This training plan is for the beginning youth multisport athlete ages 9-10 training for a triathlon (swim/bike/run event). All workouts are designed to introduce basic skills that are age-appropriate and detailed for the young growing physiology. The plan includes workout descriptions focused on speed and skill development balanced with rest and recovery.
At the conclusion of this program the athlete will be able to complete a 100m swim/ 5k bike/ 1k run event.
BASIC EQUIPMENT NEEDED:
Competitive Swim Suit and well fitting goggles.
Swim Camp is recommended
Properly fitting helmet
Bicycle that is the correct size
Bike shorts, Swim Jammers, or other tight fitting shorts.
Proper running shoes
If you have questions about any of these items please visit your local bike shop or running store.
BIKE: WU 5min of easy pedaling. 5x [:10 pedal as fast as you can. Easy pedal for :50]. Finish with 5min of easy pedaling
RUN WORKOUT: WU 2minutes easy jog. Stretch the front of your legs, the back of your legs, and your calves. Main Set: Repeat this entire sequence 6x. [Choose a line on the ground to jump over or a curb to jump onto 10x with the Right foot only. Repeat with the left foot. Jog for 1 minute] Finish with 5 minutes of steady jogging.
TRANSITION PRACTICE: Transition is where you will store all of your equipment during the race. What equipment will you need?* How will you set up your transition area?^ Set up a mock transition area that includes a 50m run and 400m bike. Quickly go from run>bike>run>bike>run. How fast can you do this sequence? Don't forget to set up a mount/dismount line. Repeat 3x
RUN/WALK WORKOUT: Walk for 1 min. Then Run for up to 4 min. When you can no longer run or you reach 4min, Walk for 1min. Repeat Run/Walk sequence 3x. Did you make 4 min each time?
BIKE: Today is about Turning corners. Warm-up 10minutes of easy riding. Have an adult go with you to an empty parking lot and practice going around turns both slowly and going faster. Avoid gravel or other debris that may cause you to fall. What do you think about when going into a corner? Can you pedal through the turn or do you need to stop pedaling? Do you look up through the corner or do you look at the front tire?