Transcription
Sprint TriathlonBeginner Training Plan14 weeks
Intro Grand Rapids Triathlon Sprint Distances are as follows: Swim – 600 meters (656 yards or approx 13 laps in a 25 yd pool) Bike – 20K (12.4 miles) Run – 5K (3.1 miles) Plan designed for beginner triathlete with basic swimming, cycling & running skills Individuals starting this plan should currently be active 30 minutes perday 5 times per week or average 2.5 hours of activity per week minimum Training plan created by AthleticMentors USA Triathlon Certified Coaches Personalized training plans and one-on-one coaching available Contact Athletic Mentors online at www.athleticmentors.com Contact Athletic Mentors via phone at 269-664-6912
Terminology RPE – rate of perceived exertion; scale of 1–10 with 10 being max effort See descriptions of scale on next slide Brick –combination workout that moves from one discipline directly into the next simulates race situation Tempo – continuous effort in zone 3 Speedwork –repeats of short intervals in zone 4 Example: 0.25–0.5 mile for run, 1–2 minutes for bike, 25–50 yards for swim Long Interval - repeats of long intervals in zone 3 Example: mile for run, 5 minutes for bike, 100 yards for swim
RPE ScalePerceivedEffort1097-84-62-31DescriptionMax Effort Feels almost impossible to Completely out ofUnable to talkActivitykeep goingbreathVery HardVery difficult to maintainCan barelyCan barely speak aEffortexercise intensitybreathesingle wordVigorousOn the verge of becomingShort of breath Can speak a sentenceActivityuncomfortableModerate Feels like you can exercise forCan hold shortBreathing heavilyActivityhoursconversationFeels like you can maintain forCan carry aLight ActivityEasy to breathhoursconversationVery LightAnything other than sleepingActivity
Training Zones% of maxHRZone RPEName50-70%170-80%280-90%32-3 active recoveryaerobic /4-5endurancetempo /6-7threshold90-95%48-9interval work95-100%510sprint/powerDescriptionlong slowcan exercise comfortably for anextended period of timefast work that can be held for somenumber of minutesshort bouts of 1 - 5 minutes at highpaceall out effort; held for less than acouple of minutes
Training Phases I - II BASE PHASE Spend most of training time in zone 2 Include a few 20-30 second hard efforts to 1 workout per discipline per week Add a 3rd day of strength training if time permits BUILD PHASE Spend majority of time in zone 2 Add a tempo session or long interval session to 1 workout per discipline per week Substitute a hill workout for 1 strength training day if desired
Training Phases III - IV PEAK PHASE Spend less than half of training time in zone 2 Maintain tempo session or long interval session for each discipline per week Change second workout per week for each discipline to speedwork Substitute a hill workout for 1 strength training day if desired TAPER PHASE Increase intensity of workouts Cut training volume in half Allow for full recovery between intervals
WEEKS 1 - 3Week 1 - BASEMonTueWedThuWeek 2 - BASEMonOFFRun0:15Strength Train0:30Swim0:20Bike0:20Strength Train0:30FriOFFSatRunSunTueWedThuWeek 3 - BASE (recovery)MonOFFOFFRun0:20Strength Train0:30Swim0:20Bike0:25Strength Train0:30FriOFF0:15SatRunBike0:20SunWeekly Total2:30TueWedRun0:20Swim0:20Strength 30Weekly Total2:45Weekly Total2:00
WEEKS 4 - 6Week 4 - BASEMonTueWedThuWeek 5 - BASEMonOFFRun0:25Strength Train0:30Swim0:20Bike0:30Strength Train0:30FriOFFSatRunSunTueWedThuWeek 6 - BASE (recovery)MonOFFOFFRun0:30Strength Train0:30Swim0:25Bike0:40Strength Train0:30FriOFF0:20SatRunBike0:30SunWeekly Total3:05TueWedThuRun0:25Strength :35SunSwim0:20Weekly Total3:35Weekly Total2:35
WEEKS 7 - 9Week 7 - BUILDMonTueWedThuFriSatSunWeek 8 - BUILDMonOFFRun0:35Strength Train0:30Swim0:25Bike0:55Strength Train0:30TueWedThuFriOFFRun0:30BikeWeekly Total0:404:05SatSunWeek 9 - BUILDMonOFFRun0:40Strength Train0:30Swim0:30Bike1:00Strength Train0:30TueWedRun0:40SwimWeekly Total0:304:20Run0:30Strength Train0:30Swim0:25Strength Train0:30OFFSwim/Bike Brick(0:15/1:10)Bike/Run Brick(1:00/0:30)1:25Weekly Total4:50ThuFriOFFOFFSatSun1:30
WEEKS 10 - 12Week 10 - BUILD (recovery)MonOFFTueWedThuFriSatSunRun0:25Strength Train0:30Swim0:25Bike0:40Week 11 - PEAKMonTueWedThuFriOFFSwim0:25Bike1:00Weekly Total3:25SatSunWeek 12 - PEAKMonOFFSwim0:30Strength Train0:30Run0:30Swim0:30Strength Train0:30TueWedThuFriOFFBike/Run Brick(1:05/0:20)Bike/Run Brick(1:00/0:25)1:25Weekly Total5:201:25SatSunOFFRun0:30Strength Train0:30Swim0:30Bike0:40Strength Train0:30OFFSwim/Bike Brick(0:20/1:00)Bike/Run Brick(0:55/0:25)1:20Weekly Total5:201:20
WEEKS 13 - 14MonTueWedThuFriSatSunWeek 13 - TAPEROFFSwim/Bike Brick (0:20/0:30)OFFRunBikeOFFBike/Run Brick (0:30/0:25)Weekly Total0:500:250:300:552:40MonTueWedThuFriSatSunWeek 14 - TAPEROFFBike/Run Brick (0:30/0:10)OFFSwim/Bike Brick (0:10/0:20)OFFBikeGRAND RAPIDS TRIRACE DAYWeekly Total0:400:300:201:30
Sprint Triathlon Beginner Training Plan 14 weeks . Intro Grand Rapids Triathlon Sprint Distances are as follows: Swim – 600 meters (656 yards or approx 13 laps in a 25 yd pool) Bike – 20K (12.4 miles) Run – 5K (3.1 miles) Plan designed for beginner triathlete with basic swimming, cycling & running skills Individuals starting this plan should currently be active 30 minutes per day 5 times .
