This training plan is for the novice triathlete who wants to complete his or her first Olympic distance triathlon and can (in separate workouts) currently ride for 45 minutes, run for 30 minutes, and swim 200m without stopping. We start with approximately 3.5 hours of training in week 1 and will build to between 6 and 8 hours of training. Each discipline has at least two workouts per week, but only one workout a day on most weeks.
Drills and steady: do 4 x 30 seconds of each of the drills with 1 min rest intervals (RI’s), then ride at RPE 6-7 (moderate effort) trying to smooth out your stroke. The drills serve two purposes: they allow you to work on your stroke so that you become more efficient and get more bang for your buck, and they help to warm you up. Doing the drills at the beginning of the workout allows you to do them when your body is fresh so you can do them perfectly without fatigue affecting your form.
Warm up (WU)- as with all the workouts, the first 10+ minutes are spent gradually warming up. A good warm up will allow you to work hard during the rest of the workout.
Main set (MS): Once you are warm do 2 of each of the drills with 60-90" walking recoveries. During the strides: Focus on keeping a high cadence and a mid-foot landing. Strides are like relaxed speed- ease on up to the fastest pace you can hold with good form and hold it there till the 100m are finished.
Once the strides are complete, run for 20 minutes at a moderate effort, trying to incorporate the form points you were working on during the strides.
Cool down (CD) 5 mins easy.
WU: 10 mins spinning at a comfy cadence in the small chain ring (where your pedals attach)
MS: 4 x 30 seconds of each drill (1 min RI). Once these are complete, ride at a moderate effort for 20 mins. During this ride, Work on bike handling skills: steer with your hips, not your hands, and practice cornering. As you corner, keep your outside pedal down and look through the corner to where you are going (not the ground directly in front of you).
WU: 10 mins easy. Then 1 each of the running drills detailed in the info packet with walking recoveries.
MS: Base run at RPE 6-7 (moderate effort) for 25 mins.
CD: 5 mins easy.
WU: 5 mins in the small chain ring (SCR) spinning at 80+ rpm.
MS: 6 x 30 second repeats of the drills with 1 minute RI's. Listen to your stroke as you do the drills- does it sound even? Are both legs equally strong? if not, do one extra individual leg training (ILT) with the weak leg.
Once the drills are done, ride at a moderate effort for 40 mins.
CD: easy with remaining time.
WU: 10 mins easy.
MS: 2 of each of the drills with 60-90 second RI's. When doing the strides, work on leaning slightly forward from the ankles today- as if you are "falling downhill"- This will help you keep your cadence up. The strides let you work on speed without taxing the body too much so you are still fresh for the bike and swim.
When the strides are complete, run at a moderate pace for remaining time.
CD: 5 mins easy. Stretch!
WU: 5 mins easy in the SCR.
then, 4 x 45 seconds of each of the drills
MS: 5 x 3 mins tempo effort, with 1 mins RI, cadence > 80rpm throughout.
During the intervals today, come up with a mantra. A mantra should be a short sentence that you believe, and inspires you to get through the tough parts. It can help you focus, and it should make you feel like you can handle anything!
CD: ride easy with remaining time.