Triathlon Training

Triton Lillestrøm Triathlon training

NB. Due to the corona virus, the Triathlon / Master training is temporarily stopped
Last updated: 21.11.20

Triton Lillestrøm swimming and triathlon club offers organized training every week. In addition to the planned sessions, is it also possible to get tips regardring basic exercises / stretching exercises that can be done at home while warming up and to prevent injury while training.

Triton Lillestrøm swimming and triathlon club wants to offer a training session where everyone can participate and where everyone can experience development. Therefore, the triathlon group is open to anyone who manages to swim 200 meters continuous crawl. 

If you are going to learn how to crawl first, an adult course will be the best option for you. More info can be found here: Crawl course for adults 


Swimming:
Triton Lillestrøm Triathlon has three joint swimming training sessions each week 

  • Tuesday: 2100-2200 (at Skjetten) 
  • Thursday: 2045-2200 (at Skjetten) 
  • Saturday: Slightly varying time (usually 0800- 0930 at Skjetten) 

The season is divided into two:
  • In the autumn, we focus on technique training, sculling, leg kicks, floating, etc. The improvement of technique and efficiency.
  • In the spring, we work with longer distances at different paces. The individual becomes aware of what pace they can keep over time, at the same time as the body gets used to swimming longer distances without getting too tired. 
Tuesdays and Thursdays: Jesper Madsen is coaching. He explains and instructs simultaneously as the participants receive individual feedback. 

Saturdays:  training without a coach. On this day, the participants continue to work on the technical parts where the attention has been focused on earlier the same week. One of the triathletes will be responsible for opening / locking, and the time for training therefore varies slightly. The training is usually between 0800-0930.
Open water swimming: In addition to swimming in the swimming pool, we will have joint open water swimming as it gets warmer outside and the water reaches a temperature that is suitable for swimming.

Cycling: In the spring / summer there will be joint cycling sessions planned from week to week, depending on the wishes of the participants. In the autumn / winter of 2019/2020, there was joint spinning (at Trento, Kjeller) on Monday evening at 2030-2130. We are working on getting a spinning session again.

Running: Joint running sessions are planned on Tuesday / Thursday evening before swimming training. This session has different focus from week to week, but can include e.g. ground sprint, interval training, running technique, and running combined with strength exercises. 

Other training: During the weekends there are good opportunities for joint long distance training, either as a cycling sessions or "block training" (swimming / cycling, cycling / running). This is planned in consultation with the participants, so that it fits with wishes and times. 

Other activities: Triton Lillestrøm also plans many other activities during the year: Triathlon carousel in spring 2020, Triathlon camp in April, joint triathlon competition (2019 & 2020: Østfold Triathlon) and in autumn a local Swim-Run competition. In addition, Christmas dinners, training weekends and many other activities are arranged from year to year.
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