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SprinttriathlonTrainingPlan

yourplanWe’ve curated the best training plans for a widerange of distances, to help you acheive your goals.This plan is 8 weeks long and assumes a relativelygood level of fitness on starting.This plan is a weekly breakdown to help you getrace ready. However, if your schedule is tight, justadjust the plan to your needs. It’s a guide, not arequirement. Above all, listen to your body, don’tpush yourself unnecessarily and enjoy it.

MONTUESWEDSTHURSFRISATSUNRest dayRunWorkoutSwimRest dayRunSwim1Start with a lightjog, run 15-20min or 1-2 miles,Rest day2Rest / activerecoverysRest day3Rest / activerecoverysRest day4Rest / activerecoverysRest day5Rest / activerecoverysRest day6Rest / activerecoverysRest day7Rest / activerecoverysRest day8Rest / activerecoverysRide45 mins outdoor.Try commuting towork, or cyclinground local parksRide45mins outdoorRunRun 40 minsBike 45 min orstatic bike ingym or spinclassWorkoutBike 45 min orstatic bike ingym or spinclassWorkoutBike 45 min orstatic bike ingym or spinclassWorkout45 min workout,strength, circuitsor spin classRideWorkout45mins outdoor45 min workout,strength, circuitsor spin classSwimWorkoutSwim400-500m or10-15 min45 min workout,strength, circuitsor spin classRideWorkout45mins outdoor,practice yourtransitions.45 min workout,strength, circuitsor spin classRideWorkout45mins outdoor,practice yourtransitions45 min workout,strength, circuitsor spin classSwim200-400m or10-15 minSwimSwim200-400m or10-15 minSwimSwim400-500m or10-15 minSwimSwim600-800m or15-20 minSwimSwim600-800m or15-20 minSwimSwim600-800m or15-20 minSwimSwim800-1km or20-25 minSwimTapering forrace day, tryand do 400mActive recovery,low impactexercisefocusing onflexibilityRest dayActive recovery,flexibilty &stretchingRest dayPractice yourtransitions. Moreon the nextpageRest dayPractice yourtransitions. Moreon the nextpageWorkoutCross training,running orexercise of yourchoiceWorkoutCross training,running orexercise of yourchoiceWorkoutCross training,running orexercise of yourchoiceRun 30 minsRunRun 40 minsRunRun 40 minsRunRun 40 minsRun1.30 hour runRun1 hour run atrace paceRun1 hour run atrace paceWorkoutRest dayCross training,running orexercise of yourchoicePractice yourtransitions.Prepare, get allyour kit laid outSwim200-400m or10-15 minRide1 hour ride, testyour kit & try togo with a groupRide/RunBrick workout: 5mile bike, 1 milerun x 4, testingtransitionsRide1 hour rideRide/RunBrick workout: 10mile bike, 2 milerun x 3, testingtransitionsRide1.5 hour ride, tryand get somehills inRide/RunBrick workout: 5mile bike, 1 milerun x 4, testingtransitionsRace Day

TransitionsNailing the transitions can put you way up in theleaderboard, saving valuable time and keeping upyour race momentum.You need to know where you’re going, so go and explore thetransition area when you arrive, get a feel for the lay of theland. This is especially important if you’re a beginner, usuallypeople are very friendly and happy to help if you have anyquestions.Work out the fastest way to get to your bike, and to the runcourse. Keep this to mind, as guaranteed it’ll be a bit of a freefor all. You’ll need to keep focused.Make sure you’ve got all the kit - the amount of timessomeone in our team has turned up without a helmet orsomething is uncountable. Lay it all out the night before. Placeyour helmet, sunglasses etc carefully on/around your bike atthe transition so you’re absolutely sure where everything is.If it’s a wetsuit swim, you’ll want to start thinking about peelingit off. Running up through the shallows can burn preciousenergy so swim as far as possible. Find your angle out of thewater, start pulling off your wetsuit whilst getting to T1 as fastas possible. Your wetsuit should be half off by the time you getthere.Get out of the crowd on your way to the bike, wheel it awayfrom others to give yourself a clear launch.Once you’re on your bike, get into the rhythm of things. Enjoyit, take a breath and start mentally preparing for the third andfinal stage. Don’t go too fast into T2, you really don’t want tocrash here so be careful and remember where you’re going.Swap into your running shoes, find the fastest exit and get outthere. Don’t forget to take off your helmet. Not a good look.With transitions, practice makes perfect. In your pre-racetraining it’s highly advisable to set up a mini transition area,parks work perfectly where you can do loops. Practice everyelement and you can’t go wrong. Get it to within 10 secondsand you’ll be a total pro.

