Triathlon Training Programe 12-Week Sprint - Intermediate

TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE

Triathlon Performance Solutions Presents:

The Twelve-Week Race Plan

Race distance: Sprint

Athlete level: Intermediate level with at least two years of sprint or Olympic distance racing experience

Hours per week: five to six

This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. The plan is written so that each session is easy to understand and can be uploaded to your device via the Garmin Training Centre software so your device acts as your coach for each session, guiding you through every step.

The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your lifestyle when you need to, but try to avoid cramming too many Hard sessions back to back. If you don’t have enough time to complete a full session, just go out and do what you can. A 10-minute run is better than no run at all and it reminds the body what you are training for.

This plan assumes the athlete is starting from a good aerobic base of fitness and has at least two years of experience competing in sprint and/or Olympic distance triathlons.

If you come from a single sports background, consider replacing one session in that sport with your weakest discipline once every 2–3 weeks.

Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot over 12 weeks.

Good luck and enjoy the journey.

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Technical Terms:

Back: Backstroke swimming technique.

Breathing Pattern: The number of strokes you take between breaths. It’s a good idea to have a regular breathing pattern as this will help you to find a rhythm and focus, especially in open water.

Build: A repetition or session which increases in intensity and/or pace as you go through it.

Catch: After your hand has entered the water to begin your stroke you have the catch phase, where you need to grab as much water as possible with your palm and forearm so you can then pull your body over the water.

Dead Spot: When cycling you have two dead spots during the pedal stroke – one at the dead top and one at the dead bottom. Pedalling efficiently means you minimise the time spent in each dead spot.

Fartlek: A session where you mix your speed/intensity but never actually stop. Literally: to play with speed. Free: Freestyle. Also known as Front Crawl swimming style.

OWS: Open Water Swimming, or swimming outdoors in a lake, river, the sea etc. Many races in the UK are open water but there are also a lot of pool-based triathlons, especially early and late season. If you’re doing an open water race make sure you practise a few times before your event.

Recovery: Time within a session where you are static or moving very slowly to allow the body to recover before the next bout of exercise.

Reps: Repetition: repeated time or distance exercises within a training session.

RPM: Revolutions Per Minute. The number of full revolutions one leg makes in a minute of cycling or the number of contacts with the ground one foot makes in a minute of running. Also described as Cadence.

Tech: Technique session: a session where you are focusing on improvements to technique over speed or intensity. Turbo: A piece of bike training equipment that locks your bike into a stationary position and applies resistance so you can cycle indoors. Usually a triangular frame. TT: Time Trial: an effort against the clock where you are aiming to go as far or as fast as possible against a set time or distance target.

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Intensity Guideline

Easy or Zone 1: Basic aerobic endurance training, 50-60% of your maximum heart rate. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones.

Steady or Zone 2: Using the mid to upper levels of the aerobic system at 60-70% of your maximum heart rate. You should still be able to talk to someone while training at this intensity, and it is at or just below race pace for many athletes.

Tempo or Zone 3: This intensity is used mainly in repetitions and progressive sessions and is 70-80% of your maximum heart rate. This intensity corresponds to race pace/intensity for a well-trained athlete. Conversation in this zone is difficult and generally brief.

Hard or Zone 4: This zone is 80-90% of your maximum heart rate. Training in this zone increases your ability to process oxygen and lactic acid and pushes your maximal aerobic capacities higher, but this can only be sustained if you have a good base in the lower intensities.

Max or Zone 5: Close to maximum pace and can only be maintained for short periods of time (1–8 minutes). This intensity corresponds to 90-100% of your maximum heart rate and is used sparingly in training compared to the other zones but it can have big benefits to production of power/force and maximum oxygen uptake.

