TRIATHLON - SPRINT TRI (8 Weeks) - BEGINNER
Author
Coach Kim Welk
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 2 Bike, 6 Strength, 2 Swim, 2 Run
Longest Workout
0:40 hrs swim
1:05 hrs bike
0:40 hrs run
Plan Specs
triathlon sprint beginner pace based strength
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Summary
This is an 8 week beginner Sprint Triathlon Training Program. Program incorporates all disciplines of swim, bike and run as well as strength/conditioning and recovery. Plan includes approximately 5-7 hours of training per week periodized as a base, build, peak and race prep. The plan was developed by Kim Welk, endurance coach, certified USAT and USAC coach, certified personal trainer and endurance athlete.
NOTES: Athlete should have basic knowledge of swim, bike and run disciplines.
Coach is available to athlete to answer questions and provide additional support.
Stats
Sample Day 1
Easy spin
Focus on maintaining cadence is the 80's. Select one gear easier than you would normally spin in to allow cadence to stay high.
Nice/easy ride. No strain on the legs.
Sample Day 1
Complete 7 Way Hips (1 complete set of 15 on each side)
https://youtu.be/iLTBIaHU5iw
1. Leg Raises
2. Forward Kicks
3. Back Kicks
4. Forward/Back Kicks (through)
5. Forward Circles
6. Backward Circles
7. Bicycles
Sample Day 2
Focus: Head Position - There is a correlation between head position and drag. During this week the focus will be on head position. Envision the water scraping the back of your swim cap versus hitting you in the forehead. By slightly tucking your chin with little or no strain in your neck/jaw and eyes gazing down rather then forward your hips will rise and your kick will be closer to the surface. You should feel your shoulder blades and hips on the surface.
Video: http://www.youtube.com/watch?v=LnejjEYsYWI
Practice Floating with emphasis on head position
100 Continuous Pull (Paddles Optional)
50 Freestyle Kick - (Fins Optional) Kick with your face in the water and hands outstretched directly in front of your shoulders or with palm facing towards thighs by your side.
2X50 - 25 Backstroke + 25 Fast Freestyle (Maintain Control)
100 Continuous Freestyle
50 Freestyle Kick
100 Cool Down Choice
Sample Day 2
Rotate through the following exercises - approximately 45 seconds on 15 seconds off
1. ARM CIRCLES - FORWARD
(Left, Right, Both)
2. ARM CIRCLES - BACKWARD
(Left, Right, Both)
3. ARM CIRCLES - FORWARD/BACK
(One arm in each direction, switch direction 1/2 way)
4. PUSH UPS - 10
5. BODY WEIGHT SQUAT - vary positions
6. LUNGE SQUAT - switch legs half way
7. JUMP SQUAT
8. PUSH UPS - 10
9. BALANCE
Stand on right foot only - vary positions
Switch to left half way through
10. PLANK
Sample Day 3
Sample Day 3
To be completed in any fashion. A few at a time, all at once, etc. 50 by the end of the day.
50 Push-Ups
50 Body Weight Squats
(https://www.youtube.com/watch?v=aAk5fkpA9q8)
50 Spider Plank - count each knee touch as one
(https://www.youtube.com/watch?v=dvAm7Gw0klA)
Sample Day 4
Focus: Head Position - There is a correlation between head position and drag. During this week the focus will be on head position. Envision the water scraping the back of your swim cap versus hitting you in the forehead. By slightly tucking your chin with little or no strain in your neck/jaw and eyes gazing down rather then forward your hips will rise and your kick will be closer to the surface. You should feel your shoulder blades and hips on the surface.
Video: http://www.youtube.com/watch?v=LnejjEYsYWI
Practice Floating with emphasis on head position
Week #1 Endurance
100 Continuous Pull (Paddles Optional)
100 2X50 (25 Freestyle Kick + 25 Freestyle) :15 Rest
300 Continuous Freestyle
100 Cool Down Choice