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Take a look at Week 1 and Week 8 of this 12 week program to see if it is right for you! And if you have any queries please do not hesitate to call thetrilife.com coaching team on07791 289792 or email askacoach@thetrilife.com.The program that you will see below does include some technical terms but everything should be described in the glossary at the end of this document so don’t be put off!This program has been designed for someone with 3 to 5 hours a week to train. It is assumed that you have been doing some activity in the last 8 weeks. If you have just enteredyour first sprint triathlon then this is the plan for you! Or you may just want to improve on a previous sprint distance triathlon by using a structured program. Whatever your reason –have a great time and please do not be put off by the jargon that you may find – we have tried to keep it to a minimum.Is this the program for you?thetrilife.com 12 Week First Sprint Training Program
SummaryIt is a good idea to haveyour bike serviced andyour setup checked outprior to starting thistraining program.The first 6 weeks are allabout building yourendurance .Base 1 - Week 1Total Time 2:30Plan Time:Swim 0:40Bike 1:15Run 0:35If this is very easy thenlimit your rest betweenswims to 30 s.STAR SESSIONTotal 650Total 550If this is very easy thenlimit your rest betweenswims to 30 s.Touch STAR SESSIONSwim 1 lengths and thenstop and get your breath.Do this 7 timesSwim 2 lengths in adifferent stroke.Heart Rate Zones: 1-2RPE: 6-11Or: Can hold aconversationEFFORT LEVEL:Workout 1Day Off NoneActively focus on recoverytoday. Try to relax andhave an easy day. A goodday to have massage!FriSwim 2 lengths (50m) and Try to take it easy today recovery is anotherthen stop and get yoursession!breath.Main Set:Workout 1Swim 0:20Warm up:Flexibility/mobility poolsideThursSwim 2 lengths in adifferent stroke.Workout 1Run 0:15Run easy on a flat route –grass if possible –practice a cadence of 180strides per min. Justcount your strides for 15secs and then multiply by4.WedDo this 10 times.Workout 1Bike 0:30An easy spin on a mostlyflat route (or trainer).Small chain ring only.TuesThink about pedallingSwim 2 lengths (50m) and smoothly.then stop and get yourbreath.EFFORT LEVEL:Do this 5 timesHeart Rate Zones: 1-2Swim 1 length and thenRPE: 6-11stop and get your breath. Or: Can hold aconversationDo this 10 times.Main Set:Workout 1Swim 0:20Warm up:Flexibility/mobility poolsideMonWeek 1 – Getting the foundations rightSTAR SESSIONHeart Rate Zones: 1-2RPE: 6-11Or: Can hold aconversationEFFORT LEVEL:Workout 1Run 0:20Run easy on a flat route –grass if possible –practice a cadence of 180strides per min. Justcount your strides for 15secs and then multiply by4.SatSTAR SESSIONHeart Rate Zones: 1-2RPE: 6-11Or: Can hold aconversationEFFORT LEVEL:Workout 1Bike 0.45Ride on a gently rollingcourse. Remain seatedon climbs.Sun
SummarySTAR SESSIONYour Drill 1 will be ShoulderTouchTotal 1000Cool Down 100 cool downany strokeWorkout 1Run 0:30Run on a flat route.WedInclude 5 x 1 minaccelerations (not a sprintWarm up for 20 mins then do: just a gradual pick up inpace) with 2 min recoveries.8 x 30 s accelerations easyEFFORT LEVEL:spin for 90 s betweenaccelerations.Heart Rate Zones: 1-2RPE: 6-11This workout improves legOr: Can hold a conversationspeed and neuromuscularpathways.Workout 1Bike 0:45An easy spin on a mostly flatroute (or trainer). Small chainring only.TuesRPE: 6-11Or: Can hold a conversationTry to get to an openwater venue - if notthis session can beMain Set:done at a lido practice turning roundSwim 5 x 100 with 20s rest EFFORT LEVEL:buoys by turning atin between.end of lane withouttouching the end.Heart Rate Zones: 1-250 CU, 50 FS,50 Drill1, 50 FS,50 CU, 50 FS,50 Drill1, 50 FSDrills:Build 1 -week 1IMPORTANT FORTHIS WEEK:Swim 4 lengths nice aneasy to loosen up.Workout 1Swim 0:30Warm up:Flexibility/mobility poolsideMonTotal Time 5:00Plan Time:Swim 1:30Bike 0:45Run 1:00Brick 1:45FriIf this is very easy then limityour rest between swims to 30s.STAR SESSIONSkills: Practice takingyour wetsuit off fast!Total: 1000Skills: Practice turninground a buoy andfollowing a set coursein a lake250 m nice and steady,long strokes, 1 min rest250 m Race Pace good effort, 1 min rest250 m nice and easy,long strokes, 1 min restOrSwim 750 m coursewith middle third at ahigher effortMain Set:Spend 5 mins gettingused to the water.Total 1050Touch STAR SESSIONEFFORT LEVEL:Heart Rate Zones: 1-3RPE: 6-14Or: Harder breathingand short sentences .STAR SESSIONWorkout 1Swim 0.30OPEN WATERWarm Up:Try to take it easytoday - recovery isanother session!Time to work a bitharder!Workout 1Run 0:30Run on a hilly course.SatSwim 2 lengths in a differentstroke.1 x 350 with 60s rest1 x 300 with 60s rest1 x 250 with 60 s restMain Set:Workout 1Day Off NoneActively focus