RG Active – 16 Week Olympic Distance Triathlon Plan – Page 1 16 Week [email protected] STANDARD BEGINNER TRIATHLON TRAINING PLANwww.rgactive.com RG Active – 16 Week Olympic Distance Triathlon Plan – Page 2 Key Notes Please find below a 16 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. In order to be able complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 800m continuously, you can cycle for 60mins and run for 30mins. The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. 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 as much time as possible 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 most of 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 benefit 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 specific 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. If some of the distances earlier in the program are much further than you’re currently doing for a given discipline; complete as much as you can comfortable. Do try to complete sessions where possible, pacing yourself to do so, taking breaks on rides, or adding a walk/run element into run sessions if you struggle here. 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. From time to time your busy lives will get in the way, we recommend that you don’t make up the missed sessions simply resume your plan on the current day. Similarly, the particular days the various sessions are laid out on are an example of a suitable/ideal way to spread them out. However, you may change them to suit your own timings or around existing club sessions that you may already attend. So long as you allow sufficient recovery between longer sessions, or the same discipline. At the back of this training plan is the ‘Appendix’ where you will find the RPE scale, swim sessions and strength and conditioning programs that are referenced throughout the plan. [email protected] www.rgactive.com RG Active – 16 Week Olympic Distance Triathlon Plan – Page 3 WEEK 1 GOALS Building a routine of DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY allocating time to train Strength & SESSION Swim Bike Run Rest Swim Bike Letting your muscle Run start to work into focused training DISTANCE 1.5 km 10 km 5 km 45 min/3 km 1 km 20 km Learning skill/drill work INTENSITY Drills/Intervals Steady state Steady state Negative split Drills/Intervals “Just Ride” for technique SESSION Swim: 3 km warm up Run: Strength: Swim: Head out for a ride at improvement Session #2 @RPE 4-5 "just run", @RPE 5-6 Program 1a Session #1 an RPE 5-8, some DETAILS trying to maintain mixed efforts, taking Embarking on strength 5km @RPE 7-8 steady pace; note Run: in hills as they training to improve pace/speed. Threshold run; cover happen and making strength endurance 2 km warm down the distance in your use of any flat safe @RPE 4 Use this as a guide best possible time for areas to put a little Use sessions in the to your current your current fitness. power down. first couple of weeks aerobic pace, which @RPE 8+ to set times and you can work of for speeds so you can future sessions in have a benchmark for this plan. performance, and use these times to set pace/speeds for sessions over the next month and gauge improvement. KEY Arm position on fist Working out what Pace control and Strength: Skill of Hold a steady pace & Working at threshold FOCUS drill. Hip rotation with your sustainable good form. movement. get a feel for the and below WEEKLY Pull buoy pace is over +5 km Run: hard work water DISTANCE: effort. 40.5 KM NOTES Using a pull buoy Session may be This will set a Strength training is Focus on your Learning to vary the makes your hips and done on indoor benchmark for 5 km valuable for making breathing pattern, pace on the bike will legs more buoyant; trainers where that you can use to you more "robust", keeping it consistent. keep training therefore, allowing practical, however judge the pace of but exercises must If you can; try to interesting, but will you to not kick, and don't ignore value of session over the next be performed breathe bilaterally (to also teach pace focus on arm getting out on the 4 weeks. correctly; focus on both sides) as this is judgment and your movement and hip bike technique. a useful skill, and will ability to overtake rotation. However, Run should be short make your stroke cleanly learning to kick and sharp, again more efficient. efficiently will giving you a bench ultimately improve mark for your ability your swim. to work hard. [email protected] www.rgactive.com RG Active – 16 Week Olympic Distance Triathlon Plan – Page 4 WEEK 2 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Building on the first week slightly, but not Swim & too much, so as to SESSION Swim Bike Rest Strength Run Bike allow recovery. Run Pace judgement and DURATION 1.5 km 15 km 1.5 km/5 km 45 min 6.5 km 25 km learning times for completing distances INTENSITY Drills/Intervals Steady state Steady state Mixed effort Hills “Just Ride” etc. SESSION Swim: 3 km warm up Swim: Strength: Head out for a Head out for a ride Session #3 @RPE 4-5 Session#2 Program 1b steady run around at an RPE 5-8, Getting to know the DETAILS RPE 5-7. some mixed efforts, weights needed for 2 km @RPE 8 Run: taking in hills as each exercise on the 3 km @RPE 5 Run at a steady but Aim to include they happen and strength program 2 x through sustainable tempo some undulation in making use of any pace that is just below your route, holding flat safe areas to Taking note of your 2 km warm down your maximum effort the effort level on put a little power pace for a given @RPE 4 for 5 km. the hills, both up down. distance and intensity @RPE 6-7 and down. will make setting pace Use the downhill to in later session more work hard on foot accurate strike and stabilisation. KEY FOCUS Body position and Working towards a Pace control and good Strength: Skill of Maintaining pace Working at kicking efficiency threshold pace, form. movement. even on undulating threshold and below WEEKLY setting a pace for terrain. DISTANCE: later sessions 54.5 KM NOTES Kicking work will aid Session may be Maintain form even Strength training is You may utilise Learning to vary the body position and done on indoor when working hard. valuable for making sessions like these pace on the bike rotation through the trainers where This will be important you more "robust", as off-road will keep training hips which will propel practical, however for efficient come race but exercises must sessions. The interesting, but will a better stroke. don't ignore value day. be performed mixed surfaces will also teach pace Shorter efforts will of getting out on the correctly; focus on challenge you more judgment and your introduce speed bike technique. and may also be a ability to overtake work. Use pull buoy nice break from cleanly work to focus on hip tarmac. rotation. [email protected] www.rgactive.com RG Active – 16 Week Olympic Distance Triathlon Plan – Page 5 WEEK 3 GOALS DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Consistency; keep the routine going. Modify Swim & session timings to fit SESSION Swim Bike Rest Strength Swim Brick your schedule if need Run be or if you find one session fatigues you for DURATION 2 km 20 km 1.5 km/6.5 km 45-60 min 1.5 km 15 km/3 km another too much INTENSITY Drills/Intervals Mixed effort Intervals/Tempo Drills/Intervals Steady state Your first brick session SESSION Swim: 4 km @RPE 5 Swim: Strength: Program Swim: Bike @RPE 5-6 will be a chance to feel DETAILS Session #4 4 km @RPE 6-7 Session #3 1a Session #2 steady effort what it's like to run off 4 km @RPE 5-6 the bike.