Jersey Triathlon 12 Week Plan - Beginner

Average Weekly Training Hours 05:43
Training Load By Week
Average Weekly Training Hours 05:43
Training Load By Week

The programme starts on the 25th of March which is 12 weeks out from the Jersey Triathlon.
It is easy and simple to follow however if you have any questions email: nick@tpscoach.com

If you have a heart rate monitor you should use it for the bike and run sessions. If not you will be fine to train off feel. A very simple rule is if it is an easy effort you should be able to have a conversation. If it is hard you should not be able to have a conversation but be able to get a few words out and that is it!
There is a float day/day off each week. If you want to double up some of the week day sessions you can to fit around your work schedule or social/family life.

To check how to work out your HR zones copy and paste the link below into your browser:
Joe Friel's 7 zones, follow this link for more info:

https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

As mentioned above if you have any questions about the plan email nick@tpscoach.com

Sample Day 1
0:25:00
750m
Swim

Easy swim as:
6x50m easy swim - use a pull buoy - take 20sec rest between each 50m. Try to use the pool side clock to get an idea of the time you are swimming or use a stopwatch. They should all feel easy.
2x75m easy to moderate swim - swim at a similar pace to the 50m repeats you did. Take 20sec rest between each 75m. 
2x100m swim as:
2x(25m picking up the pace through the 25m to RPE 5-6; 25m easy)
4x25m easy warm down - 10sec rest

Sample Day 2
1:00:00
Cycle - @1hr

60min easy to moderate cycle keeping the intensity low. Ride on flat terrain if you can and keep your cadence @ 85-90rpm.

If doing turbo do:
15min easy to moderate warm up @ 80-85rpm
8x45sec picking the pace up to what feels hard @ 90rpm
75sec easy recovery between intervals
5min easy warm down

Sample Day 3
0:30:00
Run

@30min easy to moderate run
Start very easy and build into a comfortable pace that feels manageable for the 30min. You should not be out of breath.

Sample Day 4
0:25:00
700m
Swim

6x100m as:
3x100m easy warm up swim with 30sec rest
2x100m moderate using a pull buoy with 30sec rest. Swim these a bit faster than the warm up.
1x100m as 25m easy/50m fast/25m easy - 30sec rest
4x25m easy warm down - 10sec rest

Sample Day 6
1:30:00
Cycle

Cycle - Up to 90min easy to moderate effort.
You can ride on undulating terrain. If in Jersey you can familiarise yourself with part of the bike course for race day.
Make sure you keep your cadence @ 80-90rpm. Cadence is likely to drop if riding up any hills so make sure you ride up hills seated and in as easy a gear as you can.

Sample Day 7
0:40:00
Long run

Up to 40min easy to moderate run.
If in Jersey you can run on the railway path or any of the many off road options on the island such as the cliff paths. If you run on the cliff paths make sure you keep the effort moderate

Sample Day 8
0:30:00
900m
Swim

Easy swim as:
6x50m easy swim - use a pull buoy - take 20sec rest between each 50m. Try to use the pool side clock to get an idea of the time you are swimming or use a stopwatch. They should all feel easy.
4x75m easy to moderate swim - swim at a similar pace to the 50m repeats you did. Take 20sec rest between each 75m. 
2x100m swim as:
2x(25m picking up the pace through the 25m to RPE 5-6; 25m easy)
4x25m easy warm down - 10sec rest

Nick Saunders
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Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company. TPS was founded by Ben Bright back in 2010 and joined by Nick Saunders and Andy Brodziak.
TPS offers:
Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
March winter training camp in Fuerteventura.
Online training plans for all distances.
Precision Hydration Sweat Testing by Andy Brodziak.