Novice Sprint Triathlon 12 weeks

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike, 2 Swim, 3 Run, 1 Day Off, 1 Strength

Longest Workout

1:00 hrs swim
1:30 hrs bike
0:45 hrs run

Plan Specs

triathlon sprint beginner intermediate hr based base period

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Summary

This plan is designed to take you to your first sprint triathlon race over the coourse of 12 weeks. Some of the days have 2 sessions, and some of them have back to back sessions, ie, bike to run to mimic your race and to get used to doing transitions.

The plan would be for someone who is used to exercising for on average 5-6 hours a week, building to 8 over the course of the plan, equalling 300 hours over the course of a year.

It will focus on technique, and building your aerobic fitness, which will help you to be ready for your first sprint triathlon

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:39
Training Load By Week
Average Weekly Training Hours: 05:39
Average Weekly Breakdown

Nick de Meyer

Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Back to Plan Details

Sample Day 1

0:30:00
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 2

1:00:00
10x100 Bodyroll & stroke count

200 FC as (50 Full/ 50 Catch up / 50 pull/ 50 fists) Repeat 5 times 10 secs rest between each 1000m FC @ 75% - odd 100’s bilateral Please record times at end Over-emphasize bodyroll and stroke length 2x 150m as 50 BC/ 50 BC single arm/ 50 BC pull – 20 rest 100m kick BC single arm is like catch-up, but arms going from hips 1 at a time 100 BC kick easy 100 BR

Sample Day 2

0:20:00
Strides, 4-5, relax

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 3

1:00:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 4

0:30:00
10x25m FC (20 rest)

BT: WU. Then do 10 x 25m with 20 seconds rests. All-out effort. What was your total time for this set ?

Sample Day 4

0:20:00
Strides, 4-5, relax

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 6

0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Novice Sprint Triathlon 12 weeks

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