Don’t: Train for fat loss
As important as a lean body composition is in triathlon, you should not train with fat loss as your primary goal. Instead you should train for maximum performance. Most of the fat-loss exercise programs offered by personal trainers and fitness gurus place a heavy emphasis on high-intensity intervals. This type of program can be an effective way to shed excess body fat, but it is only appropriate for nonathletes who perform cardio workouts only a handful of times per week. It is not appropriate for triathletes who swim, bike and run at least six and up to 12 times per week. If you try to incorporate too much high-intensity interval work into your training, you will become chronically fatigued and your fitness will stagnate.
Research has consistently shown that endurance performance improves most when athletes follow the 80-10-10 Rule, doing about 80 percent of their training at low to moderate intensities, 10 percent at a moderately high “lactate threshold” intensity and 10 percent at high intensities. What’s more, form tends to follow function in endurance training. So when you heed the 80-10-10 rule you will become leaner as you become fitter.