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Phase One - Establishing Base Fitness - This phase is to establish your Base level endurance. This is a key stage that allows you to support the latter, higher intensity phases. This plan assumes that you already have a good level of Base endurance so this phase is relatively short.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday One Easy Run 30: Steady swim 1.8: Easy Bike 60: Tech Swim 1.2: Option Session: Bike to Run brick: Moveable Day off: Set 1: 30min Z1 Set 1: 300m Z1 swim Set 1: 5min Z1 @ 90 Set 1: 300m Z1 swim Work on your weakest Easy Bike 60: Take the day off to Do 5-10 min of light with a little bit of RPM mix of free and back. discipline: Set 1: 5min Z1 @ 90 recover from your mobility work before backstroke. Set 2: 5min Z1 @ 80 Set 2: 5x(25m kick, Easy Run 30 or Easy RPM week. Ideally on this commencing your run. Set 2: 2x50m kick Z1 + RPM. 50m drill, 75m swim) Bike 60 or Steady Set 2: 5min Z1 @ 80 day but it can be moved Aim to hold a 10sec. Set 3: 45min Z1 All Z1+20sec. Swim 1.8. RPM. if it works better to fit consistent HR and pace Set 3: 6x200m swim or Spinning at 90-95 RPM. Set 3: 150m Pull or Work on Technique. Set 3: 45min Z1 into your week. Do so don’t go out too pull Z2 + 20sec. Set 4: 5min Very Easy Swim Z1. Don’t worry about Set 4: 5min Very Easy some light stretching or hard. You should finish Set 4: 200m Z1 swim. Can do this on road or Try doing ‘catch up’ as speed, just get some Straight off the bike get a massage if you feeling good. 5min Don’t worry about turbo. Focus on smooth your drill and alternate extra miles in on your and into: can. stretching to finish. speed, work on pedalling your kicking with and weakest sport. Easy Run 20: technique and count without a board Set 1: 20min Z1. Keep your strokes on every RPM up when running 3rd 50m of your 200’s. off bike. Aim for around Write them down to 93-95 RPM. Remember compare to future to Hydrate during the sessions. session.

Two Steady swim 1.8: Long Run 50: Moveable Day off: Test Swim 1.3: Build Run 36: Long Bike 120: Steady Bike 50: Set 1: 300m Z1 swim Set 1: 50min running in Ideally take the day off Set 1: 300m Z1 swim Set 1: 15min Z1 Repeat the following Set 1: 5min Z1 95 RPM with a little bit of Z1. Keep intensity even here but you can move with a little bit of Set 2: 10min Z2 2x: Repeat the following backstroke. throughout the session. this day off to another backstroke. Set 3: 6min Z3, Set 1: 45min Z1 3x: Set 2: 2x50m kick Z1 + This will help to build day in the week if it fits Set 2: 4x50m + 15sec Set 4: 5min Z1 Set 2: 15min Z2 Set 2: 3min Z1 single 10sec. your base endurance your schedule better. building each 50m Z1- Before the run do 10- Ride on undulating leg @ 90 RPM swapping Set 3: 6x200m swim or which will support your Z2-Z3-Z4. 15min of core strength terrain. Don’t worry too legs every 30sec pull Z2 + 20sec. higher intensity work Set 3: 50m Z1 Recovery. exercises. Build your much if your HR goes Set 3: 8min Z2 @ 75 Set 4: 200m Z1 swim.. later on. Keep RPM high Set 4: 400m TT aiming pace throughout the into Z2 or even Z3 for RPM Count your strokes on throughout and stand for the best time you session and maintain short periods during Set 4: 2min Z1 @ 85 every 3rd 50m of your tall with good can do. Don’t go out your form. Finish with the 45min Z1 over hills. RPM 200’s and aim to swim technique. 5-10min of too hard. Take your 10min of stretching Stay in seat over any Finish with: the same speed as last light stretching to time and HR at the end hills and pedal Set 5: 5min L1 Easy week taking 1-2 less finish. of the swim. smoothly. spinning. strokes Set 5: 4x25m kick Z2 + Easy Run 10: Do this session on the 10sec, 150m Z1 swim. Set1: 10min Z1 Run off Turbo or a set of the bike. Aim for 30-50 rollers. grams of carb per hour.

