Wilmington YMCA Sprint Triathlon--Novice

Average Weekly Training Hours 06:17
Training Load By Week
Average Weekly Training Hours 06:17
Training Load By Week

This 12-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is interested in attempting a longer distance race. The Wilmington Triathlon is a great choice, as both the run and bike are held on a flat course and the swim is in open water. Before starting this plan you are capable of swimming 3 times per week at 30 to 40 minutes per session, able to cycle comfortably for at least 60 minutes (outdoors, stationary bike and or spin classes) and should be able to run for at least 30 minutes. You should be able to workout 45 to 90 minutes per day during the week and up 2 hours and 15 minutes per day on the weekends.

Sample Day 1
0:15:00

Sample Day 1
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2
0:20:00

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.

Sample Day 2
0:30:00

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 4
0:20:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.

Sample Day 4
0:40:00

WU: 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses.
3 x 300 (30”) at aerobic effort
4 x 50 kick (15”) moderate effort.
CD: 200 easy swim.
Total: 1600

Sample Day 5
0:45:00

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Karen Buxton
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Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com