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12-Week Sprint Training Plan for Newbie Triathletes

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12-Week Sprint Training Plan for Newbie Triathletes INVEST IN YOUR HEALTH AND YOUR WEALTH 12-week Offi cial title sponsor of the Sprint training plan for newbie triathletes www.ajbell.co.uk Key notes Please fi nd below a 12-week ‘newbie’ standard Sprint distance triathlon training plan to help you prepare for your event. • This 12-week training plan is designed to get a novice triathlete through a Sprint distance triathlon. It is not a complex or hugely time-consuming programme, but it will get you to the fi nish line in good shape. • In order to be able to complete the training you should have a reasonable level of fi tness at the start of the training. A prerequisite would be that you can swim 200m continuously, you can cycle for 30minss and run for 20minss. • The training sessions can be completed in a number of locations. The swim sessions are all designed for in a pool, the bike sessions could be done either outdoors or indoors, the same goes for the running sessions. We would strongly advise that you do spend some time training outdoors so that you get time training in similar conditions to those that you will be racing in. • We also would strongly advise that while the swim sessions in this programme are pool oriented you should be looking to get some open water swimming done in preparation for your race. All novice triathletes benefi t greatly from getting the experience of what it is actually like to swim in open water with other swimmers. It is arguably the most daunting part of the race for all triathletes. • The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work to their limits with specifi c barriers. We would advise that if this kind of training is new to you that you are cautious to begin with until you can understand how your body reacts to the training. The full RPE scale is at the back of the programme. • We would strongly advise that as you get closer to the race day you ensure that you train using the exact equipment that you intend to use on race day, the same clothes, the same wetsuit, the same bike and trainers. You should not turn up on race day with brand new equipment to use. • Throughout the training plan the term ‘brick’ is used. This workout refers to the stacking of two disciplines during the same workout, one after the other with minimal to no interruption in between. • From time to time your busy life will get in the way, we recommend that you don’t make up the missed sessions, just simply resume your plan on the current day. www.rgactive.com 2 Relay teams Please read the information below to learn how you can adapt this training programme for the members of your team. • The programme is designed to get a single triathlete through a Sprint distance triathlon. If you are completing a single discipline as part of a team, then you will be able to do additional sessions of your given sport. • The pattern of training for each team member should follow a similar form to the attached programme; manipulating the reference, intensity and length of sessions over the course of the programme, but focusing on your relevant discipline. • Each member of your team should aim for around 3-4 sessions per week of their particular discipline, however consider the experience level of each team member and the sport they’re doing. For example; swimming may be less damaging on the body, compared to running which has more impact. And swimming has a lot of skill elements to it which may need longer to practice. • All team members should include a strength training element into their programme to improve performance and help reduce the chances of injury. Training together as a team in these sessions can make the sessions fun and keep you all motivated. • Also, even though you may be training for a single discipline, it doesn’t mean you cannot use another sport as a form of ‘cross-training’ exercises or purely for enjoyment. This again, can cross over into some team training. www.rgactive.com 3 WEEK 1 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Building a routine of allocating time to train. SESSION Swim Bike Strength and run Rest Run Swim Bike DISTANCE 1km 10km 45 mins/1.5km 1.5km 1km 12km Letting your muscle start to work into INTENSITY Drills/intervals Mixed eff ort Negative split Steady state Drills/intervals Steady state focused training. SESSION 200m warm up RPE 5-7 Strength: ‘just run’, @RPE 5-6 150m warm up 5 mins @RPE 4-5 DETAILS 300m (kick 25m/ 2.5km @RPE 5 Programme 1A trying to maintain 200m drill (25m fi st Complete distance Learning skill/drill Free 50m x 4) 5km @RPE 7 steady pace; note drill/25m FS x 6) @RPE 5-6 work for technique 2 x 200m 2.5km @RPE 5 Run: @RPE-6/7 pace/speed 1 x 300m maintaining steady improvement. 