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By now, most folks have heard of the term "periodization", which is the scientific term for splitting a
triathlon training year into periods and focusing on a specific performance or fitness goal for each
specific period. Most triathlon programs that you find in books, magazines and the internet already
use some form of periodization, but there are two sorely neglected components of a periodized
model that do not receive adequate attention in triathlon programs: nutrition periodization and
weight training periodization.
Since this article is being released in what for most folks is the off-season, now is a perfect time to
briefly put a discussion of swimming, cycling and running on the back-burner, and instead focus on
understanding how to properly structure weight training (for enhancing muscle recruitment, power
and injury prevention) and nutrition (for enhancing weight loss, health and adequate energy).
Although there are a multitude of variations on the concept, a triathlon season is generally split
into four periods: off-season, base training, build training and race peak/taper. If you use the same
weight training volume and intensity, the same weight and the same number of repetitions all year
long, you¹ll experience burnout and subpar weight training benefits. So just as you should make
slight alterations or major changes to your swimming, cycling, and running routine, you should also
modify (or "periodize") your weight training routine as the time of year changes. If you properly
decrease sets, increase power, and incorporate more explosiveness as your high priority races
draw near, you can allow your weight trained muscles to achieve peak performance on race day.
The same concept holds true for nutrition. Fueling your body for triathlon is not as simple as
fueling a car. With a car, you simply put fuel in the gas tank when you¹re running low or when
you¹re preparing for a long trip. But your body is different, since is has several different
physiological systems, or ³engines², that you¹re fueling, and also three different types of fuel: fat,
protein, and carbs. The key to nutrition periodization is to match the amount and timing of these
three fuel types with the volume and intensity of your training and the seasonal time of year.
If this sounds complicated, then keep reading, because you can use the rules below to help guide
you in properly periodizing both weight training and nutrition.
Off-Season Period:
Weight Training Periodization: If your goal is to develop muscle mass, tone muscle in a specific
body area or part, or build significantly greater strength, this is the time to do it. Traditionally, the
off-season is a time of year when there are few or no triathlons, and a triathlete is often engaged in
other cross-training activities that go beyond swimming, cycling or running. Off-season weight
training workouts should be performed in a set and repetition range designed for strength and
muscular growth (hypertrophy), two crucial keys to injury prevention and foundation building.

2. Because swimming, cycling and running are de-emphasized in the off-season, it is not as
important during weight training to reduce overly fatiguing a muscle or producing soreness Â-
instead, these effects are often necessary to achieve significant growth in muscle mass or
strength. In the off-season, most weight training should include 3-6 sets of 10-15 reps, with the
goal of completing 2-3 weight training sessions each week.
Nutrition Periodization: For most athletes, the off-season takes place during the winter. Not only
does total training volume and intensity typically decrease during this time, but there is also
increased prevalence of fatty foods, feasts and caloric excess. For cold weather athletes, there is
also a completely natural propensity to gain body fat for insulation. Finally, most athletes who stay
lean year-round have increased injury propensity and lower energy levels as they move forward
into more focused training later in the season. Therefore, it is acceptable for the off-season
nutrition period to allow slightly higher fat and total calorie intake (preferably from healthy, plant-
based or non-processed fat sources), moderate protein intake, and relatively low carbohydrate
intake. During the off-season period, carbohydrate/protein/fat percentage ratio should be
approximately 30-40% carbs, 30-40% protein, and 30-40% fat.
Base Period:
Weight Training Periodizaton: A triathlete¹s weight training goal during the base season should be
to develop strength and muscular coordination, while considering the added focus that will be
placed on triathlon specific training, and the need for decreased soreness. Most triathlon training
programs incorporate high amounts of swimming, cycling and running volume during base training
(there are some exceptions to this rule, in which case, you may need to intelligently re-arrange the
order of periods in this article), so the number of weight training workouts should decrease.
