Welcome to the TeamKattouf 12-week Sprint Triathlon beginner training plan designed by Dr. Rick Kattouf and Cameron Dorn! Get ready for some fun...swim, bike, run, and weight training! Many times, weight/resistance training is missing in triathlon training plans. It is the weight training that will assist in building lean muscle, thereby, increasing power and strength. It is this power and strength that will help your swim, bike, and run. Plus, building lean muscle will help to increase your metabolism; who doesn't want a faster metabolism, right? This plan will take you through swim, bike, and run assessments. Following the run and bike assessments, I will walk you through determining your proper heart rate training zones. (pdf file is included when you purchase this plan; this will explain how to determine your hr zones). This plan averages 4-6 hours of training each week, therefore it is very manageable for the busy individual. We all lead busy lives, and time management is critical; this program will help you with that. If you are ready for a solid and systematic training plan, and you are ready to get into great shape, the TeamKattouf 12-week sprint tri plan is for you! I wish you the best in your training and racing endeavors!
5k Run Assessment to be performed on the treadmill.
Warm up- 1 mile
Mile 1- 2% grade
Mile 2- 3% grade
Mile 3- 4% grade
Make sure to provide maximum effort throughout the 5k....PUSH IT!
Perform a cool down of at least .5 mile to finish off the day. SEE PDF FILE FOR DETERMINING HR ZONES FOLLOWING ASSESSMENT
Nice and smooth ride throughout. The key on this ride is just to become more and more comfortable with your machine. This can be done indoors or outside. Nice and steady throughout the whole of this ride
A bit of upper body strength work to follow the swim.
200 warm up
3 by 300's each with 30 seconds rest
Make sure to record each 300 time.
Adequate pacing is KEY!
200 cool down
Bike Assessment today. This is where we will determine our HR zones for the bike.
This can be perfomed either outside or inside. I prefer inside due to limited variables.
20 minute warm up followed by this set.
5 minutes max output-record HR......PUSH THOSE PEDALS!
5 min recovery spin
20 minutes of all you got in the tank! Record HR
10 minute nice and easy cool down
SEE PDF FILE FOR DETERMINING HR ZONES FOLLOWING ASSESSMENT
Get those legs going with a 40 minute long run today. Make sure to stay within HR zones 1 and 2 throughout the run
200 warm up
100 kick directly into
200 at 85% effort
30 second rest
100 all outdirectly into
200 at 90 percent effort
15 second rest
200 all out
directly into 100 kick
45 second rest
300 Time trial
100 cool down