More advanced people may do a little less, and others may extend the training length. How to train for your first triathlon triathlon is a sport growing rapidly in popularity across the nation due to its versatility and accessibility for all ages and fitness levels. For more valuable training and racing tips on video, please visit our website. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this. Welcome to the life time tri 12week sprint training program for newbies. Triathlons are more popular today than ever before, but for many the idea of training for a triathlon can. Six agegroup triathletes from the triathlon blogosphere i encourage you to check out their blogs for some really amazing and inspirational stories. From beginner to finish line in just 6 weeks eric harr on. 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. Olympic beginner 12week plan for a beginner, or athlete new to structured training, entering an olympicdistance event with 68hrs per week training time available block 1 building basic. This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks.
Follow our beginner s training plan with expert tips on daily workouts, course information, and how to mentally prepare for race day. Or if time is short, you can do cross training, which is great for total. Anfanger im ersten oder zweiten wettkampfjahr beim sprint triathlon. A triathlon is a hugely rewarding event to compete in. Training for your first sprint triathlon on 46hrs a week. The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time. Learn how to train for your first beginner triathlon with expert training tips, workouts, and nutrition advice from the experts. Create sustainable training habits rest run 20 mins bike 45 mins swim 2030 mins run 30 mins bike 60 mins swim organize all your gear. Along with event specific plans, you can find plans that will support you with every aspect of training.
Block 1 building basic fitness week 1 week 2 week 3 week 4 mon easy swim, 3040mins. Beginner 10 week olympic distance triathlon triathlon. Life time tri sprint training program congratulations. Oct 11, 2016 if you are a beginner triathlete then we are here to guide you on everything you need to know about triathlon training plan. We asked triathlon ireland national development coach stephen delaney to design a 12week training schedule suitable for aspiring triathletes with a basic. While it is just a beginners plan, the hours per week start at a significant 8 hours and quickly move up to 1518. Free beginner full ironman training plan triathlon. It serves both as an ideal introduction to longer distance cycling and is also a meaningful challenge in its own right. Slay your first ironman, olympic, or sprint triathlon with expert fitness advice that strengthens you for race. Getting started take proper steps from day one no pun intended. Stroke count counting the number of strokes each length typically 25m takes.
A great way to start is by finding a local triathlon club or training group this way you can train with. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8week build program could be sufficient. Basic aerobic endurance training, 5060% of your maximum heart rate. Great 6 week sprint triathlon plan download pdf near bottom. Olympic triathlon training plan cancer research uk. 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. In this training guide, he provides a comprehensive training model for beginner level triathletes looking to get the most out of their training.
During the training program, you spend time working on the mechanics of each sport along with improving stamina, power, endurance and strength. Its a pleasure to have you join us in training for your triathlon and quality of life will take. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Rg active 16 week olympic distancetriathlon plan page 2.
Even if your athleticism is on the moderate side, you can complete a triathlon, and in the process, youll even find your inner athlete. Overwhelmed by the idea of training for a triathlon. Find beginner triathlon training tips for the swim, bike, and run, including race day tips. The great thing about triathlon training is that because there are three segments, you have more options in your training, says mccobb. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. Challenge yourself to complete as many workouts as possible. Swimming, biking and running each can be quite a workout on their own, but doing them all together. The secret to improving running and cycling is to focus on increasing.
It also makes it harder to get lazy and skip a days session. All sprint triathlon training plan workouts are structured with training zones, according to. This training plan is suitable if you are completely new to triathlon or you have possibly completed one sprint distance triathlon event. Your hard workouts take place in the form of weekly swim intervals.
This is all about making your life and your training work for you. There is a plan for every distance, whether you are a novice or an experienced triathlete. Goals 9recognize the variety of benefits from incorporating a strength program into your training regimen. Mar 11, 2020 use this 8week mini triathlon training plan aka sprint triathlon training plan to go from beginner to medalearner in just two months. With distances ranging from 100m swim, 3km ride, 1km run for beginners up to 3800m swim, 180km ride, 42km run for long course and ironman distances, there truly is an event for everybody. While it is just a beginner s plan, the hours per week start at a significant 8 hours and quickly move up to 1518. Multisport mojo ironman triathlon training plan pdf. I recommend a minimum of 12 weeks of training, if you are a beginner who can runwalk a 5k, and who is fairly new but capable in the swim and bike.
