Session durations grow. First open-water sessions as soon as the water permits (mid-May). First bike-run bricks. First prep races (10k, half, cycling races in May).
Target races arrive. High volume maintained, intensity targeted on the race specificity. Taper 1 to 2 weeks before the key event. 3-5 day break after each major race. Period when the TriMates community is most active (long days, ideal weather).
Mental and physical break of 2-4 weeks minimum. Fun sport only (hiking, team sports, autumn skiing). Review of the past season. Without this phase, the athlete restarts tired the following year and stagnates over 3-5 years.
Markers for an amateur triathlete aiming at a target race between June and September. Adapt based on your format and race date.
Classic mistake: targeting 4 major races in the season. No amateur can peak 4 times — physiology, work life, health.
TriMates is useful in all phases. Winter prep: find partners for long road bike rides. Spring: schedule your bricks with other local triathletes. Competition: organize carpool to races, share session tips. Transition: join fun sessions in hike/trail/SUP.
Key advantage: the community runs 365 days a year, with no club break in July-August. You can structure your season without depending on a coach's calendar.
Find partners for each phase — from winter base to summer target races.