100m cool down 1 x 200m pace; noting speed/ 1 x 100m time Embarking on strength 50m cool down training to improve strength endurance. KEY FOCUS Body position, Getting the legs Getting into running, Starting strength Body position, Getting used to WEEKLY DISTANCE: comfort in the water moving establishing a programme. Finding arm position when being on your bike 27KM baseline a steady pace beginning stroke NOTES It’s all about getting If you’ve not already, Make a note of your First strength Adding in a little Short session with started, getting look at getting a pace/speed during session of the speed variation to mixed eff orts, vary in the water and bike fi t. This is about these sessions as a programme; focus get your heart rate the terrain if you switching on those more than being reference of your on technique and working like. If you’re new swimming muscles quick, a proper fi t speed for a given execution of the to clipless pedals can help prevent eff ort movements practice getting in injuries and out of them early before you need to stop www.rgactive.com 4 WEEK 2 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Building on the fi rst week slightly, but not SESSION Swim Bike Run Rest Strength and run Swim Bike too much, so as to allow DURATION 1 km 12 km 2.5km 45 mins/1.5km 1.3 km 11 km recovery. INTENSITY Drills/Intervals Intervals Steady state Mixed eff ort Drills/intervals Steady state Pace judgement and SESSION 150m warm up 5 mins warm up @ 3 mins @RPE 5 Strength: 200m warm up 5 mins warm up learning times for DETAILS 150m drill RPE 4-5 Rest of distance Programme 1B 300m (kick 25 m/ @RPE 5 completing distances (Fist drill 25m/FS Then: @RPE 6-7 Free 50m x 4) Rest of ride etc. 25m x 3) 2 mins @RPE 8 Run: 2 x 200m @RPE 6 @RPE 6-7 1 x 400m 2 mins @RPE 5 500m @RPE 5 3 x 100m @RPE 7 Getting to know the 1 x 200m Repeat until 500m @RPE 7 100m cool down weights needed for 100m cool down distance complete 500m @RPE 6 each exercise on the strength programme. If you struggle to maintain a pace when running; try adding in a ‘walk/run’ strategy whereby you run for 3 mins, walk for two for example to structure in a rest time. KEY FOCUS Forearm position Maintaining steady Good running form Pacing and altering Body position and Working at WEEKLY DISTANCE: during stroke pace and foot strike speed kicking effi ciency threshold and below 29KM NOTES Focusing on arm Learning to vary the Building slightly Strength training is Kicking work will aid Session may be position at the pace on the bike on the run, aim to valuable for making body position and done on indoor front of the stroke, will keep training keep the form and you more ‘robust’, rotation through trainers where encouraging you interesting, but will technique the same. but exercises must the hips which will practical, however to pull more with also teach pace Adjust speed where be performed propel a better don’t ignore value your forearm as a judgment and your need be correctly; focus stroke. Shorter of getting out on paddle will improve ability to overtake on technique. Run eff orts will introduce the bike. It’s also effi ciency and speed cleanly should be short and speed work important to get sharp used to using your gears correctly www.rgactive.com 5 WEEK 3 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Consistency; keep the routine going. Modify SESSION Swim Bike Run Rest Strength and run Swim Brick session timings to fi t DURATION 1.4km 11km 3.5km 45 mins/2km 1 km 10km/1.5km your schedule if need be or if you fi nd one INTENSITY Drills/intervals Mixed eff ort Steady state Tempo Drills/intervals Steady state session fatigues you for SESSION 150m warm up 1 km @RPE 5 ‘just run’ Strength: 150m warm up Bike @RPE 5-6 another too much. DETAILS 150m catch up drill 2.5km @RPE 6-7 RPE @6-7 Programme 1B 200m drills (50m negative split, 1 x 300m @RPE 6 2.5km @RPE 5-6 kick/50m FS x2) fi nishing the bike Your fi rst brick session 2 x 200m @RPE 7 2.5km @RPE 7-8 Run: 1 x 250m @RPE 6 slightly harder than will be a chance to feel (45 secs rest) 2.5km @RPE 5-6 Tempo run at best 2 x 150m (125m @ you start, so that what it’s like to run off 3 x 100m @RPE 8 pace RPE 7 with last 25m you can run off tired the bike.
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