When we plan we start with the big picture, looking at where you want to get to and then working back to the current day. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. With three great 8week plans on offer, so you can choose an appropriate one for your training and fitness level to guide you in the lead up to the event. Techniques located in the appendix of this training manual. Here is my eightweek triathlon 1 training program for those whose goal is physical fitness as much as running a fast 5k. Speed workouts distance workouts strength workouts. Members regularly post looking for groups and partners to swim, bike, and run, including details about whenwherewhat time they are taking place. In fact, most triathletes training for an olympic distance triathlon or longer are doing two workouts a day on several days of the week. For firsttimers, olympic and sprint distance triathlons are perfect. A beginners guide to triathlon training life by daily burn. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. And unlike many on the intenet today, they are free. This program provides a basic template for success but should ideally be used in combination with a coachs guidance and expertise pertain ing to your personal. Welcome to smarttriathlontraining, where our motto is train smart, get results.
Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. Training for the 2hour olympic triathlon sportsrec. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. Rest and recovery is just as important as training. Do all four exercises in circuit 1 consecutively, with minimal rest between moves. That opens up another day for bike, run or recovery. All triathletes need to have a solid swim, cycle and run training schedule.
I have added strength training in this plan on mondays. As with most endurance sports, triathlon training plans employ a technique called periodizationa cyclic training plan an athlete puts into practice over a certain period. A sprint triathlon 750m swim, 20km bike, 5km run is often more intense, whereas an olympic. Sep 12, 20 a beginners guide to triathlon training. This plan assumes that you already have a good level of base endurance so this phase is. This training plan is written to prepare you to finish your first ironman. They use an easytounderstand, easytouse weekly pil format power, intervals, long that allows you to more easily interpret, manage, and complete your workouts. Triathlon and duathlon training schedules our ten week training schedules will help kickstart the training you will need to complete your triathlon or duathlon challenge. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event. Periodisation is the technical name for the big plan that your training for triathlon fits into. These three kinds of workouts will keep you at the top of your training routine. Another great place to learn about workouts, training opportunities and find training partners is our very active club forum. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. The new triathlete program ntp is a structured training program led by a dedicated group of dc tri club volunteers who offer support and guidance to participants as they work toward the ultimate goal of completing their first triathlon.
This plan is for the beginner multisport athlete who is in good health and can handle a beginning volume of 4. Below are the key sessions each day in a typical weekly schedule during the school year subject to change. Mary eggers here is a 16 week beginner olympic triathlon training plan. As an example, i had an athlete email me who had just completed her first triathlon last month, and her second sprint triathlon just this past weekend. Training for an ironman can be a daunting prospect with some saying you should be giving at least 15 hours a week of your time to training. We will begin the schedule below starting monday, august 27. Then refer back to this pdf when you need guidance on how to perform each exercise. If youve never done one before, this is your guide on how to train for a triathlon. Through partnerships with local ymcas and other organizations, kids across the region are able to get expert instruction and gain the confidence and abilities necessary to become triathletes. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8week build program could be sufficient. Plot your sessions now with our downloadable sixmonth middledistance triathlon training plan from dermott hayes. Your schedule will dictate how much time you can devote to training. The wtf is located in the corridor between dicks sporting goods and sears in shoppingtown mall.
The 10 week minisprint triathlon plan will have you ready for a mini sprint race in 10 weeks. A lot of people are deterred from doing ironman because they dont think they have the time to train. Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution. Free beginner full ironman training plan triathlon. This is a key stage that allows you to support the latter, higher intensity phases. A detailed 1 year triathlon training plan perfect for. The schedule suggests three running workouts a week. The athlete is competing in their first or second 140. Winter training facility wtf the cny triathlon club winter training facility wtf provides a unique venue for winter time training. It includes all the key workouts youll need, such as open water swims and bike to run brick sessions. Practical howtos, backed by plenty of science and evidence, and specific information on how to incorporate weight lifting in your triathlon training program. Acces pdf 36 week ironman training schedule 36 week ironman training schedule 4. There are three kinds of workouts you should do to maximize your training.
