This is a fully Idividualized Sprint Distance Triathlon Training Plan individualy designed for your to achieve your Triathlon Goals no matter what level of athletes you are. Following our coaches analysis of your triathlete questionnaire (this will be e mailed through to you or you will find it on the attached plan description) your customised plan will be designed by Richard Laidlow an experienced and qualified coach, if you have any questions he can be contacted at email@example.com.
This triathlon training plan is for all level of athletes as it is individualy customized to fit into your lifestyle, level and ability but it assumes that the participant can accomplish the following. Complete 100m of swimming using any stroke without stopping. 30 minutes of cycling without stopping and a easy 15-minute jog without stopping.
Recieve the triathletes questionnare, please fill the questionnare in with as much information as possible.Once you have finshed the questionnare please e-mail it to me at firstname.lastname@example.org
Richard will call you at a time that suits you (please email Richard with a number of days and times that would suit you).
w/u: 2x100m easy swim rest 15 sec
24x25m as first 3 are swum EASY (20sec rest)
Every 4th 25m effort ALL OUT (20sec rest)
After the 24x25’s, swim 200m ALL OUT
(no pull buoy or paddle)
c/d: 2x100m easy (with paddle/pb)
On stationary bike
w/up 20 mins easy
c/d 5 mins easy
easy 10 mins run straight off the bike
1200m swum as
4x50m easy w/u (10sec rest after each)
2x [6x50m (10sec rest) / 6x25m (15sec rest)]
Every 3rd 50m and 3rd 25m ALL OUT
4x25m easy c/d (10sec rest)
On stationary bike,1hr as
w/u 15 mins
4x30 sec single leg with 30 easy spin
10 x 2 mins hard at cadence of 95rpm+ rest 1.30mins
c/d 5 mins easy spin at 60 rpm