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.
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 2 miles without stopping
WU: 100 free, 2x50 Catch ups, 20x50 Finger tips drags, 200 free Drills: 4x50 fist (RI) 15 sec, 4x50 catch ups (RI) 20 sec, 4x50 finger tip drags (RI) 15 sec MS: 10x100 on 2 minutes with fins easy 100 rcovery swim with pull buoy; then 10x50 on 1:15 free CD: 200 easy with pul buoy
Thirds Progression Run: WU: 5 minutes easy dynamic warmup (normal roation dirlls) 30 minute run: each segment is 5 minutes Start first segment of the run at an easy effort (your easy run pace) Then run the second segment at an easy-medium effort (roughly 5K pace); CD: 10 minutes then finish last thrid at at fast effort (roughly 2K pace); run last 400 meters at a very fast pace (sprint finish)
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.
WU: Good arm, neck, shoulder and ship rotations Easy 400 (focus on streamlining and good pulls) 4x100 on 1:40 100 recovery swim 8x50 on :45 100 recovery swim 4x50 fist drills with pull buoy (10 seconds rest between sets) 2x100 all out CD: 200 easy free (good form and good pulls with little kick)
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.
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.
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.