Have a look through the list, download and enjoy your training. So, grab your favorite training partner and get on the road. Life time tri super sprint triathlon training program. Weekly training schedules new york city team in training. These 7week, handson programs provide an amazing opportunity for kids to get ready to complete their first triathlon. After the last exercise, repeat the full circuit twice more. Although a 15 to 20hour training schedule is ideal to maximize your ironman potential, you can accomplish a lot of the basic ironman fitness in a 10hour week if you utilize your time wisely. Rg active 16 week olympic distancetriathlon plan page 2. For lots more plans covering sprint, olympic, middle and ironman, head to our triathlon training plans section. The first triathlon training explained show is here. Usually its only elite triathletes that are able to finish the 1. Then youre ready to start the eightweek training program. Training programs olympic triathlon training plan source. These printable training plans will help you crush your goals.
For 10 years we have been providing training programs that have helped hundreds of triathletes cross the finish line with smiles on their faces. Our free sprint triathlon training plans will get you started in triathlon or hone your sprintdistance speed and fitness. Create sustainable training habits rest run 20 mins bike 45 mins swim 2030 mins run 30 mins bike 60 mins swim organize all your gear. It doesnt matter if youre doing a sprint race or an ironman race. You should already be consistently training 810 hours per week before beginning and ideally you should have completed some olympic distance races in the. When youre doing the same types of workouts over and over, its plain to see. Triathlon hero in three months the plan if youre planning on doing your first triathlon this spring, you need to start training now. This 16 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. Triathlon training explained how to structure your. Now that you have completed your first triathlon, you are probably wondering what type of triathlon schedule will help you achieve your goals for next year. Here are some assumptions that were making about the athlete about to embark on this ironman training plan. Whether you are a beginner triathlete attempting your first race, or an old hand to triathlon. A 12week triathlon training plan for beginners active.
Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. If you cant make it to practice, but still want to do the workout, it is easy to find friends on the team to do the workout with later or earlier in the day. Base week 1114, build week 710, race specific week 26 and taper week 01. Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan. Hopefully these examples of mistakes clarify the above principles so you can finally complete your brand new training schedule and start training with structure. Life time tri sprint triathlon training program life time tri series. The great thing about triathlon training is that because there are three segments, you have more options in your training, says mccobb. This beginners plan was created specifically for the classic distance race at the 2016 nautica. Welcome to the trinewbies online free training programs. Detailed training calendar 11 week sprint distance program beginner part 2.
This 16 week training plan is designed to get a beginner triathlete through a standard distance. Triathlon is a demanding sport and if you are just starting out, preparation and training is what will ensure you have the most enjoyable experience. Triathlon training programs and coaching by luis vargas. Questions to ask before choosing your olympic triathlon training plan. Middle distance training plan during peak phase a lot of time is spent focusing on race pace fine tuning what your expected race day speeds will be and getting used to working and fuelling at those levels. Life time tri sprint triathlon training program for novice triathletes developed by.
Please find below a 16 week complete standardolympic distance triathlon training plan to help you prepare for your event. So, we created a plan that allows for the timeconstrained athlete to successfully finish an ironman race. There is a plan for every distance, whether you are a novice or an experienced triathlete. Your workouts are done in zones, determined by your heart rate hr. Each intensity level, or training zone, corresponds to a specific. In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event.
Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal. If you are interested in attending a practice, simply show up at the designated time and place. Triathlon schedule for an annual training plan trimastery. Uk 5 phase two progressing specific endurance this phase builds on your base phase and introduces more race specific sessions where you are working at or above race intensity. Goals 9recognize the variety of benefits from incorporating a strength program into your training regimen. Beginner sprint triathlon training plan cancer research uk. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. Heres how you could change up your training plan to create more time in your week. Includes training logs, discussion and many important resources. Everyone has different swim, bike and run insurance strengths and weaknesses, so adjust the training schedule to your own fitness levels, and have fun with it.
