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TRAININGZONEShort and speedySPRINTTRIATHLONWHETHER YOU’RE A NEWBIE OR SEASONEDSPRINTER, GO FOR GOLD WITH OUR PLANSMeet theexpertDoug HallDoug coaches novices and topage-groupers. He studied sportat the University of BathA SHORT, sharp sprint can bea great end to the race seasonand with our help you can achievea speedier PB than you’ve everdreamed of.The Get Round plan is designedto be a guide to the bare minimumamount of training you’ll needunder your belt for sprint distanceracing. It incorporates two rest daysper week in order to ensure thatthere is enough recovery from thesessions that you’ll be able tocomplete each week consistently.Although you may be racing a poolbased triathlon, the programme hasincluded some open-water sessions,this will be a good chance to practiseopen water without the pressureof racing, for the inevitable timeyou decided to dip your toe intoracing outdoors.The Race Hard plan is designed foryou if you’ve completed a few sprintdistance races and perhaps needsa little bit of structure to take yourperformance up a level. Or youmay be new to triathlon, buthave an athletic history in singlesport competition. This planfocuses on quality over quantity,which for a sprint distance isextremely important. One dayoff training per week ensuresan appropriate level of recoveryfrom training.Both plans feature the traditionalthree-week build, one-weekrecovery cycle, gradually buildingyou up to completing more andmore each week. These progressionsoccur both in terms of trainingvolume (hours completed) andintensity (how hard the training is).Both plans feature a seven to 10day taper leading into the race inorder to bring you to the startlineas fresh and as prepared as possible.Be sure to check out the Keybefore you start, so you know whatany abbreviations mean in advance.Try to judge your intensity either byperceived effort, heart-rate, speedor power output.Are you ready to train?1 Can you ride for at least 45 mins?2 Can you run at least 30 mins?3 Can you swim at least 400m?Photos Nigel Farrow Illustrations Phil NicodemiHow it worksGet your guide ready to goCut out the guide followingthe dotted outline82TRI18.zone plan 82Fold the guide in quartersusing the fold guidesNow carry it with you forreference while trainingAUGUST 20107/9/10 3:48:06 PM
THE PLAN GET ROUNDTRAINING NOTESFOLD2YO R12-WUEPLANEKSprint planGETROUNDFOLLOW OUR GUIDETO RACE YOUR FIRSTSPRINT TRIATHLONPLAN KEY: BE Base Endurance steady effort, sustainable for several hours 75% of MAX effort TE Tempo Uncomfortable effort but still controllable 80% of MAX effort. LT Lactate Threshold - the point your bodystarts producing lactate acid 85% of MAX effort. RT Race Tempo Your race pace effort sustainable for 60mins95% of MAX effort. MAX Maximal effort sustainable for only a short period of time. RP Your desired speed /effort for a sprint triathlon. Over gearing Cycling with a low cadence, less than 75 pedal revolutions perminute. Under gearing / spinning Cycling with a high cadence, more than 80 pedal revolutions per minuteDrill any swimming drill of your choice, e.g. one armMonREST DAYType Cycle Time 45minsInstructions Warm up; 10mins easyspinning Main set; 3 x [8mins at LT effort /2mins easy spinning]. Try to keep HR evenwithin 10bpm. Warm down; 5mins easyspinningType Cycle Time 45minsInstructions 10mins easy spinning.5 x 5min hill reps at tempo effort. Alternatebetween seated and standing. Use thedownhill for recovery. 