Novice Sprint Triathlon 13 weeks

Average Weekly Training Hours 05:00
Training Load By Week
Average Weekly Training Hours 05:00
Training Load By Week

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

Sample Day 1
0:30:00

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
0:20:00

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

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
0:20:00

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 4
1:00:00

Masters. Concentrate on form--NOT fitness! Consider moving to a slower lane.

Sample Day 6
1:00:00

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Sample Day 6
0:30:00

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

Nick de Meyer
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