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RG Active – 12 Week Super Sprint Triathlon Plan – Page 112 WeekSUPER SPRINT TRIATHLON TRAINING PLANinfo@rgactive.comwww.rgactive.com

RG Active – 12 Week Super Sprint Triathlon Plan – Page 2Key NotesPlease find below a 12 week beginner, super-sprint distance triathlon training plan to help you prepare for your event. This 12 week training plan is designed to get a novice triathlete through a super-sprint distance triathlon. It is not a complex or hugely time consumingprogramme, it will get you to the finish line in good shape. In order to be able complete the training you should have a basic level of fitness at the start of the training. You don’t have to be already doing a hugeamount, but a pre-requisite would be that you can swim 200 m continuously, you can cycle for 20 mins and run for 10 mins. If you are very new toexercise, then we advise you start as far in advance as possible so you can take your time to get in to it. The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towardsthe latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. We would stronglyadvise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racingin. We also would strongly advise that while most of the swim sessions in this programme are pool oriented you should be looking to get some OpenWater swimming done in preparation for your race. All novice triathletes benefit greatly from getting the experience of what it is actually like to swim inopen water with other swimmers. It is arguably the most daunting part of the race for all triathletes. The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work totheir limits with specific barriers. We would advise that if this kind of training is new to you that you are cautious to begin with until you can understandhow your body reacts to the training. The full RPE scale is at the back of the programme. We would strongly advise that as you get closer to the race day you ensure that you train using the exact equipment that you intend to use on raceday, the same clothes, the same wetsuit, the same bike and trainers. You should not turn up on race day with brand new equipment to use. From time to time your busy lives will get in the way, we recommend that you don’t make up the missed sessions simply resume your plan on thecurrent day. Similarly the particular days the various sessions are laid out on are an example of a suitable/ideal way to spread them out. Howeveryou may change them to suit your own timings or around existing club sessions that you may already attend. So long as you allow sufficient recoverybetween longer sessions, or the same discipline. At the back of this training plan is the ‘Appendix’ where you will find the RPE scale, swim sessions and strength and conditioning programsthat are referenced throughout the plan.info@rgactive.comwww.rgactive.com

RG Active – 12 Week Super Sprint Triathlon Plan – Page 3WEEK URATION400 m2 km45-60 min500 m5 kmINTENSITYSESSIONDETAILSJust swimSteadyDrills/IntervalsSteady stateDAYSwim:Aim to get into thewater and justcomplete thedistance howeveryou wish.You could break itup into 100m andaim for consistency.Or 200m if you’reable to.RunStart your run ataroundRPE @5-6, start veryeasy and settle into acomfortable paceStrength: Program1aSwim:Breath this sessioninto:250m150m100mKEY FOCUSLeg & head positionin the water. Headposition whenbreathingRun posture/form andability to hold paceExecution & postureduring exerciseConsistent strokerate and breathingNOTESSlow your stokedown to give youmore time to focus.The focus of this runshould be feelingcomfortable with thedistance, focusing onyour posture and runform, finishing feelingstrong.In the first session,just spend timegetting to know theexercises, judgingyour ability andsetting a benchmark for times andweights forexercises.You can use a pullbuoy to aidbuoyance and helpyou focus on armsby taking legs out ofthe movement.Just ride, aiming tocomplete thedistance,@RPE 5-6Looking forconsistent pacingCreate a routine ofplanning your sessionsin ahead of time so youknow what you’re doingon each day.Remember this plan isflexible, so you canmove session to fitaround yourwork/social/family lifeIf certain days don’tmatch then make a planof when is best to dothem.Think of this as a‘benchmark’ week,where you’re setting apace/time for yourselffor each element ofyour training, as a levelto work from.Comfort on the bike,getting used togearing and positionWEEKLYDISTANCE:8 KMinfo@rgactive.comwww.rgactive.com

RG Active – 12 Week Super Sprint Triathlon Plan – Page 4WEEK DAYSUNDAYRestStrengthSwim &RunBike60 min500 m/1.5 km7 kmSESSIONSwimRun/WalkDURATION500 m1.5 kmINTENSITYSESSIONDETAILSSteady StateBreak this into1 x 250 m@RPE 5-65 x 100 m@RPE 7-8Steady stateTry to maintain asmooth pace andfinish at the samespeed you started.TempoStrength:Program 1b@RPE 6-7TempoSwim:Break the distanceinto 2 x 200 m sets& 1 x 100 m set, witha minutes rest inbetween. Aim to beconsistent with yourtimes over each splitSteady StateRide over flat orundulating terrainaiming to keep asteady pace;@RPE 5-8Run:Tempo run at abovecomfortable pace:@RPE 7-8KEY FOCUSBody position, hiprotation, breathingsmoothlyRun posture, light footstrike, breathingCore, flexibility,techniqueBreathing, pacecontrol, techniqueSmooth pedalstroke, using gearsto keep your legspeed efficientNOTESThink about yourbody position in thewater, the flatter youare the morestreamlined andeasier it is to swim.Use floats and pullBuoys where youneed to.Steady effort at abelow max pace,focusing on holdingform and keepingeach km the samespeed. If your formsuffers then slow thepace.Working onstrength willimprove your abilityto hold techniquefor longer as wellas help avoid injury.Focus on techniquebefore increasingweights/time.Working above yourcomfortable pacewill help improve runstrength & speed.Get used to theincreasing milesaiming to maintainyour averagespeeds over thelonger distances, oreven notice smallimprovements.Stick to the increasesin distances as bestyou can, and where itfits.If you’re fairlyaccomplished at aparticular disciplinealready, you canchoose to up thedistance slightly towhat you’recomfortable with.Improvements inspeed are seen in theability to repeat effortsconsistently, not justgo faster on one or twoefforts.WEEKLYDISTANCE:11 KMinfo@rgactive.comwww.rgactive.com