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Phase Two – Progressing Specific Endurance - This phase builds on your Base phase and introduces more race - specific sessions Phasewhere you Two are working – Progressing at or above race Specific intensity. Endurance - This phase builds on your Base phase and introduces more race - specific sessions whereWeek Mondayyou are working at or Tuesdayabove race intensity. Wednesday Thursday Friday Saturday Sunday WeekThree MondayTempo Swim 1.6: TuesdayTech Run 30: WednesdayTest Bike 60: ThursdayTech Swim 1.2: FridayMoveable Day off: SaturdayBuild Run 40: SundayLong Bike 120: TempoSet 1: 200m Swim Z1 1.6: swim TechSet 1: Run10min 30: Z1 TestSet 1: Bike 5min 60: Z1 @ 85 TechSet 1: Swim300m 1.2: Z1 swim MoveableTake the day Day off off: to BuildSet 1: Run15min40: Z1 LongRepeat Bike the 120:following Three SetFree 1: and 200m Back Z1 swim SetRepeat 1: 10min the following Z1 SetRPM 1: 5min Z1 @ 85 Setmix 1: of 300m free and Z1 swimback. Takerecover. the Ideallyday off on to this Set 1:2: 15min12min Z1Z2 Repeat2x: the following FreeSet 2: and 2x50m Back Z1 Drill + Repeat6x: the following RPMSet 2: 5min Z2 @ 90 mixSet 2: of 5x( free25m and kick, back. recover.day but itIdeally can be on this Set 2:3: 12min8min Z3, Z2 2x:Set 1: 45min Z1 Set10sec 2: 2x50m Z1 Drill + 6x:Set 2: 1min Z3 SetRPM 2: 5min Z2 @ 90 Set50m 2: drill, 5x(25m 75m kick, swim) daymoved but if it it can works be better Set 3:4: 8min5min Z3,Z1 Set 1:2: 45min15min Z1Z2 10secSet 3: 4x50m + 15sec Set 2:3: 1min Z3Z1 RPMSet 3: 5min Z3 @ 95 50mAll Z1+20sec. drill, 75m swim) movedto fit into if it your works week better. SetAiming 4: 5min to maintain Z1 the Set Long 2: 15minEasy to Z2 Steady Setbuilding 3: 4x50m each +50m 15sec Z1- Set 3:4: 1min8min Z1 SetRPM 3: 5min Z3 @ 95 AllSet Z1+20sec.3: 150m Pull or toDo fit some into lightyour week. Aimingsame pace to maintain as the build the rideLong on Easy flat toto Steady buildingZ2-Z3-Z4. each 50m Z1- Set Work 4: 8minon your Z1 RPMSet 4: 5min Z1 SetSwim 3: Z1.150m Pull or Dostretching some light or get a samerun the pace week as beforethe build rideundulating on flat terrain.to Z2Set- Z34: -3x300mZ4. Z3 swim techniqueWork on your during the Set 4:5: 5min16km Z1 TT best Swim Work Z1.on your recovery stretchingmassage if or you get can. a runbut thefor slightlyweek before longer. undulatingFocus on keeping terrain. Set+ 30sec 4: 3x300m Z3 swim techniquepace variation. during Maintain the Seteffort. 5: 16km Record TT Time best and andWork catch on your at front recovery of massage if you can. butFinish for with slightly 10min longer. of Focuscadence on around keeping 90 -95 +Set 30sec 5: 200m Z1 swim pacea high variation. RPM, stand Maintain tall effort.HR Record Time and andstroke. catch at front of Finishstretching with 10min of cadenceand being around efficient. 90- 95 SetFree 5: and 200m Back Z1 swim aand high pick RPM, your stand knees tall up HRSet 5: 10min Z1 stroke. stretching andRemember being efficient. to eat and Free Aim andfor yourBack target andwhether pick youyour are knees up SetTry 5:to 10minuse the Z1 same Rememberdrink during to the eat ride and raceAim speedfor your on target the whetherrunning fastyou orare slow. Trylocation to use for the subsequent same drinkand ride during with the a grou ridep race300’s. speed on the running fast or slow. locationtests - Road for subsequent or Turbo andof friends ride with if you a grou can.p

