How To Train For A Mountain Bike Triathlon

When I first started running triathlon back in 2010 I fell in love with the sport. I was in the absolute best shape of my life. Recently, I bought a mountain bike and was fired up to realize I could combine mountain biking with triathlon. Mountain bike triathlons are also known Off-Road Triathlons or Dirt Tris. I put this post together as a resource guide for anyone that wants compete in there first Mountain Bike Triathlon.

So, how do you train for your first mountain bike triathlon? Mountain bike triathlons will require you to be proficient in 3 disciplines: open water swimming, mountain biking & trail running. You must balance out your training with 2-3 workouts per week within each of the 3 sports.

If you decide to sign up for a mountain bike triathlon you’ll want to understand what you are getting yourself into. It’s important to have a detailed training plan to help you perform your best and have an enjoyable race day experience. I’ll dive deeper into each of the 3 disciplines of open water swimming, mountain biking & trail running. I’ve also included a 16 week detailed training program.

The Open Water Swim

The swim is the first leg in triathlon. If you haven’t been in the water for awhile that is OK and you’ll be fine. In this section we’ll discuss the different methods you’ll use to get back into swim shape so you can conquer leg one with style. We recommend using a combination of open water swimming & masters swimming in your training program.

What Is Open Water Swimming?

Open water swimming is swimming in an open body of water like a lake, bay or ocean. Most triathlons are set up in open water locations. The big difference with open water swimming is that you don’t have any lines to see where you are going. You’ll need to develop a swim technique where you lift your head to see the buoy your heading towards during your stroke.

If you don’t master this technique you’ll veer off course and end up swimming way longer than necessary. This can be a little intimidating when you first start swimming in open water. But once you get used to the motion you’ll be able to get sights on that buoy and swim efficiently. Here is a YouTube video you can check out that goes into this skill in more detail.

What Is Masters Swimming?

Masters swimming is a group swim class that takes place at most local pools. Recreation centers, YMCAs, Boys & Girls Clubs & Local Municipal Pools will normally offer a masters class once or twice per day. If you are

In the training program below I recommend taking advantage of the masters swim class for as many swims as possible. Before you dive into a masters class I would recommend swimming at least 1600 meters on your own first. This will insure you have a base level of swim fitness when you show up to your first masters class.

Keep in mind the masters swim class can seem very intimidating. Most people in the class are experienced swimmers that are there to get a great workout. It’s important that you understand the etiquette of group swimming before you jump into a class. I recommend you stop by after a class has completed and speak with the masters coach. Just let him know that you are new to masters and would like to know the rules of the class before jumping in. Here are a few things you’ll need to know about masters…

How to pull to the side properly so others can pass you. What is the etiquette for passing someone else.
What you 100 meter base pace is so that you are in the appropriate lane. Masters lanes are divided by your base pace.
How to use swim buoys, fins and boards during the class and what time you’ll use them.
How to read the workout on the board. This can be confusing so it’s best to have a coach walk you through it.

The Best Combination of Swim Training For A Mountain Bike Triathlon

So in the training program below we will rely on masters swimming and open water swimming to get you ready for the race. A masters coach once told me the swimming 3 times per week is the magic number. If you can get in the water 3 times per week you’ll see fantastic results. I have to say I agree with him because when I committed to doing this my base pace dropped by 15 seconds in about 6 weeks.

Masters swimming is really about building fitness in the water. It’s also a great break from running and biking. You’ll be able to work on your endurance without the high impact.

Open water swimming is a really about getting used to swimming in conditions with limited visibility. You won’t have the lines to guide you and it can flat out be scarier putting your head down in dark murky water. If you wait til race day to do your first open water swim you’ll be in for a big surprise and it could really effect your race. So be sure to find a local lake, pond or open body of water to practice swimming. Always swim with a buddy when doing open water swims!

