Youth Triathlon Training: Endurance vs Speed

I routinely have parents ask me how they should be training their child for the sport of triathlon. But, the answer to that question isn't always easy. Not only is it a vague question but sometimes parents don’t want to hear my answer!

Today I spoke with a dad who was interested in his son being on Tri Team Xcel. After talking to the dad for a bit about his son’s future, I realized both he and his son have a dream for his son to be in the Olympics. Knowing this information, I’m able to then prescribe the best route possible for this athlete’s future success. As coaches and parents, these youth rely on us to make informed decisions that will help guide them through the sport, being careful that we aren't seeking our own ambitions but that of our children as well.

When it comes to training, I've seen the gamut: some youth race triathlon with little (or no) training while others are being “coached” by a parent with no triathlon experience or possibly by one that is a triathlete themselves. In the DC metro area there are few youth being coached by someone with a knowledge base of youth triathlon training. No matter how our youth triathlete is being coached, it is very important that we not consider youth triathletes to be “little adults” when it comes to training. Youth, particularly those 13 years and younger, aren't the same from a physiological standpoint as adults.

Over the past few years there have been a growing number of youth participating in long-distance endurance events. Some argue this is good for them while others say it isn't. So, what is the right answer? The answer is: “it depends.” If the main goal is to be competitive in local or national youth triathlon events, then long distance workouts are not the answer.

USA Triathlon recommends the following distance for youth races:

• 7-10 years old – 50-100m Swim / 2-3km bike / 100m-1km run
• 11-12 years old – 200m Swim / 5-7km bike / 2km run
• 12-15 years old – Super Sprint ≤ 500m Swim / 10km bike / 3km run
• 15-18 years old – Sprint Distance ≤ 750m Swim / 20km bike / 5km run

Given this information, an 18-year old will run, for instance, no further than 5k (3.1 miles) in their race. A coach writing a training plan for this 18 year old would most likely never have this athlete run a half marathon as part of their training. When you get to the younger ages, age 10 for instance, they only run 1 km (just over a half a mile at 0.62 miles). Should a 10 year old then go out for a 5k training run? It’s a question we really need to consider.

Youth are naturally aerobic and better at burning fat than adults. Because of the short distances of their races, we want them to be able to race fast. As most adult triathletes will tell you, you want to “train the way you race.” That means the best way for youth to train is with short, fast workouts that improve their speed and recovery. When they are young, that is the time to focus on good technique and speed. Otherwise, it can become difficult to develop that in later years.

If we train youth by making them have long endurance sessions then we are training them to go slow. And, I don’t know too many people that want to go slow! Additionally, youth can experience injury and burnout if they are always trying to reach the next big endurance goal. I hear parents say “My child can run a 5k so I want them to now train for a 10k.” That is “little adult” thinking and not really what is best for youth. There will be plenty of time in the future for them to develop endurance!

Youth need to have consistency, variability and a training plan that adds rest and recovery to their schedule. Triathlon training for youth doesn't have to be complicated but there should be a well-thought plan with goals specific to their future to help them be the best they can be and train for a lifetime!