300’s. tests - Road or Turbo of friends if you can. Four Easy Swim 1: Hard Bike 70: Option Session: Test Run 40: Steady Swim 1.6: Bike to Run Brick Moveable Day off: Tempo Bike 50: Four EasySet 1: Swim 200m 1: Z1 Free HardSet 1: Bike5min 70: Z1 @ 85 OptionWork on Session: your weakest TestSet 1: Run 5min 40: Z1 SteadySet 1: 3x100mSwim 1.6: Z1 + Bike to Run Brick MoveableIdeally take Day the off:day off Setand 1: Back 200m Mix Z1 Free SetRPM 1: 5min Z1 @ 85 Workdiscipline: on your weakest Set 1:2: 5min3min Z1Z2 10sec.Set 1: 3x100mMix of kick, Z1 +pull TempoSet 1: 5min Bike Z1 50: @ 85 Ideallyhere but take you the can day move off Set 2: 3x200m Z1 Pull Set 2: 5min Z2 @ 90 Easy Run 30 or Easy Set 3: 2min Z3 and swim RPM this day off to another and Back Mix RPM discipline:Bike 60 or Steady Set 2: 3min Z2 10sec. Mix of kick, pull Set 1: 5min Z1 @ 85 here but you can move Set+ 20sec 2: 3x200m working Z1 on Pull an SetRPM 2: 5min Z2 @ 90 Easy Run 30 or Easy Set 3:4: 2min5min Z3Z1 andSet 2:swim 10x100m Z2 + RPMSet 2: 5min Z2 @ 90 thisday inday the off week to another if it fits early catch Set 3: 5min Z3 @ 95 BikeSwim 60 1.8. or Steady Set 5: 3km TT Best 10sec. Do the first 5 RPM your schedule better + 20sec working on an RPM Set 4: 5min Z1 Set 2: 10x100m Z2 + Set 2: 5min Z2 @ 90 day in the week if it fits earlySet 3: catch 200m Z1 mix of SetRPM 3: 5min Z3 @ 95 SwimWork 1.8.on Technique. Seteffort. 5: 3km Record TT TimeBest and 10sec.pull and Do the the last first 5 swim5 RPMSet 3: 5min Z3 @ 95 yourbut try schedule not to dobetter back Setfree 3: and 200m Kick Z1 mix of RPMSet 4: 5min Z1 Don’tWork worryon Technique. about effort.HR Record Time and pullSet 3:and 300m the lastZ1 mix 5 swim SetRPM 3: 5min Z3 @ 95 butto back try not hard to sessions do back if free Use andthis Kicksession to SetRepeat 4: 5min the followingZ1 Don’tspeed, worry just get about some HRSet 5: 10min Z1 Setfree 3: and 300m back Z 1 mix RPMSet 4: 5min Z1 toyou back can hardavoid sessions it. Work if loosen the legs from 5x: extra miles in on your Run on a flat Work on your stroke Set 5: 20min Z3 @ 95 on your nutrition, Use this session to Repeat the following speed, just get some Set 5: 10min Z1 free and back Set 4: 5min Z1 you can avoid it. Work loosenthe past the couple legs fromof days. 5x:Set 5: 4min L4 @ 95 extraweakest miles sport. in on your surface.TryRun on a flat to use the duringWork on the your pull stroke and SetRPM 5: 20min Z3 @ 95 onespecially your nutrition, your recovery Relax in the water and RPM same location for then maintain form Set 6: 10min Z1 after a hard or long the past couple of days. Set 5: 4min L4 @ 95 weakest sport. surface.Try to use the during the pull and RPRunM off bike especially your recovery Relaxwork onin theyour water technique and RPMSet 6: 4min L1 @ 85 samesubsequent location tests. for Don’t thenwhen maintain you introduce form Set 6: 10min Z1 aftersession a hard where or youlong need RPM go out too hard, aim to your kick. Tempo Run 20: to take in both carbs work on your technique Set 6: 4min L1 @ 85 subsequent tests. Don’t when you introduce Run off bike session where you need RPMFinish with: gobuild out through too hard, the aim effort to your kick. TempoSet 1: 10min Run 20:Z3 toand take protein in both within carbs FinishSet 7: 10minwith: Z1 @ build through the effort Set 1:2 10min10min Z1Z3 and30min protein of finishing. within Set90RPM 7: 10min Z1 @ SetWork 2 10minon form Z1 during 30min of finishing. 90RPM Workyour run.on form during your run.