Mountain Biking

Tips For Mountain Biking In a Triathlon Race Setting

Mountain biking in a race setting creates a few different obstacles. It’s important that you prepare yourself for what could happen on the course before race day.

Here are a few tips:

Ride within your capabilities – Racing is fun and exciting and it’s really easy to get caught up in that excitement and pull out of the gates too fast. Mountain biking presents its own problems if you are overly fatigued. You’ll have technical areas where you really need to focus on what you are doing or you might crash. Don’t burn yourself out too early and always ride at a pace where you can stay focused.
Singletrack sections – Be aware that there are single track sections on most mountain bike trails. You won’t be able to pass anyone safely in these sections. You might also be holding others up in these sections. It’s important to stay calm and race your race.
Wear protective gear – Be sure to wear protective gear to prevent injury. That chances of a wreck on race day are higher than on a training day in my opinion. Be sure to gear up so that if you do take a spill you’ll be protected.

Interval Training, Hills & Spinning

When you are training for a mountain bike triathlon you’ll be riding 3 different styles in order to properly train your body. If you are interested in learning about muscle development from mountain biking check: What muscles does mountain biking build

Interval Training – You can use a trainer or a stationary bike for this type of training. Basically you will go hard on the bike for a set interval and then you will recover for a set interval. The idea is to push your heart rate up so that you are training for speed. Interval training can be done on a trail but just be careful to pick flatter portions of the ride so you don’t go too fast.
Hills or Regular Trail Ride – In the race you’ll be on a trail so its important to get accustomed to that type of riding. If you spend all of your time on the road you won’t encounter any technically difficult trails which you will encounter on race day. It’s important to spend a lot of time on the trails riding so you will be ready for the race.
Spinning – Recovery is just as important as the hard core training sessions you’ll endure. If you don’t allow your body to recover you won’t make any gains. Spinning is a way of allowing your muscles to by riding your bike at a very easy gear. It should feel effortless when you’re spinning and you should move a lot of that lactic acid out or your muscles when you’re done. You can do this with a trainer or a stationary bike. It can be done on your regular bike but just be aware that you’ll need a flat road to get the spin effect.

Mountain biking is an excellent way to burn calories and keep you in shape as well. To learn more about how mountain biking can improve your overall health and fitness check out this article:

How many calories does mountain biking burn?

Trail Running

Trail running vs road running

There is a big difference between trail running and road running. Road running is normally on flat paved streets and sidewalks. Trail running takes place on nature trails, mountains or any other remote natural location.

When you are running a on a trail you must be more aware of the ground before you. You’ll encounter rocks, roots and uneven ground all along the course. It takes an extra level of focus to make sure you don’t role an ankle or trip over something.

The benefits of trail running is that you are in nature. You’ll be in remote places that are beautiful. The downside is that you’ll be a little slower than when you run on the road. The obstacles, elevation and trail itself will slow your speed down.

Interval Training, Hills, Easy Runs & Tempo Running

Interval Training – Interval training for running is one of the best ways to improve your speed. In essence what you do is run at very fast speeds that make you uncomfortable for certain amount of time. This type of training is very intense. I didn’t want to overwhelm anyone that is new to mountain bike triathlon or who is a complete beginner. I only included 4 interval training runs in the 16 week plan below. I alternated them with tempo runs which are easier on the body.
Hills – Sometimes the workout will call for hills. Hills are a great way to build up your strength & speed. Use your hands to pump yourself up the hills. Let your body go on the way down so that you can increase your pace. This is a learned skill as I struggled for years on how to properly run down hill.
Easy Runs – Easy runs are equivalent to spinning on a bike. You are basically running at a pace that is really slow. We do this so that are body can fully recover. Recovery is as much if not more important than training. If you go hard over and over again you will start to burn out. It’s important to give your body a break and let those muscles heal so you can be ready for your next workout.
Tempo Running – In your training plan below you’ll find I put 3 tempo runs per week. Tempo running is one of the best ways to improve your overall pace. You’ll pick a pace that you can maintain for a certain amount of time. As an example lets say you are on a 8 minute tempo interval at a 9 minute pace. You’ll want to be able to maintain that 9 minute pace for the entire 8 minutes. You’ll see that I included 12 total tempo runs in the 16 week plan.

