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INVEST IN YOUR HEALTHAND YOUR WEALTH12-weekSprint training planfor intermediate triathletesOfficial title sponsor of thewww.ajbell.co.uk

Key notesPlease find below a 12-week ‘intermediate’ standard Sprint distance triathlon training plan to help you prepare for your event. This 12-week training plan is designed to get a triathlete through a Sprint distance triathlon. It is not a complex or hugely time-consuming programme, but it will get you to the finish line incompetitive shape. In order to be able to complete the training you should have a reasonable level of fitness at the start of the training. A prerequisite would be that you can swim 400m continuously, you can cycle for45 mins and run for 30 mins. 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 therunning 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. Allnovice 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 wouldadvise 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 samebike 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. Sometimes your busy life will get in the way of your training, we recommend that you don’t try and make up missed sessions, just simply resume your plan on the current day.www.rgactive.com2

Relay teamsPlease 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 ofyour 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 theprogramme, 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. Forexample; 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 canmake 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 overinto some team training.www.rgactive.com3

WEEK AYSATURDAYSUNDAYSwimBikeRunRestStrength and RunSwimBikeDuring the first weekyou’re just trying tobuild your training intoyour daily routine.DISTANCE1.5km10km3km45 mins/1.5km1.2km15kmINTENSITYDrills/IntervalsSteady stateSteady stateSteady stateDrills/IntervalsMixed effort200m Warm up200m drill (25m fistdrill/25m FS x 6)400m @RPE 6300m @RPE 7200m @RPE 8100m @RPE 9100m cool down5 mins @RPE 4-5Complete distance@RPE 5-6maintaining steadypace; noting speed/timeKEY FOCUSBody position,arm position whenbeginning strokeGetting the legsmovingGetting into running,establishing abaselineStarting strengthprogramme. Findinga steady paceBody position,comfort in the waterGetting used tobeing on your bikeNOTESAdding in a littlespeed variation toget your heart rateworkingIf you’ve not already,look at getting abike fit. This is aboutmore than beingquick, a proper fitcan help preventinjuriesMake a note of yourpace/speed duringthese sessions as areference of yourspeed for a giveneffortFirst strengthsession of theprogramme; focuson technique andexecution of themovementsIt’s all about gettingstarted, gettingin the water andswitching on thoseswimming musclesShort session withmixed efforts, varythe terrain if you likeSESSIONDETAILS“Just run”, @RPE 5-6 trying tomaintain steadypace; note pace/speedStrength:Programme 1ARun: @RPE-6/7200m warm up300m (kick 25m/Free 50m x 4)3 x 200m100m cool downUse this time to getback into training andthink about where youknow you need to makeimprovements fromyour last race/season.RPE 5-75km @RPE 55km @RPE 75km @RPE 5Use times from theseearly sessions as benchmarks for when youincrease distance andintensity later on.WEEKLY DISTANCE:30KMwww.rgactive.com4

WEEK AYSATURDAYSUNDAYSwimBikeRunRestStrength and RunSwimBikeDURATION1.5km12km4km45 mins/2km1.5km17.5kmINTENSITYDrills/IntervalsSteady stateSteady stateTempoDrills/IntervalsFartlek200m warm up200m drill (fist drill25m/FS 25m x 4)Main set:200m pull buoy @RPE 7100m free style @RPE 6(repeat 3 times)2 x 50m @RPE 8100m cool down5 mins warm up @RPE 5Rest of ride @RPE6-7KEY FOCUSForearm positionduring stroke,rotation throughhips when using pullbuoyMaintaining steadypaceNOTESFocusing on armposition at thefront of the stroke,encouraging youto pull more withyour forearm as apaddle will improveefficiency andspeed. Do not kickwhen using the pullbuoy, focus on therotationSession may bedone on indoortrainers wherepractical, howeverdon’t ignore value ofgetting out on thebikeSESSIONDETAILSBuilding on the firstweek slightly, but nottoo much, so as to allowrecovery.Pace judgement andacquiring times forcompleting distancesetc.5 mins warm up @RPE 4-5Run:Hard tempo @RPE7-8200m warm up300m (kick 25m/Free 50m x 4)3 x 200m @RPE 63 x 100m @RPE 7100m cool downGood running formand foot strikePacing and alteringspeedBody position andkicking efficiencyWorking atthreshold and belowBuilding slightlyon the run, aim tokeep the form andtechnique the same.Adjust speed whereneed beStrength training isvaluable for makingyou more ‘robust’,but exercises mustbe performedcorrectly; focuson technique. Runshould be short andsharpKicking work will aidbody position androtation throughthe hips which willpropel a betterstroke. Shorterefforts will introducespeed workLearning to varythe pace on thebike will keeptraining interesting.Random intervalswill also lead toimprovements inyour fitness3 mins @RPE 5Rest of distance @RPE 6-7Strength:Programme 1BThen:ride the rest of thedistance holding asteady pace, butadding in short tomedium bursts ofeffort made up asyou go. This canbe on a hill, or a1-2km section ofuninterrupted roadwhere you canpractice riding hardGetting to know theweights needed foreach exercise on thestrength programme.WEEKLY DISTANCE:38.5KMwww.rgactive.com5