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Five Tempo Swim 1.6: Easy Run 30: Steady Swim 1.8: Day off: Hard Run 50: Hilly Bike 120: Steady OW 30: Set 1: 200m Z1 swim After 5-10 min of light Set 1: 3x100m Z1 + How comfortable are Set 1: 5min Z1 Repeat the following Swim Open water to Free and Back mobility work run in Z1 10sec. Mix of kick, pull you on the bike? Many Set 2: 5min Z2 3x: start getting used to Set 2: 2x50m Z1 Drill + Heart Rate for 30 min. and swim people spend Set 3: 5min Z3 Set 1: 30min Z1 @ 90 that environment again. 10sec Aim to hold a Set 2: 4x300m Z2 + thousands on buying a Set 4: 2min Recovery RPM Set 1: 5min Z1 Set 3: 4x50m + 15sec consistent HR and pace 30sec. Do the first 2 bike but then never get Repeat the following Set 2: 10min Z2 @ 75 Repeat the following building each 50m Z1- so don’t go out too pull and the last 2 swim it fitted properly. For 3x: RPM 2x: Z2-Z3-Z4. hard. You should finish Set 3: 300m Z1 mix £100-£200 it’s a Set 5: 6min Z4 Long Ride over hilly Set 2: 8min Z2 Set 4: 3x300m Z3 swim feeling good. 5min free and back worthwhile investment. Set 6: 2min Recovery terrain. Pedal smoothly breathing bilaterally if + 30sec stretching to finish. Aim to hold the same Not only will it help you Then finish with: over hills. Remember to you can Set 5: 200m Z1 swim speeds relative to the to be more comfortable Set 7: 9min Z1 hydrate and fuel during Set 3: 2min Recovery Free and Back Steady Swim 1.6 and efficient on the Aim to be as fast on the ride. Finish with: Aim for your target session last week where bike, it will also help your third rep as your Set 4: 5min Z1 kicking race speed on the you were doing 100 your running because first. Keep cadence and swimming. 300’s. reps. you won’t get off the high even when tiring Nice and relaxed and bike as fatigued and remember your enjoy. recovery nutrition.

Six Day Off: Tech Swim 1.2: Easy Run 30: Day Off: Option Session: Bike to Run Brick Long Run 50: Recovery Week. Set 1: 300m Z1 swim Set 1: 30min Z1 Enjoy a bit of a sleep in If you are still feeling Tempo Bike 60: Set 1: 50min running in Massage or light mix of free and back. Do 5-10 min of light and do some light tired take another day Set 1: 5min Z1 @ 85 Z1. Keep intensity even stretching session – Set 2: 5x(25m kick, mobility work before stretching or Yoga in off here, otherwise RPM throughout the session. focus on the big 50m drill, 75m swim) commencing your run. the evening work on your weakest Set 2: 5min Z2 @ 90 This will help to build muscles: Glutes, All Z1+20sec. Keep working on your discipline: RPM your base endurance Quads, and Set 3: 150m Pull or technique, even when Easy Run 30 or Easy Set 3: 5min Z3 @ 95 which will support your Hamstrings. Swim Z1. running slowly. Don’t Bike 60 or Steady RPM higher intensity work See if you can get a get sloppy. Pick up Swim 1.8. Set 4: 5min Z1 later on. Keep RPM high swim coach to have a knees, stand tall and Work on Technique. Set 5: 30min Z3 @ 95 throughout and stand look at your stroke and keep RPM around 93- Don’t worry about RPM tall with good give you some tips on 95 speed, just get some Set 6: 10min Z1 technique. 5-10min of your technique. extra miles in on your Run off bike light stretching to weakest sport. Tempo Run 20: finish. Set 1: 10min Z3 Congratulations! Set 2 10min Z1 You’re half way through Work on form during your preparation. Aim your run. to continue being consistent with your training.

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Seven Easy Swim 1.4: Fartlek Run 40: Easy Bike 60: Tempo Swim 1.6: Hilly Bike 120: Long Run 60: Moveable Day off: Set 1: 200m Z1 Free Set 1: 5min Z1 Set 1: 5min Z1 @ 90 Set 1: 200m Z1 swim Repeat the following Set 1: 60min running in Take the day off to and Back Mix Set 2: 4min Z2 RPM Free and Back 3x: Z1. Slight increase in recover from your Set 2: 5x200m Z1 Pull Set 3: 3min Z3 Set 2: 5min Z1 @ 80 Set 2: 2x50m Z1 Drill + Set 1: 30min Z1 @ 90 the length of your long week. Ideally on this + 20sec working on an Set 4: 2min Recovery RPM. 10sec RPM run. Keep working on day but it can be early catch Repeat the following Set 3: 45min Z1 Set 3: 4x50m + 15sec Set 2: 10min Z2 @ 75 your technique. Take a moved if it works better Set 3: 200m Z1 mix of 4x: Spinning at 90-95 RPM. building each 50m Z1- RPM couple of gels with you to fit into your week. free and Kick Set 5: 2min Z3 Set 4: 5min Very Easy Z2-Z3-Z4. Stay in the seat over and take one at 20min Do some light Use this session to Set 6: 1min Z1 Can do this on road or Set 4: 3x300m Z3 swim the hills and practice and another at 40min stretching or get a loosen the legs from Set 7: 1min Z4 turbo. Focus on smooth + 30sec pedalling a full circle, to keep energy levels massage if you can. the past couple of days. Set 8: 1min Z1 pedalling. This will help Set 5: 200m Z1 swim so no ‘dead spots’. up and to help you Relax in the water and Then finish with: to recover your legs Free and Back recovery faster. work on your technique Set 7: 6min Z1 from yesterday’s hard Aim for your target Make sure you’ve got run race speed on the your recovery nutrition 300’s. in place before you start this one.

