SuperFly Coaching - Beginner Sprint Triathlon

Author

SuperFly Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 2 Strength, 3 Swim, 3 Run, 3 Bike

Plan Specs

triathlon sprint

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Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

Back to Plan Details

Sample Day 1

Take today off from exercise and rest.

Sample Day 1

OPTIONAL: Strength Workout #4: SM Phase. The purpose of the SM phase is to maintain the strength you have built. Warm up by spinning on a stationary bike for 5 minutes. Do only 2 sets with 10-15 reps of each exercise. The first set is done with a 20RM load (a weight you could lift 20 times). The second set is with a 15RM load (a weight you could lift 15 times). Stop the second set when you feel you could only lift the weight 1-2 more times. Do not go to failure. Do the following exercises: A. leg press, B. seated row, C. heel raise or knee extension or leg curl (choose one of these 3 based on your personal weakness—calf, knees, hamstrings), D. abdominal curl with twist, E. standing, bent-arm, lat pull down. Complete all 3 sets before advancing to the next exercise. Maintain good form on each rep. Cool down by riding a stationary bike for 5 minutes with a high cadence and a low resistance.

Sample Day 2

Swim Workout #1. This is a 10-minute swim. Swim 1 length of the pool concentrating on your swim stroke mechanics. The effort should be low (zone 1-2). Stop and rest at the wall for 30-45 seconds. Then swim back to the other wall and rest again. Continue this for 10 minutes.

Sample Day 2

OPTIONAL: Run Workout #1. This is a 20-minute walk-run session and is best done on a flat, soft surface such as gravel, grass, dirt or on a track. Avoid concrete and asphalt if at all possible. Warm up by walking briskly for 5 minutes increasing the intensity from zone 1 to zone 2 as you progress. Then alternate 15-second runs with 45-second walks 10 times. The walk portions are done in zone 1. The runs should be zone 3 intensity. Cool down by walking in the zone 1 for 5 minutes.

Sample Day 3

Bike Workout #1. This is a 20-minute ride and is best done on a mostly flat course or on an indoor trainer. Gradually increase the intensity from 1 to 2 as you warm up. Stay mostly in zone 2 throughout the remainder of the ride. Concentrate on your pedaling cadence (count every time your right foot goes down for 1 minute). If on a flat stretch of road it is below 90 rpm, shift to a lower (easier) gear. On the road, every time you come to a small hill or head wind shift to a lower (easier) gear to maintain 90 rpm. Shift to a higher (harder) gear on downhills. If on an indoor trainer, play with the gears shifting frequently noticing how your cadence changes when you do. Cool down in zone 1 for 5 minutes.

Sample Day 4

Run Workout #8. This is about a 20-minute “strides” workout and is best done on a flat, soft surface such as gravel, grass, dirt or on a track. Parks are excellent for this workout. Do not do this workout on concrete and asphalt. Warm up by alternating 1 minute of walking briskly in zone 1 with 1 minute of running in zone 2 for a total of 7 minutes (the experienced runner can run for 15-20 minutes building from zone 1 to 2). Then on a flat or very slightly downhill course which is approximately 100 yards long, run 20 seconds in zone 4. Note that these are not zone 5 (all-out effort). Hold back and concentrate on running form, not speed. Count each time your right foot touches the ground for this 20 seconds. The number should be at least 29. Turn around and walk back to your starting point. Do 4-6 of these strides. If you are taking fewer than 29 right foot steps in 20 seconds then shorten and quicken your stride without running any harder than zone 4. As a variation on this workout, do the first 2 or 3 strides barefoot (on grass only and be sure to check for sharp objects first). When you put your shoes back on try to run with the same good form you used when barefoot. Cool down by walking in zone 1 for 5 minutes. The experienced runner can vary this workout by doing the strides uphill and may extend it to 45 minutes with a longer warm-up and cool down.

Sample Day 4

OPTIONAL: Strength Workout #4: SM Phase. The purpose of the SM phase is to maintain the strength you have built. Warm up by spinning on a stationary bike for 5 minutes. Do only 2 sets with 10-15 reps of each exercise. The first set is done with a 20RM load (a weight you could lift 20 times). The second set is with a 15RM load (a weight you could lift 15 times). Stop the second set when you feel you could only lift the weight 1-2 more times. Do not go to failure. Do the following exercises: A. leg press, B. seated row, C. heel raise or knee extension or leg curl (choose one of these 3 based on your personal weakness—calf, knees, hamstrings), D. abdominal curl with twist, E. standing, bent-arm, lat pull down. Complete all 3 sets before advancing to the next exercise. Maintain good form on each rep. Cool down by riding a stationary bike for 5 minutes with a high cadence and a low resistance.

SuperFly Coaching - Beginner Sprint Triathlon

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