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RG Active – 16 Week Olympic Distance Triathlon Plan – Page 116 WeekSTANDARD BEGINNER TRIATHLON TRAINING PLANinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 2Key NotesPlease 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 consumingprogramme, 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 canswim 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 towardsthe latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. We would stronglyadvise 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 racingin. 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 OpenWater swimming done in preparation for your race. All novice triathletes benefit greatly from getting the experience of what it is actually like to swim inopen 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 totheir 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 understandhow 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 cancomfortable. Do try to complete sessions where possible, pacing yourself to do so, taking breaks on rides, or adding a walk/run element into runsessions 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 raceday, 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 thecurrent 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, youmay change them to suit your own timings or around existing club sessions that you may already attend. So long as you allow sufficient recoverybetween 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 programsthat are referenced throughout the plan.info@rgactive.comwww.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 3WEEK DAYSUNDAYSESSIONSwimBikeRunRestStrength &RunSwimBikeDISTANCE1.5 km10 km5 km45 min/3 km1 km20 kmINTENSITYSESSIONDETAILSDrills/IntervalsSteady stateSteady stateNegative splitDrills/Intervals“Just Ride”Swim:Session #23 km warm up@RPE 4-55km @RPE 7-82 km warm down@RPE 4Run:"just run", @RPE 5-6trying to maintainsteady pace; notepace/speed.Use this as a guideto your currentaerobic pace, whichyou can work of forfuture sessions inthis plan.Strength:Program 1aSwim:Session #1Run:Threshold run; coverthe distance in yourbest possible time foryour current fitness.@RPE 8 Head out for a ride atan RPE 5-8, somemixed efforts, takingin hills as theyhappen and makinguse of any flat safeareas to put a littlepower down.KEYFOCUSArm position on fistdrill. Hip rotation withPull buoyWorking out whatyour sustainablepace is over 5 kmPace control andgood form.Strength: Skill ofmovement.Run: hard workeffort.Hold a steady pace &get a feel for thewaterWorking at thresholdand belowNOTESUsing a pull buoymakes your hips andlegs more buoyant;therefore, allowingyou to not kick, andfocus on armmovement and hiprotation. However,learning to kickefficiently willultimately improveyour swim.Session may bedone on indoortrainers wherepractical, howeverdon't ignore value ofgetting out on thebikeThis will set abenchmark for 5 kmthat you can use tojudge the pace ofsession over the next4 weeks.Strength training isvaluable for makingyou more "robust",but exercises mustbe performedcorrectly; focus ontechnique.Run should be shortand sharp, againgiving you a benchmark for your abilityto work hard.Focus on yourbreathing pattern,keeping it consistent.If you can; try tobreathe bilaterally (toboth sides) as this isa useful skill, and willmake your strokemore efficient.Learning to vary thepace on the bike willkeep traininginteresting, but willalso teach pacejudgment and yourability to overtakecleanlyBuilding a routine ofallocating time to trainLetting your musclestart to work intofocused trainingLearning skill/drill workfor techniqueimprovementEmbarking on strengthtraining to improvestrength enduranceUse sessions in thefirst couple of weeksto set times andspeeds so you canhave a benchmark forperformance, and usethese times to setpace/speeds forsessions over the nextmonth and gaugeimprovement.WEEKLYDISTANCE:40.5 KMinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 4WEEK SUNDAYSESSIONSwimBikeSwim &RunRestStrengthRunBikeDURATION1.5 km15 km1.5 km/5 km45 min6.5 km25 ession #3Steady stateSteady state3 km warm up@RPE 4-5Swim:Session#22 km @RPE 83 km @RPE 52 x throughRun:Run at a steady butsustainable tempopace that is just belowyour maximum effortfor 5 km.@RPE 6-72 km warm down@RPE 4Mixed effortStrength:Program 1bHillsHead out for asteady run aroundRPE 5-7.Aim to includesome undulation inyour route, holdingthe effort level onthe hills, both upand down.Use the downhill towork hard on footstrike andstabilisation.