12 week Youth Elite Triathlon Training Plan

Average Weekly Training Hours 02:09
Training Load By Week
Average Weekly Training Hours 02:09
Training Load By Week

This 12-week triathlon plan is intended for the youth elite level triathletes. This training plan is designed specifically for youth ages 13-15 years olds who have competed in triathlons in the past and are seeking to compete in the ITU (draft legal) Youth Elite style of triathlon. This plan is designed to improve your performance while preparing to compete in youth elite triathlons in 12 weeks. This is a detailed 12-week plan, it will help you improve on your basic non-draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons. Qualifications: Age 13-15 years old Must be in good heath with no medical conditions or cleared by a licensed physician Should possess a road bike, no triathlon bike use for ITU style racing Should own or purchase a Heart Rate Monitor Ideally own a bike stationary trainer or computrainer Able to swim freestyle or front crawl for 200 meters without stopping Able to bike 5 miles without stopping and have bike handling skills Able to run 1 mile without stopping

Sample Day 2
0:20:00

Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you have completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training.

Swim 50 meters/yards (2 lengths in 25 m pool) warm up, then swim 8 sets of 25 meter (1 length or pool), rest for 30 seconds and then swim back to other end of pool. Do this 4 times which will equal 8 lengths and 4 laps which is 200 meters. Then cool down with a 50 meter easy swim.

Sample Day 3
0:20:00

Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 4 minute warm up, easy pedaling then pedal for 14 minutes then 2 minute cool down. Practice until you feel comfortable riding for 20 minutes before increasing your riding time.

Sample Day 5
0:15:00

Warm up and stretch for 5 minutes. Then run 100 meters, rest walk back 100 meters then repeat 6-8 times. Do as many repeats running as possible, if you can't run 6 of them then walk the rest. Cool down and easy stretch for 5 minutes. Focus on proper technique, run pushing off with the balls of your feet, not on your heels. Swing your arms freely and naturally.

Sample Day 6
0:20:00

Be sure to warm up muscles before conducting this training. Make sure you do arm and shoulder rotations and hip rotations before stretching. Once you hae completed your stretching then conduct the training session. Make sure there is a lifeguard or adult supervising your training.

Swim 50 meters/yards (2 lengths in 25 m pool) warm up, then swim 8 sets of 25 meter (1 length or pool), rest for 30 seconds and then swim back to other end of pool. Do this 4 times which will equal 8 lengths and 4 laps which is 200 meters. Then cool down with a 50 meter easy swim.

Sample Day 7
0:30:00

Must wear your helmet. Practice mounting the bike correctly. Focus on safety first. Ride for 5 minute warm up, easy pedaling then pedal for 20 minutes then 5 minute cool down. Practice until you feel comfortable riding for 30 minutes before increasing your riding time.

Sample Day 9
0:20:00

Warm up and stretch for 5 minutes. Then run 400 meters, rest walk back 100 meters then repeat 4-6 times. Cool down and easy stretch for 5 minutes. Focus on proper technique, run pushing off with the balls of your feet, not on your heels. Swing your arms freely and naturally.
Focus on good running form.

Sample Day 10
0:30:00

Warm up 10 minutes spinning at 75-80 Revolutions Per Minute (RPM), counting only one legs as it spins. Increase cadence to 80-85 and spin for 10 mins focus on smooth and even pedaling. Pedal from the waist down keep your upper bady still. Relax your arms with a slight bend and no pressure on your hands. Good bike position. Cool down 10 mins pedaling at a cadence of 75-80.