Plyometrics, an explosive form of weight training, should not yet be introduced, as this method of
training does increase risk of injury. Most workouts should include 3-4 sets of 8-10 reps, with a
heaver weight than used in the off-season, and the goal of completing 1-2 weight training sessions
each week.
Nutrition Periodization: This is traditionally the time of the season when you should be laying down
the groundwork of aerobic conditioning (again, there are exceptions to this model, and the
information in this article can be modified accordingly). Workouts are typically long and intensity
fairly low, meaning that you¹re using quite a bit of fat for fuel, and a moderate amount of
carbohydrates. The lower the intensity of your exercise, the more fat is used as a fuel for your
³low-intensity engine², and the harder you work, the more you turn to carbs as a fuel for your
"high-intensity engine". Aside from weight training, not a significant amount of speed and force
work is taking place during base training, so since there is decreased muscle damage and repair
demand, protein needs are slightly lower. Compared to the off-season, however, the amount of fat
should also be lowered as carbohydrate energy needs are increasing. Therefore, during base
training, carbohydrate/protein/fat percentage ratio should be approximately 50% carbs, 20-30%
protein, and 20-30% fat.
Build Period:
Weight Training Periodization: The build period of a triathlon training season typically increases in
both the intensity and the volume of swimming, cycling and running. While it may seem logical to
simultaneously increase intensity and volume of weight training, this can detract from triathlon

3. sessions and increase risk of overtraining. Instead, like base training, weight training frequency
should be maintained at 1-2 sessions each week, but with the flexibility to lift as infrequently as
once per week. Most workouts should include 2-3 sets of 6-8 reps, with a heavier weight than
used in base training, and should also begin to include a plyometric, explosive component Â- either
performed separately or at the same time as the weight training session.
Nutrition Periodization: Your longer, harder triathlon training efforts are increasing in frequency,
and you are spending a greater period of time at lactate threshold, at which the body's engine is
engaged near peak carbohydrate utilization. As a result, fat needs will decrease, muscle recovery
and protein needs will increase, and total caloric and carbohydrate needs will peak during the build
phase. At this point in the triathlon season, carbohydrate/protein/fat percentage ratio should be
approximately 55-65% carbs, 20-25% protein, and 15-20% fat.
Peak and Taper Period:
Weight Training Periodization: While strength and increased recruitment of muscle motor units can
be built and maintained during off-season, build and base weight training periods, the goal during
the peak and taper period prior to a race is simply to maintain neuromuscular coordination and
peak power. During this period, when weight training sessions are performed properly, there
should be little to no soreness or muscle failure, but a high amount of muscle fiber stimulation. All
exercises should be performed explosively, with a lighter weight than used in previous periods.
Most workouts should include 1-3 sets of 4-6 reps, with a continued plyometric component and a
weight training frequency of 1-2 sessions each week.
Nutrition Periodization: Similar to build training, a continued need for higher carbohydrate intake
will be present, with carbohydrate loading in the final days prior to the race bringing the triathlete
close to maximum carbohydrate intake. In a traditional carbohydrate loading model, several days
prior to the race, a higher fat and protein diet pre-dominate, followed by a gradual build in
carbohydrate intake as the race draws near, so there can be a great deal of fluctuation in actual
percentages during this period of the triathlon season. Therefore, 7-14 days from the race,
carbohydrate/protein/fat percentage ratio should be approximately 30-40% carbs, 30-40% protein,
and 30-40% fat, and gradually build to 75-80% carbohydrate, 10-15% protein and 10-15% fat 1-6
days from the race.
To summarize, weight training periodization for the triathlete should involve building a strength and
injury prevention foundation, progress to a focus on strength and power, and finish with
explosiveness and maintenance of maximum muscle recruitment. Nutrition periodization should
involve increasing carbohydrate intake as energy needs increase, increasing protein intake as
muscle damage increases, and gradually decreasing fat and protein intake as a race draws near.
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