16 Week Mountain Bike Triathlon Training Plan

Before you jump into the 16 Week Mountain Bike Triathlon Training Plan I want to make sure you understand a few things that are really important. Failure to read these tips could result in the program not working well for you.

How to use the training program:

Recovery – You must allow yourself to recover. The quickest way to take yourself out of the game is with an injury. Just workout within your means and if you are feeling extra sore give your body time to recover. Swimming & spinning can be substituted if you have a hard training plan scheduled but your muscles are too sore to perform it.
Listen To Your Body – This is a learned skill that I’m still learning. Your body is smart and will tell you when it’s a good time to go hard and when it’s time to pull back. Trust your gut and listen to your body.
The 3-1 strategy – In this plan you’ll notice that the program builds up over a 3 week period and then there will be 1 week of reduced training. This allows your body to recover so you don’t burn out.
Mix up the days – Don’t be afraid to change these days around to fit your schedule. I know that long weekend workouts don’t work for everyone. Don’t feel like you have to do each workout on that specific day. Just try your best to get them all in.
Train with groups – One of the best ways to improve your speed and have fun working out is to train with groups. Just check your local area for masters swim classes, mountain bike clubs, and running clubs.
Have fun – Mountain bike triathlons are supposed to be fun. You will be out in nature and exercising with like minded people. I encourage you to enjoy the process and embrace the challenge.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Off/Rest	Interval Run (15 min warmup/5×2 minute intervals with a 1 minute recovery/ 5 minute cool down) OR Tempo Run (10 Minute Warm up/3×4 Minutes with 2 Minute Recoveries)	Swim Masters Trail Run 15 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	30 Minute Mountain Bike Ride 10 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 2	Off/Rest	Tempo Run (10 Minute Warm up/3x 5 Minutes with 2 Minute Recoveries)	Swim Masters Trail Run 20 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	45 Minute Mountain Bike Ride 10 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 3	Off/Rest	Tempo Run (10 Minute Warm up/4×4 Minutes with 2 Minute Recoveries)	Swim Masters Trail Run 25 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	1 Hour Mountain Bike Ride 10 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 4	Off/Rest	Easy 30 Minute Trail Run	Swim Masters Trail Run 10 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	Off/Res	45 Minute Easy Run or Swim Masters
Week 5	Off/Rest	Interval Run (15 min warmup/5 min, 4 min, 3 min, 2 min, 1 min intervals with a 1 minute recovery/ 5 minute cool down) OR Tempo Run (10 Minute Warm up/4×4 Minutes with 2 Minute Recoveries)	Swim Masters Trail Run 25 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	1 Hour Mountain Bike Ride 15 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 6	Off/Rest	Tempo Run (10 Minute Warm up/4×5 Minutes with 2 Minute Recoveries)	Swim Masters Trail Run 30 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	1.25 Hour Mountain Bike Ride 15 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 7	Off/Rest	Tempo Run (10 Minute Warm up/4×6 Minutes with 2 Minute Recoveries)	Swim Masters Trail Run 35 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	1.5 Hour Mountain Bike Ride 15 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 8	Off/Rest	Easy 30 Minute Trail Run	Swim Masters Trail Run 20 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	Off Rest	45 Minute Easy Run or Swim Masters
Week 9	Off/Rest	Interval Run (15 min warmup/6×3 minute intervals with a 1 minute recovery/ 5 minute cool down) OR Tempo Run (10 Minute Warm up/4×6 Minutes with 2 Minute Recoveries)	Swim Masters Trail Run 40 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	1.5 Hour Mountain Bike Ride 15 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 10	Off/Rest	Tempo Run (10 Minute Warm up/3×8 Minutes with 2 Minute Recoveries)	Swim Masters Trail Run 45 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	1.75 Hour Mountain Bike Ride 20 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 11	Off/Rest	Tempo Run (10 Minute Warm up/3×10 Minutes with 3 Minute Recoveries)	Swim Masters Trail Run 20 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	2 Hour Mountain Bike Ride 20 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 12	Off/Rest	Easy 30 Minute Trail Run	Swim Masters Trail Run 50 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	Off/Res	45 Minute Easy Run or Swim Masters
Week 13	Off/Rest	Interval Run (15 min warmup/10 min, 8 min, 6 min, 4 min, 2 min intervals with a 1 minute recovery/ 5 minute cool down) Tempo Run (10 Minute Warm up/3×10 Minutes with 3 Minute Recoveries)	Swim Masters Trail Run 55 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	2 Hour Mountain Bike Ride 20 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 14	Off/Rest	Tempo Run (10 Minute Warm up/3×12 Minutes with 4 Minute Recoveries)	Swim Masters Trail Run 60 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	2.25 Hour Mountain Bike Ride 20 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 15	Off/Rest	Tempo Run (10 Minute Warm up/2×20 Minutes with 5 Minute Recoveries)	Swim Masters Trail Run 45 Minutes	1 Hour Mountain Bike (15 Min Warmup/Hills or Speed Training 5 Min effort/5 min easy/5 Minute Cool down)	Swim Masters	2.5 Hour Mountain Bike Ride 20 Min Run Off Bike	45 Minute Easy Run or Swim Masters
Week 16	Off/Rest	Trail Run 30 Minutes	Swim Masters	Ride 1 hour or Trainer/Stationary Bike Intervals (10 Min Warm-up/3×2 Min/1×6 Min/3×2 Min/2 Min Recoveries)	Swim Masters	Off/Rest	Race Day

