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Tribirdsport Beginner Sprint Triathlon - 9 Weeks Build

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Tribirdsport Beginner Sprint Triathlon - 9 Weeks Build

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Jennie Jones

All plans by this Coach

Length

9 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

TARGET ATHLETE:
This plan is intended for the Beginner athlete. An athlete who needs to do the couch to 5k run, can ride a bike but not long distances and can swim about 50-100m of front crawl.

EQUIPMENT NEEDED FOR THIS PLAN:
A turbo (manual or smart), a watch that can load data to training peaks (Garmin, Apple, Sunito), Garmin is good as it can take the structured workouts. For swimming, fins and pull bouy. Then strength, band or kettlebells or dumbbells or access to a gym.

THE PLAN:
The plan is a 9 weeks build and can be started from a lower level of fitness level. It will build in volume as you go through it.

The sessions are simple but efficient and effective, they have key sessions that repeat each week with progressive overload, whether that is adding more intervals, duration or reducing recovery. It’s effective!

A typical week will have 3 swims, 2-3 bikes, 2-3 runs and 2 strengths. Don't panic if some weeks get busy & you can't fit everything in, just make sure to get in an even amount of each discipline & not leave the disciplines you don't like.

The plan is written on a 3 weekly cycle where your 3rd week will be a deload/active recovery week.
It has everything the beginner triathlete needs for a build program.

STRUCTURED:
The swims are all structured, but I do advise you to read the description carefully and watch the video links I have added as there is a lot of extra information about technique within each workout & take a printed or written copy with you.

For the bikes I have given 3 options: Outdoor, Manual Turbo and Smart Turbo. The smart turbo is the structured workout and written in power so it will go to third party apps like Zwift, Trainer Road etc and Garmin. Then for the Outdoor & Manual Turbo’s I have written these sessions within the description. Even if you are using a smart turbo, please read the descriptions as again there is information in there for good technique.

The Runs are structured in RPE (Rate of Perceived Exertion) and run for the whole 9 weeks so by the end you will be running 5k.

PLAN SUPPORT:
The plan starts with a big welcome note, this explains what the plan will entail, how to use it.
Each week I guide the athlete with an introduction to the training week, offering motivational tips and advice.
There is also access to my email if you have any questions about anything within the plan that you don’t understand.

STRENGTH TRAINING:
The plan has 2 strength training sessions a week and 1 on Recovery Week. I have attached links to videos for all the exercises and a pdf document with all the exercises pictures & descriptions. The strength plans are designed specifically for triathlon to improve joint mobility as well as joint strength to enable you to swim, bike and run with improved posture but also reduce the risk of injury by strengthening all the muscles around those supporting joints.

WHY BUY FROM ME?
I am a British Triathlon Level 3 Coach and been coaching for over 8 years, I have been in the fitness industry for over 30 years where I was a personal trainer, fitness instructor and sports therapist. I have also recently qualified as a Biomechanics Coach.

I hope you enjoy the plan. If there is anything you don't understand you can contact Coach Jennie from Tribirdsport Coaching at this email address: jennie.tribird@gmail.com


How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
3,700m 1,500m
Bike x2
01:48:00 01:01:00
Run x2
01:18:00 00:40:00
Strength x2
00:55:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Swim
3,700m 1,500m
Bike
01:48:00 01:01:00
Run
01:18:00 00:40:00
Strength
00:55:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Jennie Jones

Tribirdsport Coaching

I am a British Triathlon Level 3 High Performing Triathlon Coach.

Tribirdsport Coaching is an Individual & Group Coaching business. I provide training plans remotely & locally which are specific to each athletes individual goals.

My coaching philosophy is to coach the person first then the athlete, It’s not just Triathlon Coaching, it’s almost like Life Coaching for Triathletes!


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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