Before choosing to train, you must set clear goals, whether they are to place in the Olympic trials or enter your first triathlon.  You must be motivated and willing to follow a precise, time consuming training schedule.  A year is divided up into 13 separate four-week cycles of training, and is a huge commitment.  In systematic training, the season consists of five stages.

1) BASE- The focus in this stage is to create an aerobic foundation, using overdistance and endurance training (60-70%) to increase the cardiovascular efficiency and lung capacity.  Through this stage muscular strength is also increased through strength training. (10-20% of training)  Most of the training in this stage is low intensity, with some interval and speed training.  It should last about 16 weeks.  Each type of training will be described later.

2) INTENSITY- The intensity stage is a step up in training, increasing both the difficulty and the length of workouts. 50-60% of this stage still should be overdistance and endurance training, but speed and interval training should constitute a lot more time, as it will help your body to learn pace and coordinate muscle movement and technique.  Many of your workouts should be high intensity and some focus should be given to race simulations.  Strength training is also very important at this time.  This stage should always be under complete control with regard to heart rate and emotional investment, so as not to peak too early.  It also lasts four cycles.

3) PEAK- This stage is to get you ready to race at your best.  The amount of time you train will decrease, but more concentration on race, interval and speed training is necessary.  Still, 40-50% should be overdistance and 10% of your training should concentrate on strength.  This is a 4-6 week period.

4) RACE- Top racing form should last from 8-20 weeks and a consistent training schedule should be maintained.

5) RECOVERY- A year of training leaves anyone burned out.  A two to four week recovery period is perfect between seasons.  It consists of a low training volume and active recreation (having fun).