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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNERTriathlon Performance Solutions Presents:The Twelve-Week Race PlanRace Distance: SprintAthlete Level: Beginner athlete in your first or second year of sprint triathlon competitionHours Per Week: Five to sixThis training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan is written so that each session is easy to understand and can beuploaded to your device via the Garmin Training Centre software so your device acts as your coach for each session, guiding you through every step.The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your life when you need to, but try to avoidcramming too many Hard sessions back to back. If you don’t have enough time to complete a full session, go out and do what you can. A 10-minute run is better than no run atall and it reminds the body what you are training for.This plan assumes the athlete is starting from a low to medium aerobic base of fitness.If you come from a single sports background, consider replacing one session in that sport with your weakest discipline once every 2–3 weeks.Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot in 12weeks.Good luck and enjoy the journey.WWW.GARMIN.PL1
TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNERTechnical Terms:Back: Backstroke swimming technique.Breathing Pattern: The number of strokes you take between breaths. It’s a good idea to have a regular breathing pattern as this will help you to find a rhythm and focus in openwater especially.Build: A repetition or session which increases in intensity and/or pace as you go through it.Catch: After your hand has entered the water to begin your stroke you have the catch phase, where you need to grab as much water as possible with your palm and forearm so youcan then pull your body over the water.Dead Spot: When cycling you have two dead spots during the pedal stroke – one at the dead top and one at the dead bottom. Pedalling efficiently means you minimise the timespent in each dead spot.Fartlek: A session where you mix your speed/intensity but never actually stop. Literally: to play with speed.Free: Freestyle. Also known as Front Crawl swimming style.OWS: Open Water Swimming: swimming outdoors in a lake, river, the sea etc. Many races in the UK are open water but there are also a lot of pool-based triathlons, especiallyearly and late season. If you’re doing an open water race make sure you practise a few times before your event.Recovery: Time within a session where you are static or moving very slowly to allow the body to recover before the next bout of exercise.Reps: Repetition: repeated time or distance exercises within a training session.RPM: Revolutions Per Minute. The number of full revolutions one leg makes in a minute of cycling or the number of contacts with the ground one foot makes in a minute of running.Also described as Cadence.Tech: Technique session: session where you are focusing on improvements to technique over speed or intensity.Turbo: A piece of bike training equipment that locks your bike into a stationary position and applies resistance so you can cycle indoors. Usually a triangular frame.TT: Time Trial: an effort against the clock where you are aiming to go as far or as fast as possible against a set time or distance target.WWW.GARMIN.PL2
TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNERIntensity GuidelineEasy or Zone 1:Basic aerobic endurance training, 50-60% of your maximum heart rate. This zone is the basis of all endurance training and is vital to your ability to support training in theupper zones.Steady or Zone 2:Using the mid to upper levels of the aerobic system at 60-70% of your maximum heart rate. You should still be able to talk to someone while training at this intensity; it is ator just below race pace for many athletes.Tempo or Zone 3:This intensity is used mainly in repetitions and progressive sessions and is 70-80% of your maximum heart rate. This intensity corresponds to race pace/intensity for awell-trained athlete. Conversation in this zone is difficult and generally brief.Hard or Zone 4:This zone is 80-90% of your maximum heart rate. Training in this zone increases your ability to process oxygen and lactic acid and pushes your maximal aerobic capacitieshigher but this can only be sustained if you have a good base in the lower intensities.Max or Zone 5:Close to maximum pace and can only be maintained for short periods of time (1–8 minutes). This intensity corresponds to 90-100% of your maximum heart rate and is usedsparingly in training compared to the other zones but it can have big benefits to production of power/force and maximum oxygen uptake.WWW.GARMIN.PL3
TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNERPhase One - Establishing Base Fitness -This phase is to establish your Base level endurance. This is a key stage that allows you tosupport the latter, higher intensity phases. Aim to be as consistent as possible.Week MondayOneEasy Swim 1:Set 1: 200m Z1 Freeand Back MixSet 2: 3x200m Z1 Pull 20sec working on anearly catchSet 3: 200m Z1 mix offree and KickDon’t worry too muchabout speed on thissession, just get usedto being in the waterand feeling relaxed.Work on technique,especially your catchand body rotationTuesdayEasy Run 20:Set 1: 20min Z1Do 5-10 min of lightmobility work beforecommencing your run.Aim to hold aconsistent HR and paceso don’t go out toohard. You should finishfeeling good. 5minstretching to finish.WednesdayThursdayFridayDay off: Take the day Easy Bike 50:Tech Swim .8:off to recover from your Set 1: 5min Z1 @ 90Set 1: 200m Z1 swimfirst couple of days.RPMmix of free and back.You might not feel as Set 2: 5min Z1 @ 80Set 2: 3x(25m kick,though you need it but RPM.50m drill, 75m swim)the goal is to beSet 3: 35min Z1All Z1 20sec.consistent and taking Spinning at 90-95 RPM. Set 3: 150m Pull orrecovery before youSet 4: 5min Very Easy Swim Z1.feel you need it willCan do this on road or Work on your recoveryhelp this. Do some light turbo. Focus on smooth and catch at front ofstretching or get apedalling. This will help stroke.massage if you can.to recover your legsfrom yesterday’s hardrunTwo Steady swim 1.3:Long Run 45:Steady Bike 50:Easy Swim 1:Build Run 32:Set 1: 200m Z1 swim Set 1: 45min running in Set 1: 5min Z1 95 RPM Set 1: 200m Z1 FreeSet 1: 15min Z1with a little bit ofZ1. Keep intensity even Repeat the followingand Back MixSet 2: 8min Z2backstroke.throughout the session. 3x:Set 2: 3x200m Z1 Pull Set 3: 4min Z3,Set 2: 2x50m kick Z1 This will help to build Set 2: 3min Z1 single 20sec working on an Set 4: 5min Z110sec.your base enduranceleg @ 90 RPM swapping early catchBefore the run do 10Set 3: 4x200m swim which will support your legs every 30secSet 3: 200m Z1 mix of 15min of core strengthor pull Z2 20sec.higher intensity workSet 3: 8min Z2 @ 75free and Kickexercises. Build yourSet 4: 200m Z1 swim. later on. Keep RPM high RPMUse this session topace throughout theCount your strokes on throughout and stand Set 4: 2min Z1 @ 85loosen the legs fromsession and maintainevery 3rd 50m of your tall with goodRPMthe past couple of days. your form. Finish with200’s and aim totechnique. 5-10min of Finish with:Relax in the water and 10min of stretchingreduce the amount of light stretching toSet 5: 5min L1 Easywork on your techniquestrokes you take infinish.spinning.subsequent sessions.Do this session on theTurbo or a set ofrollers.WWW.GARMIN.PLSaturdayBike to Run brick:Easy Bike 40:Set 1: 5min Z1 @ 90RPMSet 2: 5min Z1 @ 80RPM.Set 3: 25min Z1 @ 95RPMSet 4: 5min Very EasyStraight off the bikeand into:Easy Run 20:Set 1: 20min Z1. KeepRPM up when runningoff bike. Aim foraround 93-95 RPM.Remember to Hydrateduring the session.SundayMoveable Day off:Take the day off torecover from yourweek. Ideally on thisday but it can bemoved if it works betterto fit into your week.Do some lightstretching or get amassage if you can.Long Bike 90:Moveable Day off:Repeat the followingIdeally take the day off2x:here but you can moveSet 1: 35min Z1this day off to anotherSet 2: 10min Z2day in the week if it fitsRide on undulatingyour schedule betterterrain. Don’t worry too but try not to do backmuch if your HR goes to back hard sessions ifinto Z2 or even Z3 for you can avoid it. Workshort periods duringon your nutrition,the 45min Z1 over hills. especially your recoveryStay in seat over anyafter a hard or longhills and pedalsession where you needsmoothly.to take in both carbsEasy Run 10:and protein withinSet1: 10min Z1 Run off 30min of finishing.the bike. Aim for 30-50grams of carb per hour.4
TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNERThree Tech Run 30:Easy Swim 1.3:Set 1: 10min Z1Set 1: 200m Z1 FreeRepeat the followingand Back Mix6x:Set 2: 3x300m Z1 PullSet 2: 1min Z3 30sec working on anSet 3: 1min Z1early catchSet 4: 8min Z1Set 3: 200m Z1 mix ofWork on yourfree and Kicktechnique during the Slight increase inpace variation.distance. Continue toMaintain a high RPM, focus on techniquestand tall and pick your rather than speed. Thisknees up whether you session will help toare running fast orbuild your aerobic baseslow.without taxing yoursystem too muchSteady Bike 50:Option Session:Set 1: 5min Z1 95 RPM If you are feeling tiredRepeat the followingtake the day off here,3x:otherwise work on yourSet 2: 3min Z1 singleweakest discipline:leg @ 90 RPM swapping Easy Run 20 or Easylegs every 