TRIATHLON: Sprint - 52 weeks - Beginner

Average Weekly Training Hours 05:01
Training Load By Week
Average Weekly Training Hours 05:01
Training Load By Week

Welcome to your beginner level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it! In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.

Sample Day 1
0:30:00
Fast 50s

WU: 400 easy swim.

MS:

4 x 50 very fast (30”).

50 kick easy.

4 x 50 very fast (30”).

50 kick easy.

CD: 100 easy swim.

Total—1000

Sample Day 2
0:40:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2
0:30:00
200s variable pace

WU: Build effort on each rep.

50 swim, 50 kick, 50 swim, 50 kick, 50 swim.

MS: Each numbered set is done non-stop as a 200.

#1—100 easy, 50 mod, 50 fast (20”).

#2—50 easy, 100 mod, 50 fast (30”).

#3—50 easy, 50 mod, 100 fast .

CD: 150 easy with drills.

Total: 1000

Sample Day 3
0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4
1:00:00
Spin-ups+dominant leg, endurance pace

Warm-up for 15 minutes, then ride at Zone 3 for 15 minutes

then do this Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 3 times. Small chain ring.

Sample Day 5
0:22:00
Fast 50s

OPTIONAL:

WU: 400 easy swim.

MS:

2 x 50 very fast (30”).

50 kick easy.

2 x 50 very fast (30”).

50 kick easy.

CD: 100 easy swim.

Total— 700

Sample Day 6
0:45:00
Easy ride

Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be an aerobic maintenance ride.

Hunter Allen
|
Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.