5mins easy spinningType Cycle Time 40 minsInstructions Warm up; 10mins easy spinningMain set; 2 x 15mins at race pace effortthroughout. Take a few mins easy spinningbetween efforts. Warm down; 5mins easyspinningType Run Time 30minsInstructions 30mins on hilly terrain. Runat BE effort on the flat, and increase effortto Tempo on any incline. Concentrate onreducing your HR as quickly as possible onceat the top of the hillType Run Time 30minsInstructions 30mins at BE effort, maintaingood running form throughout, run off-road ifpossible to reduce impactType Run Time 30minsInstructions 30mins broken down as 3 x[9mins at BE effort / 1min accelerating paceand effort to MAX]REST DAYType Swim Time 35 mins approxInstructions Head to a local swimming lake,river or beach and swim up to 1,000mcontinuous front crawl in your wetsuitType Cycle Time 1 hourInstructions 60mins steady state riding atBE effort throughoutType Brick session Time 1 hour 30Instructions Cycle; 10mins easy. 3 x [10minsat race pace/ 5mins easy spinning].Run off bike; 20mins as [10mins at racepace effort / 10mins easy jogging]Warm down; 10mins easy jogType Cycle Time 45 minsInstructions Easy; 45mins recovery spin atBE effort. Maintain a high cadence of 90rpm throughoutType Run Time 30minsInstructions Easy; up to 30mins steadyjogging keeping effort to BE throughoutREST DAYSatAM Type Swim Time 35 mins approxInstructions 300m easy. 10 x 50m as 25msingle arm / 25m swim. 200m easy.PM Type Run Time 35 mins approx10mins jog. 12 x 400m 45secs restas 3 reps at RP / 1rep easy . 5mins jogREST DAYREST DAYAM Type Swim Time 35 mins approxInstructions 300m easy.10 x 50m 15secsrest as 25m sculling / 25m swim. 200m easyPM Type Run Time 30mins approx10mins jog. 2x 6min hill reps at LT effort, jogdownhill recovery. 5mins easy jogType Swim Time 35 mins approxInstructions Optional; 400m swim, 300mpull, 200m kick, 100m swim 15secs restbetween repsSunSatREST DAYSunFriTueREST DAYType Swim Time 40mins approxInstructions Warm up; 300m easy.Main set; 10 x 50m as [25m drill / 25mswim] 15secs rest. Warm down; 200mchoice swimmingWedREST DAYType Swim Time 40mins approxInstructions 200m easy. 4 x 200m 60secs rest. Swim the first and last 50m ofeach rep at race pace. 200m easyThurType Swim Time 40mins approxInstructions Warm up 300m easy. Mainset 5 x 100m 30 secs rest as 50m at racepace / 50m easy.Warm down; 200m choiceswimmingWEEK 04FriMonType Swim Time 40mins approxInstructions Warm up; 300m choiceswimming Main set; 2 x [4 x 50m 15secs rest].Build effort on each set from BE to RT effortover reps 1-4. Take 60secs extra rest betweensets. Warm down; 200m choice swimmingWEEK 03WedWEEK 02ThurWEEK 01TueFOLD1AM Type Cycle Time 1 hourInstructions 1 hour on hilly terrain. Ride at BEeffort on the flat(ish) sections, increase effortto tempo on any incline. Use gears to keepcadence around 90rpmAM Type Cycle Time 1 hourInstructions 60mins easy spinning atBE effort. Pick an interesting route and stopby a good caféAUGUST 2010TRI18.zone plan 83837/9/10 3:48:12 PM
TRAININGZONEType Swim Time 50mins approxInstructions Warm up; 300m easy. 10 x100m 30secs rest alternating [100m at Racepace / 100m steady swimming]. 