“Just Ride”Head out for a rideat an RPE 5-8,some mixed efforts,taking in hills asthey happen andmaking use of anyflat safe areas toput a little powerdown.KEY FOCUSBody position andkicking efficiencyWorking towards athreshold pace,setting a pace forlater sessionsPace control and goodform.Strength: Skill ofmovement.Maintaining paceeven on undulatingterrain.Working atthreshold and belowNOTESKicking work will aidbody position androtation through thehips which will propela better stroke.Shorter efforts willintroduce speedwork. Use pull buoywork to focus on hiprotation.Session may bedone on indoortrainers wherepractical, howeverdon't ignore valueof getting out on thebikeMaintain form evenwhen working hard.This will be importantfor efficient come raceday.Strength training isvaluable for makingyou more "robust",but exercises mustbe performedcorrectly; focus ontechnique.You may utilisesessions like theseas off-roadsessions. Themixed surfaces willchallenge you moreand may also be anice break fromtarmac.Learning to vary thepace on the bikewill keep traininginteresting, but willalso teach pacejudgment and yourability to overtakecleanlyBuilding on the firstweek slightly, but nottoo much, so as toallow recovery.Pace judgement andlearning times forcompleting distancesetc.Getting to know theweights needed foreach exercise on thestrength programTaking note of yourpace for a givendistance and intensitywill make setting pacein later session moreaccurateWEEKLYDISTANCE:54.5 KMinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 5WEEK mBikeSwim &RunRestStrengthSwimBrick2 km20 km1.5 km/6.5 km45-60 min1.5 km15 km/3 kmDrills/IntervalsSwim:Session #4Mixed effort4 km @RPE 54 km @RPE 6-74 km @RPE 5-64 km @RPE 7-84 km @RPE 5-6Use the gearing tokeep your cadencebetween 85-95KEY FOCUSLeg & head positionin the water. Pace &speed.Pacing & cadenceNOTESContinuing withbody positioning andbreathing techniquePace control; havingthe ability to switchpace based onperceived effort willbe a key skill inpacing in a raceIntervals/TempoSwim:Session #3Drills/IntervalsStrength: Program1aSwim:Session #2Run"just run"RPE @6-7Steady stateBike @RPE 5-6steady effortConsistency; keep theroutine going. Modifysession timings to fityour schedule if needbe or if you find onesession fatigues you foranother too muchYour first brick sessionwill be a chance to feelwhat it's like to run offthe bike.Run @RPE 6-7steady effortSteady aerobic pace,trying to maintain goodform throughout.Run posture/form andability to hold pace andtechnique.Execution & postureduring exerciseHolding form whileworking hardGetting used torunning off the bikeThe focus of this runshould be feelingcomfortable with thedistance, focusing onyour posture and runform, finishing feelingstrong.Third week in, theexercises shouldstart to get easier asyour body begins toadapt. Keep payingattention to goodbody positionAs you doshorter/faster effortsit can be easy tolose techniquefocus. Try to keepyour form, evenwhen working hardFirst Brick: Runningoff the bike can feelodd as the legmovements differ.Start slow and try tosettle into acomfortable runrhythmWEEKLYDISTANCE:48 KMinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 6WEEK SUNDAYSESSIONSwimBikeStrength &RunRestStrengthSwim &RunBikeDURATION2 km20 km7.5 km60 min1.5 km/5 km30 ession #5Intervals5 x 5 Efforts:5 min @RPE 55 min @RPE 8Repeat until withinthe last Km thendrop to RPE 4 forcool downSteady stateStrength:Program 1aTempoStrength:Program 1bRun:Steady state;@RPE 6Drills/TrackSwim:Session #3Run:Session 1HillsSteady state ridewith some hillsincluded. Maintainsteady cadenceand rhythm. Pacejudgement on hills.One month in you'll bestarting to feelimprovements infitness from training.Stick to the increasesin distances as bestyou can, and where itfits.By now you should begetting more familiarwith judging your efforton the RPE scale.Improvements inspeed are seen in theability to repeat effortsconsistently, not justgo faster on one or twoefforts.You may do this runoff-road with someundulation to keep itinteresting andchallenge yourpacing, but don’tmake it a full-on hillsession.KEY FOCUSBody position,rotation through thehipsPace judgementand working athigher effortsRun: Keep it light soyou can hold a steadypace throughoutLearning to run atpace and maintainitArm position,rotation & speedworkPace judgement onhillsNOTES1 arm drills help youfocus on strokedevelopment; makingsure both arms canpull equally. It willalso help you tobreath to both sidesas well as assistingrotation.This may beperformed on aturbo or outside,whichever isconvenientSteady effort at abelow max pace,focusing on holdingform and keepingeach km the samespeed. If your formsuffers then slow thepace.The strengthprogram should begetting easier andyou should beincreasing yourweights/times ofeach exercise.Track sessions agreat for pacing, andworking on speeddevelopment. Usethis first session tofocus on settingtimes over eachdistance that youcan replicate.Running up anddown hillsincreases strength.Control pace onascent so you'reable to continue ata good pace onceat the top.WEEKLYDISTANCE:66.5 KMinfo@rgactive.comwww.rgactive.com