The Transitions

T1 – Transition 1

Transition 1 is where you’ll be getting out of the water and getting on the bike. Use your towel to dry off your feet so your socks aren’t wet. It’s worth the few seconds you’ll lose to do this. Be aware that if the water was cold your feet might go numb. That’ll be amplified when you get on your bike and you’re traveling at higher speeds.

T2 – Transition 2

Transition 2 is where you’ll hop off the bike and get onto the trail. Normally the big thing here is adjusting to your legs being super heavy. It’ll take a few minutes for your legs to warm up. Once you warm up you should be able to get into a comfortable race pace.

Race Day Tips

Race day can be a stressful time especially if its your first triathlon. Here are 4 tips to make sure you have a positive race day experience.

Prepare your transition area – Do a mock preperation of your transition area the night before. Set it up as if you were already at the race. You’ll be surprised at how many things you would’ve forgot if you don’t do this. There are so many moving parts in a triathlon, you want to make sure you remember everything.
Get some sleep – Be sure to get a good nights sleep the night before. Lack of sleep will hurt your performance.
Leave early – Leave the house earlier than you think you need to. Parking is always terrible at events like this. Get to the event early and get a good spot!
Trust your training – You’ve spent 16 weeks training for this triathlon. You tapered down to get your body into prime position. Trust your training and perform your best.

Mountain Bike Triathlons Near You

If you are looking for a mountain bike triathlon race near you here is a list of sites that will show you what is available in your area.

Xterra – This is the top source for finding mountain bike specific triathlons in your area. There site is loaded with trail run opportunities as well.
Active – Active is an online website that offers 5k, 10ks, 1/2 marathons, full marathons and triathlons. They have a large database of events and there is normally multiple events taking place on any given weekend.
TriFind – TriFind is the worlds largest triathlon calendar according to their website. It appeared to only list north american triathlons no their site.

How To Train For A Mountain Bike Triathlon – 16 Week Plan