Eight Steady swim 1.5: Steady Bike 50: Build Run 40: Moveable Day off: Tempo Bike 70: Steady OW 45: Steady Run 50: Set 1: 200m Z1 swim Set 1: 5min Z1 95 RPM Set 1: 15min Z1 Ideally take the day off Set 1: 5min Z1 @ 85 Set 1: 5min Z1 Set 1: 50min running in with a little bit of Repeat the following Set 2: 12min Z2 here but you can move RPM Repeat the following Z2. Slight increase in backstroke. 3x: Set 3: 8min Z3, this day off to another Set 2: 5min Z2 @ 90 3x: intensity, getting used Set 2: 2x50m kick Z1 + Set 2: 3min Z1 single Set 4: 5min Z1 day in the week if it fits RPM Set 2: 5min Z2 to pushing at a higher 10sec. leg @ 90 RPM swapping Use the same course as your schedule better. Set 3: 5min Z3 @ 95 breathing bilaterally if intensity for longer. Set 3: 2x500m swim legs every 30sec you did in week 3 and Have you thought RPM you can Keep RPM high Z2 + 50sec. Set 3: 8min Z2 @ 75 compare. You should about what equipment Set 4: 5min Z1 Set 3: 2min Recovery throughout and stand Set 4: 200m Z1 swim. RPM see an increase in you are going to use in Repeat the following Set 4: 3min Z3 tall with good Slightly longer reps to Set 4: 2min Z1 @ 85 distance run for the your race? Now is a 4x: Set 5: 2min Recovery technique. 5-10min of improve endurance. RPM same effort. good time to start Set 5: 8min L3 @ 95 Finish with: light stretching to Keep counting strokes Finish with: getting organised so RPM Set 4: 4min Z1 kicking finish. every 3rd 50m to check Set 5: 5min L1 Easy you can practise using Set 6: 2min L1 @ 85 and swimming. you are holding your spinning. it in training. RPM Use the goggles and form together Do this session on the Then finish with: wetsuit that you intend Turbo or a set of Set 7: 10min Z1 @ to race in. Practice rollers. 90RPM taking your wetsuit off quickly at the end of the session (make sure you’ve got something on underneath)

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE

Nine Moveable Day off: Easy Run 30: Test Swim 1.3: Easy Bike 60 2: Build Swim 1.8: Option Session: Test Bike 60:

