It can be tricky juggling training for the three disciplines that make up triathlon, but beginning with a short-distance sprint race is an excellent way to get a taste of what triathlon is all about. The standard sprint-distance course consists of a 750 m swim, 20 km bike ride and a 5km run. If you are already spending two to three hours a week in aerobic exercise like running or cycling, then following this 8-week plan will help you transition to triathlon training and racing.
Week 1: Slow and Easy
In week one, you will cover the distance you will cover in one race eight weeks down the road. Training five to six days a week, swim a total of 1,100 yards, bike 20 km and run 5 km. Do not attempt to do all three disciplines each workout, but get one or two at a time and your total mileage will add up.
Week 2: Steady Progression
Weeks two and three focus on adaptation. Your body is adapting to the grueling effects of training in three sports and will respond with increased nutrition and hydration needs. In week two, swim a total of 2,200 yd, bike 40 km and run 10 km.
Week 3: Pushing Your Limits
This week's training will likely take the most time of any other week in this eight-week cycle, so be prepared to de-clutter your schedule and get as much rest as possible. Swim 3,300 yards, bike 60 km and run 15 km of total distance. Again in week three, your training concentration will be on increased mileage rather than speed.
Week 4: Hill Training
Hills are introduced to your training in week four. Your total training distance will return to 2,200 yards swimming, 40 km cycling and 10 kn running. However, you will be adding resistance through hand paddles and hills. In the water, either use paddles on your hands for resistance or shorten the time of your breaks between laps. Bike and run hills or choose a hill program on a cardio machine for this week of strength-building workouts.
Week 5: Practice Time
Increase your distance in the fifth week of training to swim 3,300 yards, 60 km bike and 15 km run, but include a mock sprint-distance triathlon. Go as hard as you will on race-day in the triathlon run-through, leaving the remaining weekly distance for a slower, more steady pace.
Week 6: Lightning Speed
Concentrate on increasing your pace in all three disciplines in week six, even if it means you have to take more frequent or longer breaks between periods of work. Weeks five and six better prepare you for the increased efforts of race-day. This week swim 2,200 yards, ride 40 km and run 10 km.
Weeks 7 and 8: The Home Stretch
The seventh week will incorporate all three aspects of training into this week of workouts. Covering a total weekly distance of 3,300 yards swimming, 60 km cycling and 15 km running, challenge your strength and endurance by incorporating hill, speed and steady-pace workouts throughout the week.
Training the week of your race will be less strenuous, primarily concentrating on resting and recovering from a hard two months of training. You will get your heart pumping and muscles activated in week eight, but the total distance will be limited to 1,100 yard swim, 20 km cycling and 5 km running. Take the day off from training the day before the race and have a great sprint-distance performance.
References
- "Dave Scott's Triathlon Training"; Dave Scott; 1986
- "Triathlons for Women"; Sally Edwards; 2010
- "Functional Training for Sports"; Michael Boyle; 2004
- "Triathlon for Youth: Training"; Kevin MacKinnon; 2006
Member Comments