Triathlon: Olympic Triathlon Race Plan, Beginner: 2.75 to 7.0 hrs/wk

Author

Gale Bernhardt

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike, 2 Swim, 2 Run, 1 Day Off

Longest Workout

0:45 hrs swim
3:00 hrs bike
1:00 hrs run

Plan Specs

triathlon olympic beginner

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Summary

While it's nice to make your triathlon debut at a sprint-distance event, it's not always convenient or possible. For example, a nearby town or city might host a great Olympic-distance race and the date of the event fits nicely into your busy calendar. Although the event sounds like a lot of fun you wonder, ""Do I have the time to train for that event? Can I really complete an Olympic-distance race or am I fooling myself?"

It doesn’t take as much time to train for an Olympic-distance event as you might think. With a solid training plan, you can successfully complete the event.

This 12-Week training plan is for beginning triathletes looking to comfortably complete their first Olympic distance event (0.9 miles of swimming, 24.8 miles of cycling and 6.2 miles of running.) The athlete using this program can currently swim 50 meters without stopping and ride an indoor or outdoor bike for 30 to 60 minutes. There are currently two options included within this plan for the running portion – a run description and a description for a combination of running and walking. Please refer to the Plan Preview to see more details. Notice that Week 1 of the training plan is 2:45 total training.

The largest week of training volume is approximately 7:00. This volume of training can easily fit into the busiest of schedules.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Originally appeared in “Triathlete Magazine"


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:11
Training Load By Week
Average Weekly Training Hours: 04:11
Average Weekly Breakdown

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com

Back to Plan Details

Sample Day 1

0:30:00
Recovery - 90rpm

Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.

Sample Day 2

0:20:00
Endurance 50s (Z1-3)

Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.

Sample Day 3

0:15:00
Run-Walk Zone 1

This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zone 1.

Sample Day 4

0:20:00
Endurance 50s (Z1-3)

Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.

Sample Day 6

1:00:00
Endurance - rolling

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

Sample Day 7

0:20:00
Run-Walk Zones 1-2

This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.

Sample Day 8

0:45:00
Recovery - 90rpm

Ride in the small chain ring at 90 rpm on a flat course, keeping heart rate in Zone 1. If you are unable to maintain 90 rpm, coast and rest until you can resume 90 rpm.

Triathlon: Olympic Triathlon Race Plan, Beginner: 2.75 to 7.0 hrs/wk

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