TRAINING PLAN Race Your First Sprint Triathlon - Amazon S3 · Race Your First Sprint Triathlon T his six week training plan is for anyone who’s aiming to complete their first sprint

Race Your First Sprint Triathlon

This six week training plan is for anyone who’s aiming to complete their first sprint triathlon. It includes all the key workouts you’ll

need, such as open water swims and bike to run “brick” sessions. So by the time you get to race day you’ll be fully prepared for what lies ahead.

Before you start there are a few acronyms you’ll need to know about, which you can decode using the key below. The plan also features training zones (see box below) that help you train at the right intensities.

To use these zones correctly it is useful if you have a heart rate monitor watch – a cheap one is fine. Failing that, you can use the perceived exertion scores out of 10.

The third and sixth weeks are active recovery periods to give your body a chance to adapt before you hit the training again. Each week there are two pool swims, which increase in distance and difficulty over the six weeks. If you’re new to swimming you’d be advised to get some swim lessons or a video coaching session in addition to the

training. Swimming requires fitness and a good technique. As well as the pool workouts, there are open water swims at weekends. These are set for Saturdays but there’s no reason you couldn’t do them on a Sunday. Just make sure you swim with other people and in a safe environment.

You’ll notice the pool swims are all mid-week, while the bike sessions are at weekends. This makes sense for most people who work or have children. It means you can get out on your bike for a good hour or 90-minutes without interruption as not all training is effective. Don’t assume a 20-minute spin through constant traffic is going to make you an awesome rider.

As for the running, there are two mid-week sessions – one fast and one easy. Plus a brick session on Saturdays, which involves cycling, immediately followed by some running. This helps you get used to the jelly-legs feeling you’ll experience on race day after you climb off your bike. Lastly, make sure you listen to your body and if you feel excessively fatigued or sore, take two days off completely and then reassess before you resume any training.

Fancy trying a tri? Well it’s not as hard as you think with coach Phil Mosley’s training plan

TRAINING PLAN

FC Front crawl, PULL Front crawl with a pull-buoy float between thighs, KICK Kick with float held in front, SECS seconds, BACK Back-stroke, BREAST Breaststroke, BILATERAL FC breathing every 3 strokes, FISTS FC with fists clenched, HEAD UP FC facing forwards eyes above surface, Z1 Training zone 1

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KEY

TRAINING ZONES GUIDE6 WEEK PLAN

IS THIS PLAN FOR YOU?

GoalComplete a sprint triathlon (750m swim, 20km bike, 5km run)

Time scaleSix weeks

Start pointYou should be able to swim 400m, ride 40 minutes, run 25 minutes

LevelBeginner

DESCRIPTION HEART RATE (%MAX)

RPE 1-10

ACCUMULATED INTENSITY

Z1 Recovery 55-70 <2 1-6hrs EasyZ2 Endurance 70-75 2-3 1-3hrs SteadyZ3 Tempo 75-80 3-4 50-90mins ComfortableZ4 Threshold 80-88 4-6 10-60mins UncomfortableZ5 Vo2 max 89-100 >7 12-30mins Hard to very hard

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TRI81.zone_plan.indd 94 08/05/2015 10:40

DAY ESSENTIAL WORKOUT OPTIONAL WORKOUT

Sun

Sat

Fri

Wed

Tue

Thur

Mon

WEE

K 1

Run 25 mins steady/easy run in Zone 2. On soft ground preferably Pilates

Swim

Yoga

Bike To Run Swim

Bike

WARM UP 10x50 easy, alternating 25FC, 25BILATERAL+30secs rests MAIN SET 6x50 alternating 50PULL easy, 50FC hard +30secs restsWARM DOWN 100KICK with float

Yoga class or home DVD

WARM UP Cycle 10mins in Z2 MAIN SETCycle 3x6mins in Z3 to Z4 (+2mins recovery in Z1) Run 15mins as (3mins in Z4, 12mins easy in Z2)

20 mins easy open water swim, try sighting using static landmarks

75mins steady ride, road or MTB. Zone 2

Pilates class or home DVD

Swim

Sun

Sat

Fri

Wed

Tue

Thur

Mon

WEE

K 2


Swim

Run

Pilates

Bike To Run Swim

Bike

WU 8 x 50: ( FC , PULL, FC FISTS, FC).MAIN 200FC Z4 . 100 easy: 25FC/25 BACK/ 25PULL / 25FC +30sec rest. 2x100 Z4 +20secs rest WD 4 x 50KICK

WU 6x50 (50FC, 50BREAST) +20secs rests MAIN 6x50 ( 50PULL easy/50FC hard )+20secs rest. 4x50FC in Z4 +20secs rest.WD200KICK easy float


WARM UP Cycle 15mins in Z2 MAIN SETCycle 15mins in Z 3 to Z4 STRAIGHT INTORun 15mins as (3mins in Z 4, 12mins easy in Z 2)