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Phase Three – Race Specific - Now you have done the bulk of the hard work and the sessions now become shorter but often with higher intensity.Phase ThreeThis is the – timeRace to practiceSpecific pushing - Now yourself you have hard done like youthe wibulkll in of you the race hard and work understand and the sessions how to pacenow becomeyourself shorterproperly. but often with higher intensity. This is the time to practice pushing yourself hard like you will in you race and understand how to pace yourself properly. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday TenWeek TechMonday Swim 1.2: EasyTuesday Bike 60 2: TestWednesday Run 40: DayThursday Off: TempoFriday Swim 1.6: RaceSaturday Simulation Brick OptionSunday Session: Tempo Bike 50: Ten SetTech 1: Swim300m 1.2:Z1 swim SetEasy 1: Bike 5min 60 Z1 2 @: 90 SetTest 1: Run 5min 40: Z1 DayEnjoy Off: a bit of a sleep SetTempo 1: 200m Swim Z1 1.6: swim Race Simulation Brick OptionIf you are Session: still feeling mixSet 1: of 300m free and Z1 back.swim RPMSet 1: 5min Z1 @ 90 Set 2:1: 3min5min Z2Z1 in Enjoy and ado bit some of a lightsleep FreeSet 1: and 200m Back Z1 swim SetTempo 1: 5min Bike Z1 50: @ 85 tired If you take are anotherstill feeling day Setmix 2: of 5x(25m free and kick, back. SetRPM 2: 5min Z1 @ 80 Set 3:2: 2min3min Z3Z2 stretchingin and do someor Yoga light in SetFree 2: and 2x50m Back Z1 Drill + RPMSet 1: 5min Z1 @ 85 offtired here, take otherwise another day 50mSet 2: drill, 5x(25m 75m kick, swim) RPM.Set 2: 5min Z1 @ 80 Set 4:3: 5min2min Z1Z3 thestretching evening. or BookYoga your in 10secSet 2: 2x50m Z1 Drill + SetRPM 2: 5min Z2 @ 90 workoff here, on yourotherwise weakest All50m Z1+20sec. drill, 75m swim) RepeatRPM. the following Set 5:4: 3km5min TT Z1 Best bikethe evening. in to be Bookserviced your Set10sec 3: 4x50m + 15sec RPMSet 2: 5min Z2 @ 90 discipline:work on your weakest Easy Run 30 or Easy SetAll Z1+20sec.3: 150m Pull or 5x:Repeat the following effort.Set 5: 3kmRecord TT TimeBest and nowbike soin toit’s be not serviced a last buildingSet 3: 4x50m each +50m 15sec Z1- SetRPM 3: 5min Z3 @ 95 discipline: Bike 60 or Steady SwimSet 3: Z1.150m Pull or Set5x: 3: 15sec Z5 HReffort. Record Time and minutenow so rushit’s not before a last you Z2building-Z3-Z4. each 50m Z1- RPMSet 3: 5min Z3 @ 95 Easy Run 30 or Easy Swim 1.8. SwimWork Z1.on your recovery SpinningSet 3: 15sec at 100 Z5 -105 SetHR 5: 10min Z1 race.minute rush before you SetZ2- 4:Z3 800m-Z4. Z3 swim + SetRPM 4: 5min Z1 Bike 60 or Steady

and Work catch on your at front recovery of RPM.Spinning at 100-105 SetUse 5: the 10min same Z1 location race. 3Set0sec 4: 800m Z3 swim + Set 5:4: 20km5min Z1Z3 @ 95 SwimWork 1.8.on Technique. stroke.and catch at front of SetRPM. 4: 4min 45sec Z1 @ as Use your the run same test location in Set30sec 5: 200m Z1 swim RPMSet 5: 20km Z3 @ 95 Don’t Work worryon Technique. about Run off bike stroke. 90Set RPM4: 4min 45sec Z1 @ weekas your 4. runDon’t test go in out FreeSet 5: and 200m Back Z1 swim RPM speed,Don’t worry just get about some Tempo Run 25: Finish90 RPM with: tooweek hard, 4. Don’t pace goyour out FreeUse theand 800mBack rep to Run off bike extraspeed, miles just getin on some your

SetFinish 4: 5miwith:n Z1 effort.too hard, Run pace in the your same practice Use the your800m pacing rep to for SetTempo 1: 3km Run Z3 25: weakestextra miles sport. in on your CanSet 4: do 5mi thisn onZ1 road or shoeseffort. asRun you’ll in the race same in yourpractice race. your Visualise pacing for Set 21: 10min 3km Z3 Z1 weakest sport. turbo.Can do The this sprints on road will or andshoes don’t as you’ll wear racesocks in if yourselfyour race. swimming Visualise in SetUse 2 this 10min session Z1 to helpturbo. to The wake sprints your legswill youand won’tdon’t wearrace insocks them if theyourself event. swimming in practice Use this pacing session for to the up.help to wake your legs you won’t race in them the event. race.practice Use pacing race kit. for the up. race. Use race kit. WWW.GARMIN.CO.UK 8

TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE

Eleven Fartlek Run 40: Easy Swim 1.6: Option Session: Hard Bike 55: Tempo Swim 1.6: Short Brick Day off: Set 1: 5min Z1 Set 1: 200m Z1 Free Work on your weakest Set 1: 5min Z1 @ 85 Set 1: 200m Z1 swim Tempo Bike 35: Congratulations - All Set 2: 4min Z2 and Back Mix discipline: RPM Free and Back Set 1: 5min Z1 @ 85 the hard work is done Set 3: 3min Z3 Set 2: 3x400m Z1 Pull Easy Run 30 or Easy Set 2: 5min Z2 @ 90 Set 2: 2x50m Z1 Drill + RPM now. Start to do some Set 4: 2min Recovery + 20sec working on an Bike 60 or Steady RPM 10sec Set 2: 5min Z2 @ 90 visualisation of your Repeat the following early catch Swim 1.8. Set 3: 5min Z3 @ 95 Set 3: 4x50m + 15sec RPM race to mentally 4x: Set 3: 200m Z1 mix of Work on Technique. RPM building each 50m Z1- Set 3: 5min Z3 @ 95 prepare. Set 5: 2min Z3 free and Kick Don’t worry about Set 4: 5min Z1 Z2-Z3-Z4. RPM Set 6: 1min Z1 Longer reps to prepare speed, just get some Repeat 4x: Set 4: 800m Z3 swim + Set 4: 5min Z1 Set 7: 1min Z4 for your race. If you’re extra miles in on your Set 5: 3min L4 @ 95 30sec Set 5: 15min Z3 @ 95 Set 8: 1min Z1 going to be racing in a weakest sport. RPM Set 5: 200m Z1 swim RPM Then finish with: wetsuit, use it for part Set 6: 2min L1 @ 85 Free and Back Run off bike Set 7: 6min Z1 or all of this session. RPM Use the 800m rep to Tempo Run 20: Don’t force the pace, Set 7: 30sec L5 @ 100 practice your pacing for Repeat the following just focus on technique RPM your race. Visualise 2x: and let the speed Set 8: 2min L1 @ 85 yourself swimming in Set 1: 5min Z3 come. RPM the event. Set 2: 5min Z1 Finish with: Practice pacing and use Set 7: 5min Z1 @ race equipment 90RPM

Twelve Max Swim 1.2: Day off: Hard Bike 30: Day off: Pick up Run 20: Easy Swim .5: Race! Set 1: 200m Z1 swim Get a massage here, Set 1: 3min Z1 @ 85 Start organising all Set 1: 5min Z1 Set 1: 100m Z1 + Get there with plenty of with a little bit of but only if you have RPM your race kit and put it Repeat the following 20sec time to spare so you’re backstroke. been getting them Set 2: 3min Z2 @ 90 in one place or in the 5x: Set 2: 100m Z2 + not rushed and Set 2: 2x50m kick Z1 + regularly. Otherwise RPM bag you will take to the Set 2: 30sec Z4 20sec stressed. Use your 10sec. some light stretching. Set 3: 5min Z3 @ 95 race. Take spares of Set 3: 1.5min Z2 Set 3: 100m Z3 + Garmin as a guide Set 3: 4x50m as 25m Write out a timeline RPM essential kit like Finish with: 20sec through the event but Z5, 25m Z1 + 30sec from the evening Set 4: 3min Z1 goggles, shoe laces, Set 4: 5min Z1 Set 4: 4x25m Z4 + race on feel as well as Set 4: 100m Z1 swim before the race up to Repeat 2x: inner tubes and a tyre. Run on a soft surface in 20sec what it is telling you. and kick race start so you are Set 5: 2min L4 @ 95 your race shoes if you Set 5: 100m Z1 Free HR can often be higher Set 5: 400m Z3 swim clear about what you RPM can. Don’t force the and Back than normal due to Set 6: 200m Z1 swim. are doing and where Set 6: 1min L1 @ 85 pace during your 30sec Easy bike 20: adrenaline. Aim to even you need to be. Refer RPM pick ups. You should Set 1: 20min Z2 @ or negative split to the race website or Set 7: 30sec L5 @ 100 be starting to feel 95RPM through each leg, just info you have received. RPM pretty good so let the Use the bike ride to like you have practiced Set 8: 2min L1 @ 85 speed come naturally. check gears and brakes in training. Most of all RPM are working properly. enjoy yourself! Finish with: Do both sessions in the Set 7: 5min Z1 @ am and relax in the 90RPM pm.

WWW.GARMIN.CO.UK 9

TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE

Ben Bright is the Great Britain Men’s Olympic Triathlon coach for the 2012 Games. He is also a former Olympic triathlete (Sydney 2000) who has coached World Champion and Olympic triathletes. His business, Triathlon Performance Solutions, provides coaching and training camps for age group athletes who are serious about maximising their potential.

More information on Ben and Triathlon Performance Solutions at www.triathlonperformancesolutions.com