200m easyMonType Swim Time 50mins approxInstructions 300m easy. 5 x 200m 45secs rest. 10 x 50m 20secs rest as[open water start / 25m MAX / 25m easy.]200m easyType Swim Time 40mins approxInstructions 300m choice swimming.10 x50m as [25m drill / 25m swim] 15secs rest.Warm down; 200m choice swimmingTueREST DAYREST DAYWedType Cycle Time 1 hourInstructions Warm up; 10mins easy spinningMain set; 2 x [15mins at LT effort / 5mins easyspinning] Warm down; 10mins easy spinningType Cycle Time 45 minsInstructions Warm up; 10mins easy spinningMain set; 6 x 4min hill reps. Alternating tempoeffort / LT effort. Freewheel downhill forrecovery. Warm down; 5mins easy spinningThurType Run Time 45minsInstructions 45mins on hilly terrain. Run atBE effort on the flat, and increase effort totempo on any incline. Concentrate on reducingyour HR as quickly as possible once at the top ofthe hillType Run Time 45minsInstructions 45mins at BE effort, maintaingood running form throughout, run off road ifpossible to reduce impactREST DAYType Swim Time 50mins approxInstructions Warm up; 300-500m. Mainset; 400m or 750m at desired race pace,complete open water if possible. Warmdown; 200m choice swimming, practicetaking your wetsuit offMonType Swim Time 50mins approxInstructions Warm up; 300m choiceswimming. Main set; 10 x 50m as [25m drill /25m swim] 15secs rest. Warm down; 200mchoice swimmingREST DAYREST DAYREST DAYType Cycle Time 1 hourInstructions 10mins easy spinningMain set; 45mins as 2mins @ RT effort / 1mineasy spinning Warm down; 5mins easyspinningType Cycle Time 50 mins approxInstructions Warm up; 10mins easy spinningMain set; 3 x [10mins at race pace effort /5mins above race pace effort] Take a few minseasy spinning between efforts.Warm down; 5mins easy spinningType Run Time 1 hourInstructions 1 hour at BE effort, maintaingood running form throughout, run off road ifpossible to reduce impact. This is an overdistance run, so only run as far as you canmaintain qualityType Run Time 45minsInstructions 45mins on hilly terrain. Run @BE effort on the flat, and increase effort totempo on any incline. Concentrate on reducingyour HR as quickly as possible once at the top ofthe hillREST DAYREST DAYAM Type Swim Time 35 mins approx300m easy.10 x 50m 15secs rest as [25msighting every 6-8strokes / 25m swim]. 200measy . PM Type Run Time 35 mins. 10mins jog.4 x 400m 45secs rest. Build pace over reps1-4. 5 mins jog. 800m at race pace. 5 mins jogType Swim Time 35 mins approxHead to a local swimming lake and swim up to1,000m continuous front crawl in your wetsuit.Type Cycle Time 1 hourInstructions 1 hour steady state riding at BEeffort throughoutType Brick Time 1 hour 10 minsInstructions Cycle; Warm up; 10mins easyspinning. Main set; 3 x [10mins at race paceeffort / 5mins easy spinning] Run off bike;20mins at race pace effort Warm down;5mins easy joggingWEEK 12REST DAYType Swim Time 15 minsInstructions Up to 500m choiceswimming. Keep it easy and clear you headabout the weekendWedType Swim Time 50mins approxInstructions 300m easy. 3 x 500m 60secsas [100m race pace / 300m steady state /100m race pace] Warm down; 200m choiceswimmingTRI18.zone plan 84WEEK 11Type Cycle Time 45 minsInstructions Easy; 45mins recovery spinat BE effort. Maintain a high cadence of 90rpm throughoutType Cycle Time 30 minsInstructions Easy; spinning on the bike tokeep the blood flowing before the weekendThurWEEK 10TueAM Type Cycle Time 1 hourInstructions Easy; 1 hour easy spinning at BEeffort. Pick an interesting route and stop by agood caféFriAM Type Cycle Time 1 hourInstructions 1 hour on hilly terrain. Ride at BEeffort on the flat(ish) sections, increase effortto tempo on any incline. Use gears to keepcadence around 90rpm.MonAM Type Swim Time 30 mins approxInstructions Optional; 400m swim, 300mpull, 200m kick, 100m swim 15secs restbetween repsTueAM Type Swim Time 35 mins approx300m easy. 10 x 50m 15secs rest as 25msingle arm drill / 25m swim. 200m easyPM Type Run Time 30 mins approxWarm up 10mins jog. 2 x 5mins at tempo.Warm down; 5mins easy joggingWEEK 0984REST DAYSatREST DAYREST DAYSunFriType Run Time 30minsInstructions Easy; Up to 30mins steadyjogging keeping effort to BE throughoutWedSatType Run Time 45minsInstructions 45mins broken down as 3 x[12mins at BE effort / 3min accelerating paceand effort to MAX]ThurAM Type Brick session Time 1h30 minsInstructions Cycle; Warm up; 10mins easyspinning. Main set; 3 x [10mins at race paceeffort / 5mins easy spinning]. Run off bike;20mins as [15mins at Race pace effort / 5minseasy jogging] Warm down; 10mins easyType Cycle Time 45minsInstructions Easy; 45mins recovery spinat BE effort. Maintain a high cadence of90rpm throughoutFriType Cycle Time 1 hourInstructions 1 hour steady state riding atBE effort throughoutType Cycle Time 1 hourInstructions 5mins easy spin. Main set; 2 x20mins at race pace 3mins easy spin rests.1st rep - overgearing, cadence less than 80rpm2nd rep - undergearing, cadence more than95rpm. Warm down; 5mins easy spinningSatType Swim Time 35 mins approxInstructions Head to a local swimming lake,river or beach and swim up to 1,000mcontinuous front crawl in your wetsuitREST DAYSunAM Type Swim Time 35 mins approxInstructions 300m easy.10 x 50m 15secsrest as [25m sighting every 6-8strokes / 25mswim.] 200m easy . PM Type Run Time 40mins approx 10mins jog. 12x 400m 45secsrest alternate 1 rep at LT effort / 1 rep @ RTSunREST DAYTueWEEK 08WedWEEK 07ThurWEEK 06MonWEEK 05Type Swim Time 50mins approxInstructions 300m easy.10 x 50m 15secs restbuild effort from reps 1-10,2mins rest. 8 x 50m 15secs rest build reps 1-8. 2mins rest.6 x 50m 15secs, build reps 1-6. 2mins rest.4 x 50m 15sec, build reps 1-4. 2mins rest2 x 50m 15secs rest at race pace. 200m easyFriGET ROUND PLANType Run Time 30minsInstructions Easy; Up to 30mins steadyjogging, keeping effort to BE throughoutType Run Time 15 minsInstructions Easy 15mins jogSatREST DAYType Swim Time 35 mins approxOptional; 400m swim, 300m pull, 200m kick,100m swim 15secs rest between repsType Brick Time 20 minsInstructions Easy spin on bike to check it overbefore race daySunREST DAYType Cycle Time 1 hourInstructions Easy; 1 hour easy spinning at BEeffort. Pick an interesting route and stop by agood caféRACE DAYAUGUST 20107/9/10 3:48:13 PM
THE PLAN RACE HARDTRAINING NOTESFOLD2YO R12-WUEPLANEKSprint planRACEHARDERSPEED UP YOURSPRINT WITH OURGET FASTER PLANPLAN KEY: BE Base Endurance steady effort, sustainable for several hours 75% of MAX effort TE Tempo Uncomfortable effort but still controllable 80% of MAX effort. LT Lactate Threshold - the point your bodystarts producing lactate acid 85% of MAX effort. RT Race Tempo Your race pace effort sustainable for 60mins95% of MAX effort. MAX Maximal effort sustainable for only a short period of time. RP Your desired speed /effort for a sprint triathlon. Over gearing Cycling with a low cadence, less than 75 pedal revolutions perminute. Under gearing / spinning Cycling with a high cadence, more than 80 pedal revolutions per minuteDrill any swimming drill of your choice, e.g. one armMonTueType Your choice Time 1 hour approxInstructions Optional swim, bike or run for upto 60mins at BE effortType Your choice Time 1 hour approxInstructions Optional swim, bike or runfor up to 1 hour at BE effortType Cycle Time 55minsInstructio
which for a sprint distance is extremely important. One day off training per week ensures an appropriate level of recovery from training. Both plans feature the traditional three-week build, one-week recovery cycle, gradually building you up to completing more and more each week. These progressions occur both in terms of training volume (hours completed) and intensity (how hard the training is .
