This is a key stage that allows you to support the latter, higher intensity phases. Beginner sprint triathlon training plan cancer research uk. Training for the 2hour olympic triathlon sportsrec. If you can apply yourself to the training over the next 8 weeks then you can really enjoy the day of the race and hopefully. Of course, the more you have time to train, the more competitive you will be although doing each sport 2xweek will definitely allow you to finish comfortably. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. Questions to ask before choosing your olympic triathlon training plan.
A personal coach can look at your training program and progress from30,000 feet and see the bigger picture of where you are now and where you need to be in order to be successful. Please login or take half a minute to register as a free member. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal. A 12week triathlon training plan for beginners active. Program also includes multiple strategy sessions with a usat certified coach. Either way, this beginner 16 week olympic triathlon training plan will have you feeling great as you cross the finish line. The intermediate ironman training plan comfortably builds you towards the endurance fitness required to complete the full distance. You will need a heart rate monitor for the bike workouts and also for the runs. Just remember to keep the short sessions and off days around the long sessions. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon.
Olympic distance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs. Get ready for your next triathlon with a free training plan designed with the help of british triathlon and trainingpeaks. You should be comfortably able to complete the race distance for each discipline already. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. The training sessions can be completed in a number of locations.
This program assumes you have limited multisport experience and youre beginning your training straight off the couch. It is intended only as a framework for training structure. This program is designed for intermediate athletes training for an olympic distance triathlon. Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. If youre an intermediate or advanced athlete that needs a. Three swims are at an easy intensity and volume and the fourth is at a moderate intensity. A triathlon is a hugely rewarding event to compete in.
The plan is simple to follow using every day triathlon language to make your training easy. This beginners plan was created specifically for the classic distance race at the 2016 nautica. Heres a runners guide for training for an olympic tri. Basic aerobic endurance training, 5060% of your maximum heart rate. Your workouts are done in zones, determined by your heart rate hr.
If not and you need a runningbiking program to start before this program, go to couch to olympic. Olympic distance triathlon training plans and training tips for your first olympic triathlon race. The plan in this column includes a minimum amount of swimming to help you complete your 1,500. How to structure a training plan triathlon training. Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance.
There are only 6 scheduled workouts a typical week. See how the trainingpeaks app will help you train the right way. In this episode of triathlon training explained, were going to be explaining how you can create and design your own triathlon training plan. A detailed 1 year triathlon training plan perfect for. A triathlon may seem overwhelming, but this plan will prepare you for an olympic distance raceusually a 1. Your swim, bike, and run training zones should be set before starting the plan. All of our training programs are customized to your life and schedule.
I followed your beginner olympic length training program, using a heart rate monitor set at a low end of my aerobic range, just like you suggest. My goal was to finish the norseman and i raced my best full distance triathlon so far. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. May 15, 2019 either way, this beginner 16 week olympic triathlon training plan will have you feeling great as you cross the finish line. This 16 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. Find olympic triathlon tips, training schedules, swim, run, and bike workouts, and olympic distance triathlon race and events near you. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Week4 strength training interval swim main set 12x25m 1200m total 7 miles endurance swim 1250m main set 10x25m 1100m total 5 miles main set 5x100m 1100m total 40 minutes with 8x.
Reorganize the program around to suit your schedule. It is well suited to beginning triathletes who want to start with an olympic distance race, and to any triathlete who wants or needs to prepare for such a race with a lowvolume training plan. These exclusive free olympic distance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. So this sixweek olympicdistance training plan isnt stuffed full of pointless workouts each one is designed to. Finishing 80th overall black tshirt simply proves the plan including the numerous supporting documents about pacing. Alistair brownlee who captured the gold medal at the london 2012 olympic games with an overall time of 1.
Free 6 month shortcourse triathlon training plan for sprint and standard distances. This program provides a basic template for success but should ideally be. Olympicdistance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs see more triathlon training plans on triradar including our ironman. Again, we would recommend you view our triathlon swim workout free pdf download designed to print and stick to the lane wall. Dec 18, 2018 in this episode of triathlon training explained, were going to be explaining how you can create and design your own triathlon training plan. Start this program if you can do week 1s minutes fairly consistently with no problems or extreme fatigue. I have added strength training in this plan on mondays.