And if you ever have any questions, please feel free to contact me directly. Triathlons are more popular today than ever before, but for many the idea of training for a triathlon can seem daunting. This sprint training plan keeps it simple so that someone with no swim, bike, or run experience can successfully reach the finish line. What i did right when i first started out in triathlon. Matt fitzgerald provides a simpletofollow 16 week training plan for the half. Beginner triathlon training tips when considering taking part in a triathlon for the first time, as most of us have done some swimming, ridden a bike and run while growing up, everyone is capable of completing a triathlon. Learn how to train for a sprint triathlon with this program, designed specifically for beginners. All of our training programs are customized to your life and schedule.
Have you ever wanted to tri a triathlon, but thought it was something beyond the reach of mere mortals. If youre a triathlon beginner, you only need four workouts a weekincluding those allimportant bricksto nail it on race day. Have a look through the list, download and enjoy your training. We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. This sprint triathlon plan is designed for a newbie. Triathlon, you will be training in all three zones. 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. While it is just a beginner s plan, the hours per week start at a. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. It begins with an 8week base phase, followed by a 6week build phase and a 6week peak phase.
How to structure a training plan triathlon training. Key bilateral breathing to both sides as opposed to sticking to just your preferred side. Raleighcary, nc area triathlon coaching specialists. Life time tri sprint triathlon training program for novice triathletes developed by. This 16 week training plan is designed to get a novice triathlete through a sprint distance triathlon. 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. A 30 mile cycle ride is a hugely rewarding event to compete in. Not to be reproduced in any other form without permission. I want to wish you the very best of luck with your training and preparation for the sprint triathlon. Lance watson, lifesport head coach and ironman university master coach, has trained a number of ironman, olympic and agegroup champions over the past 28.
This mini triathlon guide includes gear suggestions and training strategies to help you ace your race. A 12week triathlon training plan for beginners active. Then follow our 12week plan and the sessions outlined below to help power you to the finish line this season beginner plan day 1 day 2 day 3 week 1 swim. This beginner s 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. We provide feedback, support, encouragement, and stern warnings as need be along the way. Follow this sprint triathlon training road map to cross your first finish line in just eight weeks. Or if time is short, you can do cross training, which is great for totalbody strengthening. Sep 12, 20 a beginners guide to triathlon training fitness by amy schlinger on 91220 swimming, biking and running each can be quite a workout on their own, but doing them all together.
Detailed training calendar 11 week sprint distance program beginner part 2. This free training plan is written to prepare you to finish your first ironman. A detailed 1 year triathlon training plan perfect for. A beginners guide to triathlon training life by daily burn. 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. If its a really hot day, you can choose to swim instead of run. Please find below a 16 week beginner, sprint distance triathlon training plan to help you prepare for your event. You can always mix the sessions in the plan with cross training. Joe friels training books have made the once crazy sport of triathlon accessible to the public while also guiding seasoned athletes to their full potential. Zero to ironman 820hrsweek beginner triathlon training. Swimming technique improvement, triathlon racing and skills, training program design. Beginners triathlon training plan triathlon training guide.
Use this 8week mini triathlon training plan aka sprint triathlon training plan to go from beginner to medalearner in just two months. Includes training logs, discussion and many important resources. With distances ranging from 100m swim, 3km ride, 1km run for beginners up to 3800m swim, 180km ride, 42km run for long course and ironman distances, there truly is. Beginner sprint triathlon training plan cancer research uk. Our free sprint triathlon training plans will get you started in triathlon or hone your sprintdistance speed and fitness. This plan is protected by our refund policy and may. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more. Welcome to your 30 mile cycle beginner training plan. Rick has twenty years of competition experience and twenty years of coaching knowledge. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. Triathlon training program for the beginner triathlete offering instruction and tips in the swim, bike and run. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. The main function of a half triathlon training program is to train and prepare the mind, body and equipment for every aspect of the race. A s a triathlon coach, 2004 olympian, and former topranked triathlete in the world, ive used the triathletes training bible as one of my key references.
Oddnumbered training weeks include 3 swims, 3 rides, and 3 runs. If youre able to complete a sk run and want to convert that into allround fitness for a triath lon this is for you. The training sessions can be completed in a number of locations. Life time tri sprint triathlon training program life time tri series.
1490 381 1346 1221 629 287 977 674 362 438 803 229 1532 863 1193 1098 1128 945 382 1150 830 1210 1282 1416 1054 137 1391 1096 1172 700 1036 1279 463 1387 309 787