Build plan, beginner, sprint triathlon, by Eric Kenney, Ek Endurance Coaching

Author

Eric Kenney

All plans by this Coach

Length

10 Weeks

Typical Week

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

Longest Workout

0:45 hrs swim
2:00 hrs bike
0:45 hrs run

Plan Specs

triathlon sprint beginner power based hr based pace based

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Summary

EK Endurance Coaching Plans:
Big event ahead, Big goals, Little time. Streamline your training with better, more effective workouts and periodization for a low cost.
This is for the new-be! Your first Tri! This program will have you ready for your first run at the boulder sprint or any sprint for that matter. You should own running shoes and have even maybe ran in the before. The bike training in this program is designed for any type of bike as the training is based on time mostly rather than mileage.
From 4-8 hr of training in a week. Don’t worry, the 8 will feel like nothing after you have built up to it.


for questions, personalized training plans, consultations or one on one coaching, contact Coach eric at: Eric@ekendurancecoaching.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:13
Training Load By Week
Average Weekly Training Hours: 04:13
Average Weekly Breakdown

Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Back to Plan Details

Sample Day 1

0:30:00
Endurance Swim

time to find a pool or the local swimming hole. with a group is best. take your time. work on being smooth in the water. breathing from alternate sides and going straight!

Sample Day 2

0:45:00
Ride the bike to and from work.

just getting used to the bike. handling skills are key!
get comfortable to clipping in and out. stopping and starting, etc.

Sample Day 4

0:30:00
Endurance Swim

time to find a pool or the local swimming hole. with a group is best. take your time. work on being smooth in the water. breathing from alternate sides and going straight!

Sample Day 5

0:45:00
Easy ride

or longer if you feel up to it. keep the pace realxed focus on having a relaxed upper body and pedaling smooth circles with the legs.

Sample Day 8

1:00:00
Threshold

TEST: time to get some training zones.

warm up well. 15' at least include a few hard 1' efforts. find an uninterrupted stretch of road and ride for 30'. steady, all out, effort. record your HR and perceived excretion for the last 20' of the test. Ride home easy to cool down.

go to EKEnduranceCoaching.com and use the TOOLS section to determine yoru training zones.

Sample Day 10

0:19:59
endurance run

First run: keep it easy. don't be affraid to walk if you need.

Sample Day 11

0:30:00
Endurance Swim

time to find a pool or the local swimming hole. with a group is best. take your time. work on being smooth in the water. breathing from alternate sides and going straight!

Build plan, beginner, sprint triathlon, by Eric Kenney, Ek Endurance Coaching

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