25 mins easy open water swim, try some deep water starts

75 mins steady ride, road or MTB. Zone 2

WARM UP 10mins in Zone 2 MAIN SET 10mins hard, in Zone 4 WARM DOWN 5mins walk/jog in Zone 2


Swim

Sun

Sat

Fri

Wed

Tue

Thur

Mon

WEE

K 3

Pilates

Swim

Yoga

Bike To Run Swim

Bike

WARM UP 300FC easy, rest 60secs MAIN SET400FC non-stop, Zone 4, timed WARM DOWN200BREAST/BACK/FC easy


Cycle 1hour in Zone 2 STRAIGHT INTO Run 20mins in Zone 2

20 mins easy open water swim, but include 4x30secs hard

60mins steady ride, road or MTB. Zone 2 RECOVERY

RECOVERY

WARM UP 4x50KICK alternating 25 easy, 25 hard +30secs rests MAIN SET 10 x 50 alternating 25FC hard, 25PULL easy +20secs rests WARM DOWN200FC easy

Swim

RECOVERY

WARM UP 10x25 alternating 25FC, 25BILATERAL +10secs rests MAIN 300FC in Z3 WARM DOWN 2x100 as (25FC/BACK/BREAST/FC) +30secs rest

RECOVERY

RECOVERY

RECOVERY

RECOVERY

RunWARM UP 10mins in Zone 2 MAIN SET 2x4mins hard in Zone 4 +2mins walk/jog rests WARM DOWN 5mins walk/jog in Zone 2 RECOVERY

RECOVERY

RECOVERY

Run 30mins easy/Steady run in Zone 2. On soft ground preferably

RECOVERY

RECOVERY

RECOVERY

RECOVERY

RECOVERY


July 2015 | TRIATHLON PLUS 13

TrainingZone

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Swim

Sun

Sat

Fri

Wed

Tue

Thur

Mon

WEE

K 4


Swim

Pilates

Bike To Run Swim

Bike

WU 6x50 (50PULL,/25 BACK/ 25 BREAST easy +15secs rests MAIN 200FC hard. 8x50 (50PULL easy/50FC hard +20sec rest WD200FC/PULL easy


WU Cycle 10mins in Z2 MAINCycle 2x10mins in Z3 to Z4 (+2mins recoveries in Z1) INTO Run 15mins as (5mins in Z 4, 10mins easy in Z2)

30 mins easy open water swim. Try swimming beside or behind other swimmers

90 mins steady ride, road or MTB. Zone 2

WU 2x100KICK 25 easy,/25 hard +20secs rests MAIN 8x100 alternating 50FC hard, 25BREAST easy 25FC hard +30secs rest WD200FC/BACK

Swim

Sun

Sat

Fri

Wed

Tue

Thur

Mon

WEE

K 5

Run 30mins steady/easy run in Zone 2. On soft ground preferably Pilates

Swim

Run

Pilates

Bike To Run Swim

Bike

WU 8x50 as (1-2 FC head up, 3-4 FC PULL, 5-6 FC FISTS, 7-8FC) +10secs rests MAIN3x200FC hard +30secs rests WD 100KICK easy, 200 FC/BACK easy

WU 4x100 easy as (50PULL, 25BACK ,25 BREAST) +15secs rests MAIN 400FC hard, 100KICK easy, 200PULL hard WD100 KICK/ 200FC easy



WU Cycle 15mins in Z2 MAIN Cycle 25mins in Z3 to Z4 INTO Run 15mins as (5mins in Z4, 10mins easy in Z2)

30mins easy Z2 outdoor swim

90mins steady ride, road or MTB. Zone 2

WARM UP 15mins in Zone 2 MAIN SET 2x5mins hard in Zone 4 +2mins walk/jog rest WARM DOWN 5mins walk/jog in Zone 2

RECOVERY

Sun

Sat

Fri

Wed

Tue

Thur

Mon

WEE

K 6

Run 25 mins easy Zone 2 run, soft ground Pilates

Swim

Bike

Run Pilates

Race day

Pool or Open Water. 750 non-stop, at race pace

Sprint triathlon

60mins Zone 2 ride on race-day bike. Try out your race day kit/equipment/drinks etc


DAY ESSENTIAL WORKOUT OPTIONAL WORKOUT

20mins easy Z2 run, soft ground

RECOVERY

RECOVERY


RECOVERY

RECOVERY

RECOVERY

RECOVERY

RECOVERY

RECOVERY

RECOVERY

RECOVERY

RECOVERY

RunWARM UP 10mins in Zone 2 MAIN SET 5x2mins hard in Zone 4 +60secs walk/jog rests WARM DOWN 5mins walk/jog in Zone 2


RECOVERY

RECOVERY

RECOVERY

RECOVERY

14 TRIATHLON PLUS | July 2015

TrainingZone

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Documents

TRAINING PLAN Race Your First Sprint Triathlon - Amazon S3 · Race Your First Sprint Triathlon T his six week training plan is for anyone who’s aiming to complete their first sprint