Junior Elite or Sprint Triathlon Training Plan-12 weeks

Average Weekly Training Hours 05:47
Training Load By Week
Average Weekly Training Hours 05:47
Training Load By Week

This 12-week triathlon plan is intended for the junior elite level triathletes. This training plan is designed specifically for youth ages 16-19 years olds who have competed in triathlons in the past and are seeking to compete in the ITU (draft legal) Junior Elite style of triathlon. This plan is designed to improve your performance while preparing to compete in junior elite triathlons in 12 weeks. This is a detailed 12-week plan, it will help you improve on your basic non-draft and draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 -6 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons.

Qualifications:
Age 16-19 years old
Must be in good heath with no medical conditions or cleared by a licensed physician
Should possess a road bike, no triathlon bike use for ITU style racing
Should own or purcahse a Heart Rate Monitor
Ideally own a bike stationary trainer or computrainer
Able to swim freestyle or front crawl for 1000 meters without stopping
Able to bike 15 miles without stopping and have bike handling skills
Able to run 5 miles without stopping

Sample Day 2
0:30:00
Base building

On soft but firm surface, heart rate in zone 1-2 only. Pretty form and quick cadence.

Sample Day 3
0:45:00
#7B 45 Min Endurance (2000m)

1X500 WU (200 free, 100 drill choice, 200 free)
10X100 with 50 recovery easy swimming continuous
500 Cool Down (CD) (200 free, 100 back, 200 free)

Sample Day 4
1:00:00
Base Trainer 1 HR #1

Do this workout on the trainer. Begin with 15 minutes of easy spinning. Then conduct 3 sets of 30 seconds of ILT's per leg with 30 seconds in between each leg. 30 seconds right leg, 30 seconds both legs, 30 seconds left leg etc. Then ride in Z2 for 10 minutes. You will follow this with 3X30 seconds of spin ups. Each 10 seconds progress your cadence. Begin with 90 plus for the first 10 seconds then progress for the next 10 and the final 10 seconds are as fast as you can without buoncing in the saddle. In between each 30 seconds of spin ups recover for 30 seconds with easy spinning. Follow this 3 minutes of spin ups with 5 min in Z2. The main set of the workout is 1 minute in Z3 with 1 minute recovery in Z2 followed by 2 minutes in Z3 with 2 minutes recovery in Z2. Then 3 minutes in Z3 with 3 minutes recovery in Z2. Then repeat the 2 minute sequence above followed by the 1 minute sequence. You will ride the final 4 minutes and 30 seconds in Z2 and coold down and stretch.

Sample Day 5
0:45:00
#7B 45 Min Endurance (2000m)

1X500 WU (200 free, 100 drill choice, 200 free)
10X100 with 50 recovery easy swimming continuous
500 Cool Down (CD) (200 free, 100 back, 200 free)

Sample Day 5
0:30:00
Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. Check running form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Sample Day 6
1:00:00
Base Trainer #2 1 HR

Conduct this workout on the trainer. Begin with a 15 minute easy spin. Conduct 3 sets of 30 seconds each leg of ILT drills with 30 seconds of pedaling with both feet between ILT's. Spin for 10 minutes in Z2 with RPM's above 85. Then conduct 3 sets of spin ups with 10 second intervals. The first 10 seconds is 90+ RPM's, then 100+ for the next 10 seconds, the last 10 seconds spin as fast as possible without bouncing in the saddle. Follow each 30 second spin up with 30 seconds recovery spinning in Z2. Spin for 5 minutes in Z2. The main set of the workout is 1 min in Z3, recovery 1 min Z2, 2 minutes in Z4, recovery 2 minutes in Z2, then ride for 3 minutes in Z5a followed by 3 min in Z2. Repeat the 2 minute interval as perscribed above and the one minute interval. Recovery for 4 minutes and 30 seconds with easy spinning lowering your HR to Z1. Stretch following this workout.

Sample Day 7
1:00:00
1 HR Drill

Conduct this run at the track. Begin with a 1-mile warm up and five minutes of stretching. Ensure you focus the stretches on the hamstrings, quadriceps, and calf-muscle groups. Conduct the following running drills: Pony Drill, Running Pose, and Butt Kicks. Conduct the Pony Drill and Running Pose Drill with 30 total contacts with the ground (15 per foot). Then conduct 20 yards of the Pony Drill and Running Pose Drill with your recovery being done while walking back to the start point. Conduct three sets of each drill. The last drill you will conduct is the Butt Kick drill. Conduct this drill for 20 yards with your recovery conducted while walking back to the start point. Conduct three sets of this drill. After completing these drills conduct an out and back run for the remaining time left. If you choose you may finish the run on the track. While conducting this run after the drills imagine yourself conducting the drills while you are running.

Boris Robinson
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T3Multisports

Individual coaching focused on goal setting, annual training plan, month to month and weekly training plans.

Fees include heart rate and power analysis, limited to unlimited emails, fax and phone access based on select programs.

Half Ironman, Youth Triathlon, ITU Draft Legal, Adult Strength Training. Running, Cycling and Endurance Events

Programs:

Triathlon (intermediate level adults, youth elite & juniors)

Running
Cycling (Crits and road racing)

Endurance & functional fitness