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British Triathlon Social Training Plan

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British Triathlon Social Training Plan


Rhys Davey


4 Weeks

Plan Description

Goals for the Programme

Open Water -
For anyone new to swimming open water, the goal for the programme will be to become comfortable putting on your wetsuit, feeling the water in your wetsuit, and putting your face into the lake and a 'stretch' goal will be swimming 10 strokes back and fourth near the edge of the lake.

For anyone who has got experience of swimming in open water, the goal will be about developing your ability to swim at a continuous pace with minimal breaks.

Cycling -
Cycling is brilliant for developing aerobic fitness whilst not putting too much pressure on the body; it is also brilliant for working really hard.

So the goal of the cycling programme will be for people to use cycling as a tool to make themselves slightly fitter but also to work hard once a week.

Running -
It's very easy to run too far, too hard, too soon. So don't underestimate just putting your shoes on and going for a walk.

The goal for the run programme will be to complete the runs at whatever pace is appropriate for you.

Overall -
The overall aim for this programme is to get into a sustainable routine. If you feel that the programme is too easy, our advice is to stick to it for a couple of weeks before making any adjustments. It's the accumulation of training over a sustained period of time that results in real change, so doing less than you think you are capable of but being more consistent over a long period is far better than doing more in the short term but not being able to sustain it.
If you feel that the programme is more challenging than you are capable of, just adjust where you need. Rule of thumb would be to drop everything by 1/3 if you are concerned it's a bit too much for where you are at this stage. If you are able to get out and exercise consistently for a longer period of time by doing a bit less in the short term, you will be amazed at what you will achieve.

Finally, you will probably have 1-2 sports you feel confident in and 1-2 sports you are less confident in. That's the beauty of triathlon. For the sports you are confident, in you might find some of the sessions pretty easy. That's ok, just stick with it in the short term and adjust these sessions after a couple of weeks if you're still feeling good. For the sports you are less confident in, don't expect too much of yourself other than to give it a go and enjoy it. If you are finding some of the sessions really challenging just shorten them or break them up into smaller chunks with more rest. The main thing is consistency and getting out there and having a go.

*NB*. - Stay within your limits and exercise safely at all times - with all three disciplines. Open water swimming must be undertaken with the correct supervision and care. When cycling on the road, you must obey the Highway Code and cycle at your ability.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:41:00 00:24:00
Run x2
00:50:00 00:30:00
Bike x2
01:12:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:41:00 00:24:00
00:50:00 00:30:00
01:12:00 00:40:00
Day Off
—— ——

Training Load By Week

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