Top 7 swim workouts for triathlons with pdf myprocoach. Training plan race your fastest olympicdistance tri triradar. An 8week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. As with most endurance sports, triathlon training plans employ a technique called periodizationa cyclic training plan an athlete puts into practice over a certain period. These exclusive free olympicdistance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon in about six months time and are able to train around four times a week, between four to seven hours. Welcome to the life time tri 12week sprint training program for newbies. This triathlon supreme training program is simply the 8week triathlon 1 and triathlon 2 training programs connected in a 16week version. Apr, 2016 our olympic triathlon training plans, like our sprint triathlon plans, include brick workouts as early as week two in the base phase. Raleighcary, nc area triathlon coaching specialists. This program is designed for intermediate athletes training for an olympicdistance triathlon. Full potential are our friendly and knowledgeable team of professional sports coaches, with years of experience of both competing and coaching. Move up to olympic distance on three training sessions a week. How to structure a training plan triathlon training explained.
Olympic training guide to start the 12 week olympic triathlon program, it is recommended that you are able to consistently sustain the following. A sprint triathlon 750m swim, 20km bike, 5km run is often more intense, whereas an olympic triathlon is twice the distance, and. This is your barebones olympic triathlon training planthe minimal training you need to do to complete such as race without suffering inordinately. If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them.
Getting started take proper steps from day one no pun intended. Welcome to the life time tri 12week international training program for newbies. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. The goal of periodization is to reach peak performance when race day arrives. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution. Along with event specific plans, you can find plans that will support you with every aspect of training. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin.
You can use this plan as part of a triathlon training plan or to simply boost your swimming fitness. Free online and mobile training software for athletes and coaches. This training plan was produced in partnership with multisport mastery. Mar 01, 2018 this is your barebones olympic triathlon training planthe minimal training you need to do to complete such as race without suffering inordinately. Olympic triathlon training plan cancer research uk.
Its a pleasure to have you join us in training for your triathlon and quality of life. We provide feedback, support, encouragement, and stern warnings as. However, because this program still needs to work around your schedule, you can customise and adapt where necessary. If you want a basic swim plan that has you swimming 1,500 yards or meters in just 12 weeks, this column is for you. This swim is designed to increase your endurance and feel for the water. For the olympic distance, the assumption is that the athlete can runjog for 2 miles, cycle for 20 miles and swim for 300 yards. Olympicdistance triathlon, base plan, under 50, 1012hpw, hr. Stay consistent throughout the run and keep your pace steady. Again, athletes may need a training period to build up to the distances prior to following the training plan. A prerequisite would be that you can swim 750m continuously, you can cycle for 45mins and run for 25mins. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. In order to be able to complete the training you should have a reasonable level of fitness at the start of the training. If you havent done a triathlon before, youll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and start running your muscles arent used to.
To start the 12 week olympic triathlon program, it is recommended that you are able to consistently sustain the following. Life time tri sprint triathlon training program for novice triathletes developed by. An athlete taking on this eightweek program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week. Detailed training calendar 11 week sprint distance program beginner part 2. Congratulations on your decision to tackle an olympic distance triathlon. We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. Life time tri international triathlon training program. Recovery week, getting ready for the next block and allowing the body to adapt to the training youve done tue easy run, 3040mins. There are even practice races programmed into the plan. Theyll put together your training plan to fit your lifestlye, fitness and injury history, and goals. This plan, and all training plans, are suggested guidelines only.
Please find below a 16 week complete standardolympic distance triathlon training plan to help you prepare for your event. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. This training program should be used as a guideline only and be adjusted to your worklife schedule. This plan assumes that you already have a good level of base endurance so this phase is relatively short. Choose from thousands of plans to help guide your training. This 12 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. Please find below an 8week olympic triathlon training plan to help you prepare for your event.
Life time tri sprint training program congratulations. This plan was based upon a 20week training schedule. There is a plan for every distance, whether you are a novice or an experienced triathlete. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. With three great 8week plans on offer, so you can choose an appropriate one for your training and fitness level to guide you in the lead up to the event. Yes, triathlon training has a wondrous effect on your waistline but only if you follow a good nutrition program.