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

RG Active – 16 Week Olympic Distance Triathlon Plan – Page 2Key NotesPlease find below a 16 week beginner, sprint distance triathlon training plan to help you prepare for your event. This 16 week training plan is designed to get a novice triathlete through a sprint 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 400m continuously, you can cycle for 20 mins and run for 15 mins. 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 Sprint Triathlon Plan – Page 3WEEK TANCE500 m2.5 km45 min650 m10 kmINTENSITYSESSIONDETAILSDrills/IntervalsSteady stateTechniqueDrills/Intervals“Just Ride”Swim:Session #1Run:"just run", @RPE 5-6trying to maintainsteady pace; notepace/speed.Strength:Program 1aSwim:Session #2Use this as a guideto your currentaerobic pace, whichyou can work of forfuture sessions inthis plan.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.KEYFOCUSKicking endurance &hip rotation.Pace control andgood form.Strength: Skill ofmovement.Hold a steady pace &get a feel for thewaterWorking at thresholdand belowNOTESGetting used to thewater, starting aroutine. Focus oncontrolling yourbreathing.This will set abenchmark for ashort distance thatyou can use to judgethe pace of sessionsover the next 4weeks.Strength training isvaluable for makingyou more "robust",but exercises mustbe performedcorrectly; focus ontechnique.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:14 KMinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Sprint Triathlon Plan – Page 4WEEK N650 m3.5 km500 m45 min2.5 km12.5 ession #2KEY FOCUSBody position andarm position forstroke in 1-arm drillNOTES1 arm work will helpyou keep a betterposition and teachyou to breath androtate to both sides.Steady StateRun:Run at a steady butsustainable tempopace that is justbelow yourmaximum effort for5 km.@RPE 6-7Steady stateSwim:Session#1Mixed 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.Pace control andgood form.Kicking will aidefficiency and hiprotation.“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.Strength: Skill ofmovement.Maintaining paceeven on undulatingterrain.Working atthreshold and belowStrength 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:19.7 KMinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Sprint Triathlon Plan – Page 5WEEK ION750 m15 km3.5 km45-60 min500 m12 km/3 ession #3Mixed 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 raceNegative SplitDrills/IntervalsSwim:Session #1Steady stateRunStart your run ataroundRPE @5-6, then buildyour effort up to@RPE 8 by the end ofyour run.The aim is to completethe second half of therun faster than the firsthalf.Strength: Program1aBike @RPE 5-6steady effortRun posture/form andability to increase paceExecution & 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 and fastThird 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 runrhythmConsistency; 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 effortWEEKLYDISTANCE:35 KMinfo@rgactive.comwww.rgactive.com

RG Active – 16 Week Sprint Triathlon Plan – Page 6WEEK SUNDAYSESSIONSwimStrengthRunRestStrengthSwim &RunBikeDURATION650 m60 min5 km60 min650 m/3.5 km17.5 ession #2Steady stateStrength:Program 1aRun:Steady state;@RPE 6TempoStrength:Program 1bTempoSwim:Session #2Run:Run at around@RPE 7-8 andtarget your best timeover this distance sofar in the program.You may do this runoff-road with someundulation to keep itinteresting andchallenge yourpacing, but don’tmake it a full-on hillsession.HillsSteady 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.KEY FOCUSBody position,rotation through thehipsRun: 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.Steady 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:28 KMinfo@rgactive.comwww.rgactive.com