RG Active – 12 Week Super Sprint Triathlon Plan – Page 5WEEK ION600 m8 km2 km45-60 min750 m5 km/1.5 arm up;1 x 200 m@RPE 52 x 150 m@RPE 61 x 100 m@RPE 7Steady StateEither outside oron a turbo trainer;allow for a fewminutes to warmup:@RPE 5Int./SteadyRun:Maintain a steady(below threshold) paceof around RPE 5-6StrengthStrength:Program 1aDrills/IntervalsSwim:Warm up 150mKicking 2 x 25 m200 m @RPE 6Then complete therest of the sessionplaying aroundwith your speedbetween;@RPE 6-81 x 150m @RPE 7TempoComplete yourbike/run brick in atempo/race paceformat; holding afirm but slightlybelow thresholdpace on the bikeand then runninghard off the bike.Your first brick sessionwill be a chance to feelwhat it's like to run offthe bike.50 m cool down.Bike @RPE 6-7Run @RPE 7-8KEY FOCUSLeg position high inthe water, speedjudgement onintervalsPace control &variationGettingcomfortable on thebikeSteady pace & goodform. Try to matchspeed from previousweek.Core, flexibility,techniqueConsistency inpacing & legposition in waterLearning to run hardoff a hard bike, PacecontrolNOTESHead position whenbreathing; aim tokeep one eye in thewater.Using turbosessions to focuson harder effortsand maintaining agood pace (withouttraffic interruption)Make sure yourrunning shoes fit well,and are in goodcondition. The supportthey provide can helpreduce your injury risk.Working on strengthwill improve yourability to holdtechnique for longeras well as helpavoid injury. Focuson technique beforeincreasingweights/time.Make sure tocontinuously breathout under water,avoid holding yourbreath. Rememberhead position; eyesdown.Practice withgearing to find andmaintain a steadycadence/rhythm soyou can control youreffort.Settle into a runpace quickly.Practice set up intransition so you cansave valuable timeKeep sets of thesame distance similartimes.You should alreadystart to notice it’s easierto hold a pace in steadysessions and gymtraining should behelping with strength onhills and speed work,especially in the pool.WEEKLYDISTANCE:18 KMinfo@rgactive.comwww.rgactive.com

RG Active – 12 Week Super Sprint Triathlon Plan – Page 6WEEK tStrengthSwim &RunBike750 km3 km60 min750m/2.5 km10 kmSteady StateSwim:Warm up100m easy effort@RPE4-5TUESDAYSteady stateTry to maintain a smoothpace and finish at thesame speed you started.TempoStrength:Program 1bTempoSteady StateSwim:Warm up;1 x 200 m@RPE 5Ride over flat orundulating terrainaiming to keep asteady pace;2 x 150 m@RPE 6@RPE 5-8@RPE 6-74 x 25 m kickingwith rest in between200 m Pull buoy@RPE 6If you like this can be anoff-road run. It addsvariety and increasesrun strength over uneventerrain.If you've not already;start thinking abouthydration and fuellingfor longer rides andperhaps experimentwith various drinks/gelsif you're planning totake them come raceday.Day-to-day as well asrecovery nutrition maybe worth considering tomake sure you’rerecovered fully fromeach session.2 x 100 m@RPE 7200 m@RPE 6One month in you'll beable to maintain harderefforts for longer andmore consistently.50 m cool downRun:Tempo run at abovecomfortable pace:@RPE 7-8100 m@RPE 750 m cool downKEY FOCUSBody position, hiprotation, breathingsmoothlyRun posture, light footstrike, breathingCore, flexibility,techniqueBreathing, pacecontrol, techniqueSmooth pedalstroke, using gearsto keep your legspeed efficientNOTESThink about yourbody position in thewater, the flatter youare the morestreamlined andeasier it is to swim.Use floats and pullBuoys where youneed to.Steady effort at a belowmax pace, focusing onholding form andkeeping each km thesame speed. If your formsuffers then slow thepace.Working on strengthwill improve yourability to holdtechnique for longeras well as helpavoid injury. Focuson technique beforeincreasingweights/time.Working above yourcomfortable pacewill help improve runstrength & speed.Get used to theincreasing milesaiming to maintainyour averagespeeds over thelonger distances, oreven notice smallimprovements.WEEKLYDISTANCE:17 KMinfo@rgactive.comwww.rgactive.com