30secBike 50 or SteadySet 3: 8min Z2 @ 75Swim 1.3.RPMWork on Technique.Set 4: 2min Z1 @ 85Don’t worry aboutRPMspeed, just get someFinish with:extra miles in on yourSet 5: 5min L1 Easyweakest sport.spinning.Do this session on theTurbo or a set ofrollers.Four Day off:Tech Swim 1.2:This week is a recovery Set 1: 300m Z1 swimand testing week. Make mix of free and back.the most of someSet 2: 5x(25m kick,easier sessions and50m drill, 75m swim)days off to getAll Z1 20sec.mentally ready for the Set 3: 150m Pull ornext few weeks of hard Swim Z1.work.See if you can get aswim coach to have alook at your stroke andgive you some tips onyour technique.Day off:Do some lightstretching of go to aYoga class if you can.Get your bike servicedif you haven’t had itdone for a while.WWW.GARMIN.PLDay off: How old areBike to Run brick:the shoes you areEasy Bike 40:running in? A common Set 1: 5min Z1 @ 90cause of injury isRPMrunning in shoes that Set 2: 5min Z1 @ 80have lost their spring or RPM.support due to age or Set 3: 25min Z1 @ 95use. If your shoes are RPMmore than a year old or Set 4: 5min Very Easyyou have been doing a Straight off the bikelot of running in theand into:past 6 months it might Easy Run 20:be worth getting a new Set 1: 20min Z1. Keeppair.RPM up when runningoff bike. Aim foraround 93-95 RPM.Remember to Hydrateduring the session.Test Run 40:Easy Bike 50:Test Swim 1.3:Set 1: 5min Z1Set 1: 5min Z1 @ 90Set 1: 300m Z1 swimSet 2: 3min Z2RPMwith a little bit ofSet 3: 2min Z3Set 2: 5min Z1 @ 80backstroke.Set 4: 5min Z1RPM.Set 2: 4x50m 15secSet 5: 3km TT BestSet 3: 35min Z1building each 50m Z1effort. Record Time and Spinning at 90-95 RPM. Z2-Z3-Z4.HRSet 4: 5min Very Easy Set 3: 50m Z1Set 5: 10min Z1Can do this on road or Recovery.Run on a flatturbo. Focus on smooth Set 4: 400m TT aimingsurface.Try to use the pedalling. This will help for the best time yousame location forto recover your legscan do. Don’t go outsubsequent tests. Don’t from yesterday’s hard too hard. Take yourgo out too hard, aim to runtime and HR at the endbuild through the effortof the swim.Set 5: 4x25m kick Z2 10sec, 150m Z1 swim.Steady OW 30:Swim Open water tostart getting used tothat environment.Set 1: 5min Z1Repeat the following2x:Set 2: 8min Z2breathing bilaterally ifyou canSet 3: 2min RecoveryFinish with:Set 4: 5min Z1 kickingand swimming.Nice and relaxed andenjoy.Moveable Day off:Ideally take the day offhere but you can movethis day off to anotherday in the week if it fitsyour schedule betterbut try not to do backto back hard sessions ifyou can avoid it.5
TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNERPhase Two – Progressing Specific Endurance where you are working at or above race intensity.Week MondayTuesdayThis phase builds on your Base phase and introduces more race - specific sessionsWednesdayThursdayFridayFiveSteady Swim 1.4:Test Bike 60:Easy Run 30:Day off:Easy Swim 1.3:Set 1: 3x100m Z1 Set 1: 5min Z1 @ 85Set 1: 30min Z1How comfortable are Set 1: 200m Z1 Free10sec. Mix of kick, pull RPMDo 5-10 min of light you on the bike? People and Back Mixand swimSet 2: 5min Z2 @ 90mobility work beforespend thousands onSet 2: 3x300m Z1 PullSet 2: 3x300m Z2 Swim RPMcommencing your run. buying a bike but then 30sec working on an 30sec.Set 3: 5min Z3 @ 95Aim to hold anever get it fittedearly catchSet 3: 200m Z1 mixRPMconsistent HR and pace properly. For 100Set 3: 200m Z1 mix offree and backSet 4: 5min Z1so don’t go out too 200 it’s a worthwhile free and KickAim to hold the same Set 5: 16km TT besthard. You should finish investment. Not onlyCompare times andspeeds relative to the effort. Record Time and feeling good. 5minwill it help you to bestroke counts to theSteady Swim 1.6HRstretching to finish.more comfortable and same session in Weeksession last weekSet 5: 10min Z1efficient on the bike, it 3. You should be goingwhere you were doing Try to use the samewill also help yourfaster with the same100 reps.location for subsequentrunning because youstroke count or usingtests - Road or Turbowon’t get off the bike less strokes for theas fatiguedsame speed.SixMoveable Day off:Update your trainingdiary today if you’venot done it for a while.It’s good to addcomments about howyou felt and theconditions when youwere training to give abit more insight intohow you are copingwith the trainingWWW.GARMIN.PLTempo Swim 1.6:Easy Run 30:Set 1: 200m Z1 s
TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - BEGINNER WWW.GARMIN.PL 1 Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race Distance: Sprint Athlete Level: Beginner athlete in your first or second year of sprint triathlon competition Hours Per Week: Five to six This training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan
