Welcome to The Tribirdsport Beginner Sprint Triathlon Race Specific Plan designed for athletes preparing for a pool-based sprint triathlon.
EQUIPMENT NEEDED:
To effectively follow this plan, you'll require a turbo trainer (manual or smart), a watch compatible with Training Peaks (Garmin, Sunito), swimming gear including fins and a pull buoy, and equipment for strength training such as resistance bands, kettlebells, dumbbells, or access to a gym.
THE PLAN:
This 9-week program is designed to get you race-ready, focusing on race-specific training.
The sessions are streamlined yet impactful, featuring key workouts that progress each week with incremental changes in intensity and duration. Expect structured swims, varied bike options (outdoor, manual turbo, smart turbo), and a mix of structured and unstructured runs.
A typical week includes 3 swims, 2-3 bike sessions, 2-4 runs (including short brick sessions), and 2 strength training workouts. If time constraints arise, aim for balanced participation across disciplines.
The plan follows a 3-week cycle with the third week serving as a deload/active recovery period. It covers all aspects crucial for beginner triathletes, including brick practises, interval training, strength workouts, recovery strategies, and race taper.
STRUCTURED:
Swim workouts are meticulously structured, with additional guidance provided through descriptions and video links. Bike sessions offer flexibility with options tailored for outdoor and indoor training setups, accompanied by detailed instructions for optimal technique. Run sessions blend structured workouts with unstructured endurance runs.
PLAN SUPPORT:
The plan includes a comprehensive welcome note detailing its structure and usage. Weekly introductions offer motivational tips and guidance for the upcoming training week. For additional support, access to the coach's email is provided for clarifications and inquiries.
STRENGTH TRAINING:
Two strength training sessions per week (one during recovery weeks) are included, featuring exercises designed specifically for triathletes to enhance joint mobility, strength, and posture. Video demonstrations and a PDF guide with exercise descriptions and images are provided for reference.
WHY CHOOSE THIS PLAN?
Developed by a British Triathlon Level 3 Coach with over 10 years of coaching experience, this plan is rooted in decades of fitness industry expertise. The comprehensive program aims to prepare athletes effectively while minimizing the risk of injury.
I hope you find this plan beneficial. For any queries or clarifications, feel free to contact Coach Jennie from Tribirdsport Coaching at jennie@tribirdsportcoaching.com
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!