6 Weeks to Your First Sprint Triathlon
You just signed up for your first Sprint Triathlon, now what?!? We've got you covered with our 6 week training plan! There's plenty of swimming, biking and running at Threshold efforts to get you ready to redline it on race day. Plus, this plan includes all of the small details that can make or break your first race like transition work, crazy bike/run brick workouts, a gear checklist, and tips for how to be successful on race day!
This periodized plan will have you doing some testing in the 3 sports to set threshold heart rates and paces/watts so you know you're swimming, biking and running at the right efforts to get faster without overdoing it! The intervals in each workout build as you get close to race day with a regeneration week before your triathlon so you are feeling fresh and fast on race day!
This plan includes structured swimming workouts with drills if you can't swim with a group! The bike and run workouts can be done indoors or out as your schedule allows. The run intervals are based on pace and time so you don't need a track to run them on, you can just use the GPS on your phone and a timer if you don't have a GPS running watch. The transitions from swim to bike and bike to run can be the toughest part of a sprint triathlon so there are workouts specifically to help you develop that unique skill!
Additionally, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.
Intermediate- This Intermediate plan is for the athlete with 1-1.5 hours a day to train during the week and 2 - 2.5 hours on the weekend who can swim a 2000yd workout in an hour or less and may have some biking and running experience.
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.
Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate
Just like the Field Test on the bike, we want to set a threshold for your running heart rate and pace!
Warm up easy, 10min or so. Then run a 5K at race pace! Preferably on a flat course, can be a loop or an out and back. Cool down & stretch afterwards!
If you have a strong running background or know that you can complete a 5K in less than 30min, do this as a 10K test instead.
Warm up with 200yds of easy swimming, focus on good stroke form and maintaining a steady exhale the entire time your face is in the water.
-2x50 build (25yds moderate/25yds fast to faster)
-8x100 Threshold Pace: swim the first 100 at the fastest effort you think you can maintain through all 8 100's. Track your time, add 10sec rest and do the other 7 100's on that same interval. Your rest may decrease in the last 1 or 2 100's but push it as hard as you can!
-Cool down in 200-300yds, stretch out your stroke and focus on relaxed breathing
4 x 8 minutes ON (zone 3) 4 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
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Run Z2 pace, hold good posture. In the last 10min, do 6 x 30sec On 5k pace, 30sec easy jog. Keep cadence high with good form in the 30sec efforts.
300 warm up easy swim
3 rounds of:
50 build, 100 sight for the wall, 150 build by 50, 200 fast on 10sec rest
200 easy cool down