Circuits explainedCircuits are a great way to increase your strength in advance of abig cycle. Build up your muscles and endurance and you’ll feel muchstronger and ready to face those hills.We’ve collated a few of our team’s favourite pre-race exercises andexplained how they work. You can then use them in the pattern onthe next page to really take your training to the next level.LungesGood for strengthening glutes & legs1. Stand with feet staggered far apart, left in front ofright with right heel raised, and hands on hips; balancebody weight mainly on left foot.2. Bend left knee 90 degrees as you lower into a lunge,right knee bent.3. Return to start position.Do 10 to 15 reps; switch sides and repeat.For the second round, hold dumbbells in each hand,arms by your side as you dip down. For the third, addin a bicep curl with the dumbells as you lower down.Rower Sit UpExcellent for shoulders, abs & lengthening tight backmuscles1. Lie faceup on floor with arms stretched behind head2. Engage abs and sit up, bending knees in towardchest as you sweep arms out and around legs.3. Lower back to start position without fully touchingarms and legs to floor.Do 10 to 15 reps.Single Leg SquatDead lift RowIt’s so important to look after your back, so position iskey here. A great workout for biceps, glutes & hamstrings too.1. Stand with feet hip-width apart, holding a dumbbellin each hand in front of thighs, palms facing each other.2. Hinge forward from hips until back is parallel to floor,arms hanging down. Drive elbows behind you, bringinghands by ribs.3. Lower dumbbells, then return to start position tocomplete 1 rep.Do 10 to 15 reps.Plank MatrixGood for strengthening abdominals, back & shoulders1. Lie face down with forearms on the floor shoulderwidth apart. Keeping your core tight, your back straight,and your bum down, rest on your forearms and holdyour plank position for 30 seconds.2. Move onto your right side, putting one arm in the air.Your hips should be high off the ground, rest sidewayson your right forearm. Hold for 30 seconds.3. Move onto the left side, hold for 30 seconds. Repeat3 timesBox jumpsGreat for strengthening leg muscles, partciularly glutesand quads1. Stand with feet hip-width apart, arms extendedforward in front of chest; lift right foot a few inches offfloor, foot flexed.2. Lower into a single-leg squat, bending left knee 90degrees. Return to start position.3. Do 10 to 15 reps; switch legs and repeat. Try and liftyour right leg higher as you squat.This is a great high energy workout for the lower legs,the glutes and quads1. Find a sturdy box or step 2 feet in height. Stand 1.5feet away. Bend your knees slightly, squat down andexplode upward onto the platform, swinging your armsupward and landing lightly on the balls of your feet.Hold this position for 2–3 seconds; then jump backdown to the floor, landing on both feet. The squat is theimportant part here - so take it low!Repeat 3 times

Circuit pattern ideasWe’ve detailed below a line up of circuits where you can use theexercises from the previous page, along with some newer ones. We’vefound that these workouts are best when you mix it up, so this is agreat starting point but feel free to go off piste.You can do these absolutely anywhere, don’t worry about speed, allyou need is your own body weight and a basic set of dumbells.123CircuitCircuitCircuit4Circuit1. Box Jumps — 40 seconds2. Plank Matrix — 40 seconds3. Deadlift & Row — 40 secondsDo this circuit two times before taking a1-minute break.1. Single-Leg Deadlifts — 40 seconds2. Hand Release Push-Ups — 40 seconds3. Rower Sit Up — 40 secondsDo this circuit two times before taking a1-minute break.1. Hip thrusters — 40 seconds2. Lunges — 40 seconds3. Single Leg Squats — 40 secondsDo this circuit two times before taking a1-minute break.1. Hip thrusters — 40 seconds2. Lunges — 40 seconds3. Single Leg Squats — 40 secondsDo this circuit two times before taking a1-minute break.567CircuitCircuitCircuit8Circuit1. Hand Release Push-Ups — 40 seconds2. Burpees — 40 seconds3. Press Ups — 40 secondsDo this circuit two times before taking a1-minute break.1. Step Up Bicep Curl — 40 seconds2. Lunges — 40 seconds3. Box Jumps — 40 secondsDo this circuit two times before taking a1-minute break.1. Hip thrusters — 40 seconds2. Single Leg Squats — 40 seconds3. Cossack Squats — 40 secondsDo this circuit two times before taking a1-minute break.1. Burpees — 40 seconds2. Step Up Bicep Curl — 40 seconds3. Jumping Jacks with Dumbbells — 40secondsDo this circuit two times before taking a1-minute break.

Build yourcycling enduranceThe best exercises to build strength and power in your legs andimprove your cycling endurance.These include working in high gears to test your muscles and buildstrength. However, always try and maintain your form and pedal insmooth circles. You’ll be going faster over short periods of time duringthese workouts, so be careful not to overdo it.Sprinter startsFlying 40sChoose a good stretch of road that will letyou sprint for 200 metres. Warm up by ridingfor at least half an hour before starting anyinterval training.Similar to intervals, but faster. Train yourbody to recover quicker over repeatedsurges. In a high gear, push hard for 40seconds, recover for 20. Repeat at least 10times. Do 4 of these repetitions with a rest inbetween.Get into a high gear and pedal as hard asyou can, keeping your body still. Your hipsshould be doing all the work here. Out ofthe saddle, you can come to a slow stop atthe end of 200 yards, almost to a standstillwithout clipping out. Rest a minute, thenrepeat 4 times. Increase the number ofintervals, or the level of your gears. You willbe stiff in the morning, but it’ll be worth it.Hill chargesOn a relatively moderate incline, absolutelyburn it up for 30 seconds. Then rest,coasting back to your starting point. Repeat,alternating between standing and sitting for6 climbs.Steady climbingGet some hills in. Either repeat the same oneover and over or find a good 5 mile stretch.Your pace should be even and steady.Alternate high and low cadences all theway up the hill, keeping your heart rate justbelow your race pace.Stretch, roll & recoverSee our nutrition pages, what you eat canhelp you recover faster. Drink lots of water,get the foam roller out, and always alwaysstretch those tired muscles.