Novice 113km Triathlon Training Program 1.0 - 20 weeks

Average Weekly Training Hours 07:58
Training Load By Week
Average Weekly Training Hours 07:58
Training Load By Week

1.9km swim, 90km cycle, 21.1km run (113km)


This Training Program is aimed at the Novice 113km Triathlete.
You will build a good aerobic base for 8 weeks, build volume to the end of week 17, Peak for 2 weeks and then taper for the big day.

Training time builds from 5 hours and 33 minutes in the 1st training week to a maximum of 11 hours and 22 minutes in 17th training week.

There are some test days to perform along the way.
After completing the tests, please email your results to test@multisportcoaching.co.za . Your training zones will be calculated and emailed to you. This is a free service.

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.

You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 2
0:48:00
37.6TSS
Bike Power

WU:
5 mins Z1
5 mins Z2
5 mins Z3

MS:
20 secs sprint
3 mins 40 secs Z2
repeat 4 times

LD:
10 mins Z1

Sample Day 3
0:29:00
1200m
Swim Endurance

Download the PDF attached

WU:
300m swim

8 x 25m drills
rest 10 secs between

MS:
2 x 100m @CSS
rest 5 secs between

8 x 25m Kick
rest 15 secs between

LD:
300m swim

Sample Day 3
0:31:00
25.7TSS
Fartlek Run

WU:
5 mins Z1

MS:
30 secs sprint
3 mins Z2
repeat 6 times

LD:
5 mins Z1

Sample Day 4
1:00:00
40TSS
Bike Endurance

WU:
10 mins Z1

MS:
40 mins Z2

LD:
10 mins Z1

Sample Day 5
0:30:00
1200m
Swim Fartlek

Download the PDF attached

WU:
300m swim

8 x 25m drills
10 secs rest between

MS:
4 x 100m (25m easy, 25m hard)
10 secs rest between

LD:
300m swim

Sample Day 5
0:35:00
23.3TSS
Run Endurance

WU:
10 mins Z1

MS:
15 mins Z2

LD:
10 mins Z1

Sample Day 6
1:00:00
40TSS
Bike Endurance

WU:
10 mins Z1

MS:
40 mins Z2

LD:
10 mins Z1

Coach Shamus
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.