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| BASIC TRAINING GUIDE
- Warm up: Always start your sessions with a warm up section. This can be around 5-10 minutes and should be at a really low intensity.
- Build up: Before you get into the harder section, it is good to build up to it so you don't shock the body too much. If on a non-stop run this could be done by gradually building up in pace until you reach your core running speeds.
- Light stretch: Many trainers like to do a light stretch before they get into the harder part of their training. This is common in training sessions that are broken up into bits - like interval sessions or hill sessions (not common in rides or non-stop runs).
- Core training: This is the hard part of you training. When we state that the session is to include intervals or hill repeats, this is the section where it is conducted - after your body is warmed up and ready.
- Cool down: After you have finished the hard part of your training, it is ideal to do a cool down. This will be 5-10 minutes of light running.
- Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
ADJUST ANY PROGRAM RECOMMENDATIONS TO SUIT YOUR LEVEL OF ABILITY. IF UNSURE, SEE A TRAINER OR YOUR HEALTH PROFESSIONAL.
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TRIATHLON PROGRAM - INTRO SHORT COURSE
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| Based on a 4-5 day training week, but for those who can only train once a day (as such it is mostly brick sessions). Sample days given, make sure you break the sessions up similar to as shown below, to allow for recovery. Obviously when referring to efforts, these are based on your own level of ability, not on the ability of the other triathletes you see training. Moderate means a little quicker than easy, solid mean a good solid rhythm - don't try and race in training, leave that until race day (get there in one piece and you will have 12 weeks of good training under your belt, that will do far better for you than smashing yourself in week 3 and carrying injuries from then on). Take it really easy!!! Bad weather - get a wind trainer for the bike sessions!
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- Week 1: (T) easy 15km bike (T) easy 4km run (S) easy 1km swim squad (S) easy 10km bike followed by a 3km run.
- Week 2: (T) easy 25km bike (T) easy 5km run (S) easy 1km swim squad (S) easy 15km bike followed by a 4km run.
- Week 3: (T) easy 30km bike (T) easy 5km run (S) easy 1km swim squad (S) easy 15km bike followed by a 4km run.
- Week 4: (T) easy 15km bike then easy 2k run off bike (W) easy 1.5km swim squad (T) easy 15km bike then easy 2k run off bike (S) easy 1.5km swim squad (S) 20km bike with the last 1/2 a little quicker than the first, followed by an easy 4km run.
- Week 5: (T) 15km bike with 3 x 1km efforts then run easy 3k off bike (W) easy 2km swim squad (T) easy 15km bike with moderate 5k time trial then easy 3k run off bike (S) 2km swim squad starting to apply some efforts (S) 20km bike (5k easy/5k mod/5k easy/5k finish strong) followed by a 4km run (first 2k easy then finish stronger).
- Week 6: (T) easy 40km bike - find some hills (W) moderate 2km swim squad (T) easy 6-7km run (S) 2km swim squad with a 500m time trial (S) easy 50km bike, then easy-moderate 5km run in afternoon.
- Week 7: (T) 15km bike (so some hill repeats or a series of 5 x 1km efforts) then run mod 3k off bike (W) moderate 2km swim squad with a 500m time trial (T) 15km bike with easy 5km then 10k time trial, then moderate 3k run off bike (S) 2km swim squad (S) Triathon in 3 sessions: Swim 500m TT / Bike 20km TT / Run 5km. Having rest between each effort. These are first real time trials over distances so take it easy.
- Week 8: (T) 15km bike (hill repeats or 5 x 1km efforts) then run mod-strong 4k (with 3 x 1km efforts & easy 400m jog recovery) off bike (W) moderate 2.5km swim squad (T) 15km bike with easy 5km then 10k time trial, then moderate 3k run off bike (S) 2.5km swim squad with a 500m time trial (S) 20km bike (5k easy/5k strong/5k easy/5k finish strong) followed by a 4km run (first 2k easy then finish stronger).
- Week 9: (T) easy 40-50km bike - find some hills (W) moderate 2.5km swim squad (T) moderate 7km run (S) 3km swim squad (S) Triathon in 3 sessions: Swim 500m TT / Bike 20km TT / Run 5km. Having rest between each effort. Second time trial over distances so a little quicker than the first.
- Week 10: (T) 15km bike (hill repeats or 5 x 1km efforts) then run mod-strong 4k (with 3 x 1km efforts & easy 400m jog recovery) off bike (W) 3km swim squad (T) 15km bike with easy 5km then 10k time trial, then moderate 3k run off bike (S) 3km swim squad with 3 x 500m time trials (S) Trial triathlon over distance (all together if possible) 500m swim, 20km bike, 5km run (smooth and moderate).
- Week 11: (T) easy 15km bike then easy 2k run off bike (W) 3km swim squad (T) easy 15km bike then easy 2k run off bike (S) 3km swim squad (S) 20km bike with the last 1/2 a little quicker than the first, followed by an easy 4km run with last 2km quicker than the first.
- Week 12: (T) easy 20km bike (W) easy 3km run (T) easy 1.5km swim (S) Race day.
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