TRIATHLON - SPRINT TRI (8 Weeks) - BEGINNER

Average Weekly Training Hours 04:20
Training Load By Week
Average Weekly Training Hours 04:20
Training Load By Week

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.

Sample Day -4
0:20:00
5mi
Easy Spin

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 -4
0:10:00
7 Way Hips

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 -3
0:30:00
457m
TECHNIQUE

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 -3
0:10:00
DRY LAND WARM-UP

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 -2
2mi
Easy Run

Sample Day -2
0:30:00
50-50-50

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 -1
0:30:00
549m
ENDURANCE

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

Kim Welk
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Team W Coaching

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.