onrecovery today. Try torelax and have an easySwim 4 lengths nice an easy to day. A good day tohave massage!loosen up.ThursWorkout 1Swim 0:30Warm up: Flexibility/mobilitypoolsideWeek 8 – Beginning to build!STAR SESSIONHeart Rate Zones: 1-3RPE: 6-14Or: Harder breathingand short sentences.EFFORT LEVEL:Use shorter strides tobegin with – lift yourselfup and get into yourstride.Then – FAST transition– and run easy for 15mins on a flat route.For the last 15 minsImagine you are inyour race and ride ashard as you will in therace – see how it feelsRide you bike for 1hour and 30 mins on acourse similar to yourrace route. Work hardand increase youreffort to Zone 3 – seedescriptions below.Workout 1Brick 1.45This is a brick sessionwhere you run as soonas you finish your bikeride. Just like in yourrace.Sun
In the training program you will see that the required intensity is shown in terms of heart rate zones – but don’t worry if your don’t have a heart rate monitor because the table belowshows other ways of describing these effort zones.To achieve the most from your training you should become aware of your training intensity or how hard you are working. Fitness is achieved by overload followed by recovery andyou need the right balance! There are a number of ways to measure how hard you are training. Please do not be put off by the jargon!!!How Hard You Should Be WorkingWarming up and cooling down your muscles are an important part of each and every session to help prevent injury. It is also recommended that you stretch wellafter each session. If you need any advice on how to stretch safely and effectively please contact thetrilife.com or a local fitness advisor.Warming Up and Cooling DownThigh Touch: Thigh Touch drill encourages the swimmer to finish the stroke as the correct place and not too early. Touch your thigh with your thumb to mark the rearmost point ofyour stroke.Shoulder Touch: Shoulder Touch drill encourages a high relaxed elbow during the recovery phase. Simply touch the top of your right shoulder with your right hand as it passes tothe front of your recovery (over the water) before entering the water. Perform the same with the left hand.Catch Up: Catch Up is a drill to improve the length of our stroke – to ensure that we don’t begin our catch/pull phase too early. Complete each full stroke with left or right armbefore starting the next stroke with the opposite arm. Bring your hands in line but shoulder width apart before you start your next stroke.Units: In the swim sessions the numbers denote the number of metres to be swum i.e., 50 Drill1 will mean 50 m of Drill 1 which will be defined in the program .Swim Drills: Swim drills are stroke exercises that we use to improve our stroke. Since swimming is 75% technique it is important that drills play an important part in your program.Swim Drills and SessionsT pace: In your swim sessions you will see the expression T pace (T stands for threshold, Time Trial or Test Pace). We will calculate your T pace during the program.STAR SESSIONS: STAR SESSIONS are sessions that will have a big impact in the development of your fitness. If you are unable to complete all the sessions in a week becauseof life commitments and you have to choose one or two, then choose a STAR SESSION!RPM: Revolutions per minute. This is also known as your cadence.Glossary
Aerobic EnduranceIntensive Aerobic Endurance23654Recovery1PowerLactate Threshold Training –Aerobic CapacityAnaerobic Endurance –Lactate ToleranceZone DescriptionHeart RateZone19-2017-1815-1612-148-116-8RPE LevelVery, very hardVery hardHardModerately hardFairly lightVery, very lightPerceivedExertionNote: Heart rate zones suggested by different texts and organizationsmay vary.An exercise based field test is the most accurate way of calculating yourMaximum Heart Rate –but a starting approximation is given by using thecalculation “220 minus your age”!Good Luck from thetrilife.com coaching team.Enough of the words – time to train and have fun!94 89-9482-8975-8265-7560-65% of MaximumHeart RateHeart rate monitors have become widely used, although there are limitations. (For example you should be aware that heart rate zones should be reassessed periodically). It isuseful to use heart rate in conjunction with RPE or Rate of Perceived Exertion. There are several different scales for RPE. The one used below is a 15 point Borg scale. Thefollowing table illustrates a relationship between heart rate zones and RPE.
thetrilife.com 12 Week First Sprint Training Progra m Is this the program for you? This program has been designed for someone with 3 t o 5 hours a week to train. It is assumed that you have been doing some activity in the last 8 weeks. If you have just entered your first sprint triathlon then this is the plan f or you! Or you may just want to improve on a previ ous sprint distance triathlon by .