Completing an olympicdistance triathlon in two hours is a feat rarely accomplished by the recreational athlete. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. Along with event specific plans, you can find plans that will support you with every aspect of training. The goal of periodization is to reach peak performance when race day arrives. Really focus on holding back your effort on your easy training sessions many beginners try to train a little too hard. Those athletes who have good cold weather gear and are hardy foolhardy. See the month training schedule or weekly training plan for meeting locations. With this plan, youll work out at different intensities during different weeks. Using this guide your training plan in training peaks includes two strength workouts per week. Swimming, biking and running each can be quite a workout on their own.
A welldesigned training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining. An 8week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. Race your first sprint triathlon t his six week training plan is for anyone whos aiming to complete their first sprint triathlon. This free training plan is written to prepare you to finish your first ironman. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. We get triathletes to their start lines confident and their finish lines strong. We asked triathlon ireland national development coach stephen delaney to design a 12week training schedule suitable for aspiring triathletes with a basic. If its a really hot day, you can choose to swim instead of run. A typical 333 training plan has 3 swims, 3 bikes and 3 runs each week. This sprint triathlon plan is designed for a newbie. Got some standarddistance triathlons this season and want to race at the best of your ability. The triathlon is a rather young, but popular sport that started in the early 20th century. Triathlon training plans, schedules and workouts active. Yes, this seems like a long time to train for a halfasprint, but this plan takes you from zero aerobic base.
Triathlon strength training in 2018 the definitive guide. This complete 20 week training plan for a olympic distance triathlon is designed for the beginner or intermediate triathlete who has a few races under. Find triathlon training plans, schedules, workouts, race day advice, nutrition for triathletes and much more from triathlon coaches and experts. Free online and mobile training software for athletes and coaches.
For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. Just follow this 8week schedule with 45 short workouts per week, and youll be ready for that start line. Triathlon training program for the beginner triathlete offering instruction and tips in the swim, bike and run. Do this totalbody strength routine once a week, in addition to your prescribed aerobic training for that day. So by the time you get to race day youll be fully prepared for what lies ahead. This plan was based upon a 20week training schedule. Mar 14, 2016 do a hard run, a hard bike and a hard swim on consecutive days and then doing only easy or recovery workouts the rest of the week. If your main competitive focus is running, you probably will want to make days dedicated to running your hard workouts.
Find the best training plan for every distance and every levelwhether youre just starting out, or youve been at it for years. Training for your first sprint triathlon on 46hrs a week. If we are changing the session to a run, we will notify you of this change via email by early friday afternoon. Get ready for your next triathlon with a free training plan designed with the help of british triathlon and trainingpeaks. Weve welcomed more triathletes to the sport than anyone in the world.
Or if time is short, you can do cross training, which is great for totalbody strengthening. Updated 2018 this is the one guide to rule them all with regard to strength training for triathletes. We are a leading online sports training web site and offer customized triathlon training services. It also makes it harder to get lazy and skip a days session. All practices are optional and open to athletes of all ability levels. There is a concept many people that dont understand exercise dont understand. Triathlon training guide if you want to know more about the triathlon and how to go about training for it, this page is what you should go through. Each multisport mojo ironman 6month ironman training plan pdf is a downloadable pdf and features an easiertounderstand, easiertouse weekly pil format power, intervals, long crafted by ironman certified coach steve harper. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more. Having a structured triathlon training plan is essential for triathletes of all ability levels.
While it is just a beginners plan, the hours per week start at a significant 8 hours and quickly move up to 1518. Matt fitzgerald provides a simpletofollow 16 week training plan for the half. A triathlon is a hugely rewarding event to compete in. Simply click on those strength workouts to see which exercises you should do on a given day. You can always mix the sessions in the plan with cross training. Its important to listen to your body and find a good balance between training, rest, work and play.
478 732 958 50 249 1047 668 675 119 737 930 318 287 1081 1578 1167 1125 58 1126 1226 1125 86 947 818 1113 1354 1378 141 1383 293 1252 733 105 1356 1341 1081 1469 296 771