WEEK -60 5km15km4kmINTENSITYDrills/IntervalsIntervalsSteady state@RPE@RPE@RPE@RPE@RPE58686‘just run’RPE @6-7200m warm up200m drills (50mkick/50m FS x2)400m pull buoy andPaddles @RPE 6150m x 4 (100m @RPE 7/50m @RPE 9)100m cool down2.5km2.5km2.5km2.5km2.5kmKEY FOCUSLeg and headposition in thewater, rotationPacing; holding aneffort for given timeand being able toreplicate that effortRun posture, formand holding paceNOTESContinue to thinkabout body position,in particularrotation and lessdependence on yourlegs. Keep straightand rotate throughthe hipsPace control; havingthe ability to switchpace based onperceived effortwill be a key skill inpacing in a raceThe focus of thisrun should befeeling comfortablewith the distance,focusing on yourposture and runform, finishingfeeling strongSESSIONDETAILS200m warm up100m catch up drillmain set2 x 300m @RPE 6(30 secs rest)2 x 200m @RPE 7(45 secs rest)4 x 100m @RPE 8(30 secs rest)100m cool downFirst brick session;focus on a steadypaced ride @RPE 6Execution andposture duringexerciseHolding form whileworking hardRunning well off thebikeThird week in, theexercises shouldstart to get easier asyour body begins toadapt. Keep payingattention to goodbody positionAs you do shorter/faster efforts it canbe easy to loosetechnique focus.So try to keep yourform, even whenworking hardThink about howyou set up yourbrick; from home,or bike in the caretc. have stuff readyso you can go frombike to run quickly.This first one isjust a short run tointroduce the ideaof brick work intotrainingStrength:Programme 1AAim to run off thebike and settle intotempo pace @RPE 7Consistency; keep theroutine going. Modifysession timings to fityour schedule if needbe or if you find onesession fatigues you foranother too much.As the bike distanceincreases, try tomaintain speed andform.Vary handle bar/gripposition when you rideto optimise your bodyposition for the type ofroad/gradient you’re on.WEEKLY DISTANCE:37.8KMwww.rgactive.com6

WEEK AYSATURDAYSUNDAYSwimBikeRunRestStrength and runSwimBikeDURATION1.8km15km5km45 sSteady stateTempoDrills/IntervalsMixed effortRPE 6-7200m warm up300m drill (1 armdrill 25m/FS 25m/1arm drill/25 FS x 3)2 x 200 pull buoyand paddles @RPE 6200m x 4 @RPE 8(45 secs rest)100m cool down5 mins @RPE 55 mins @RPE 8KEY FOCUSArm position,rotation and speedworkPace judgement andworking at highereffortsHolding steady pacethroughoutNOTESPaddle work shouldbe done withoutlosing technique,so slow stroke ratedown and focus onform and powerThis may beperformed on aturbo or outside,whichever is mostconvenientSteady effort at abelow max pace,focusing on holdingform and keepingeach km the samespeed. If your formsuffers then slowthe paceSESSIONDETAILS200m warm up300m drill (kick 25/FS 50m x 4)600m (200m pullbuoy/100m FS x2)200m @RPE 7-83 x 150m @RPE 8(30 secs rest)150m @RPE 9100m cool downRide at a steadypace @RPE 5-7focusing on usingdifferent grips/positions on thebars. If you’rethinking about newbike fit/aero bars,now is the time.Experiment morewith gears to findout where you feelmore comfortableLearning to run atpace and maintain itBody position,rotation through thehipsWorking your bodyin the aero positionThe strengthprogramme shouldbe getting easierand you shouldbe increasing yourweights/times ofeach exerciseYour kicking shouldbe already feelingbetter, but still keepbody position inmind and legs highin the water. Thinkabout rotationthrough the hipsIf you’re not used toit, being more aerocan take its toll onyour bodyStrength:Programme 1BRun:Tempo run at bestpaceRepeat until withinthe last km thendrop to RPE 4 forcool downOne month in you’llbe starting to feelimprovements in fitnessfrom training.Stick to the increases indistances as best youcan, and where it fits.Use the brick sessionsto practice transitionspeed also; laying outkit as you might in arace and aim to go fromone to the other asquickly as possible.WEEKLY DISTANCE:46.3KMSpending time intraining practicingwill allow you to doit more come racedaywww.rgactive.com7