20 Weeks to your First Half Distance Triathlon!
Nadia SullivanAll plans by this Coach
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So you've signed up for your very first Half Distance Triathlon - now what!?! Don't panic, prepare!
This plan is for the beginner who may not be very comfortable swimming and doesn't have much running or cycling training. This plan starts with frequent, short pool workouts to help you get comfortable with the fundamentals of swimming including breathing and body posture. Then the bike rides start to ramp up with skills work as well as aerobic fitness training to make you a stronger and more confident cyclist. Running workouts include drills to help you engage your glutes and improve your running posture.
As your swim technique and bike endurance progress, you'll get into a steadier pattern of 2-3 swims, 2-3 runs, and 2-3 rides per week. The time and efforts of the workouts will progress so by the time you're ready to pack your gear for your race, you will feel confident that you can go the distance on race day! "Brick" workouts will teach your legs to handle the quick change between sports and testing weeks will help you keep your training on track while you giving you a chance to see how much your fitness has improved.
This plan includes tons of tips and pointers for getting 100% prepared for your race including a gear checklist, basic nutrition guide, and pacing tips, because the small details can make or break your event! There's even transition "workouts" to make sure you know exactly how you're going to progress from each sport to the other on race day. Because knowing whether or not you will wear socks on the bike & how quickly you can put them on while wet & anxious is important to know! Plus, there's all the details you need to be a healthy, complete athlete including 60 days of FREE YogaGLO membership, foundation exercises with videos, and strength activation work with videos.
Additionally, all of the workouts can be exported to your TrainingPeaks compatible training device(s) such as a Garmin Forerunner 935 XT or Wahoo KickR smart trainer (please see trainingPeaks for a complete list of compatible devices and apps as it is often updated). This means you can export your interval targets to your training device & ride or run along at the correct effort to get the most out of your training! And coupon codes for 30 days of FREE Premium TrainingPeaks membership will give you access to in-depth views of your training data after you've uploaded it post-workout.
This plan is for the average 9-5er who has about an hour to 90 minutes to train on weekdays and more time on the weekends. The weekend workouts will increase in duration as race day gets closer with a maximum of 4.5 hours on the longest day. You'll progress to a race simulation across 3 days in week 18 where you'll go through swim, bike, and run efforts similar to what you will experience in your race. Then you'll recover & taper down to the big day at the end of 20 weeks!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:17 hrs||1:00 hrs|
|1:48 hrs||2:00 hrs|
|3:58 hrs||4:00 hrs|
|0:08 hrs||0:10 hrs|
|0:00 hrs||0:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:17 hrs||1:00 hrs|
||1:48 hrs||2:00 hrs|
||3:58 hrs||4:00 hrs|
||0:08 hrs||0:10 hrs|
||0:00 hrs||0:10 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor