Description
Triathlon: Sprint Triathlon Race Plan, Beginner: 3.25 to 4.5 hrs/wk
Author: Gale Bernhardt
9 weeks - $64.95 (There is a 10% discount when ordering from Gale Bernhardt’s website.)
Total Hours: 30
This 9-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running.
Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the sample week to see if this training plan is right for you.
Q & A
Q – What do I get with a training plan?
A – After purchase, your plan will be available in your own private online training log account. You will enjoy the following benefits and more:
Daily e-mails with your next workout keep you on track
Create your own routes or search the library of routes for tracking your workouts
Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Complete nutrition tracking to monitor your diet
Get support and answers on a message board specific to your plan and access to more message boards
Q – What if I don’t like the plan once I’ve seen it?
A – Because discounted plans are offered through this site and a coding system, no refunds are allowed. If you are worried about wanting or needing a refund, you can forego the discount and purchase the plan directly from the TrainingPeaks website. Refunds for training plans are offered for a limited time after purchase. You can find this training plan on that site by following this link.
Sample workouts:
Workout #1 : Swim
Planned Time: 0:00:00
Warm-up and cool-down sets are your own choice, distance and specifics. At minimum, the main set is 20 x 25 yards or meters (10-second rest interval (RI)between each 25). For the purpose of this plan, yards and meters are exchangeable.
Workout #2 : Run
Planned Time: 0:15:00
Run immediately following the bike ride. Run at Zone 1 intensity on a flat course.
Workout #3 : Bike
Planned Time: 0:45:00
Brick: Bike ride immediately followed by a run. Ride a flat course at Zone 1-2 intensity.
Workout #4 : Run
Planned Time: 0:20:00
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a mostly flat course this week. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.
Workout #5 : Swim
Planned Time: 0:00:00
Warm-up and cool-down sets are your own choice, distance and specifics. At minimum, the main set is 5 x 50 yards or meters (20-second rest interval (RI) between each 50), followed by 10 x 25 yards or meters (10-second RI.) For the purpose of this plan, yards and meters are exchangeable.
Workout #6 : Bike
Planned Time: 0:45:00
Brick: Bike ride immediately followed by a run. Begin the first half of the bike workout in Zone 1. Control your intensity, it should feel too easy. When you reach 50-percent of the time, increase intensity a bit to allow Zone 2. The second half of the workout is mostly Zone 2, but can include some Zone 1. If you ride an out-and-back course, you should return in less time than it took you to go out.
Workout #7 : Run
Planned Time: 0:15:00
Begin the first half of the workout in Zone 1. Control your intensity, it should feel too easy. When you reach 50-percent of the time, increase intensity a bit to allow Zone 2. The second half of the workout is mostly Zone 2, but can include some Zone 1. If you run an out-and-back course, you should return in less time than it took you to go out.
Workout #8 : Swim
Planned Time: 0:00:00
Warm-up and cool-down sets are your own choice, distance and specifics. At minimum, the main set is 5 x 50 yards or meters (15-second rest interval (RI) between each 50), followed by 10 x 25 yards or meters (5-second RI.) For the purpose of this plan, yards and meters are exchangeable.
Workout #9 : Bike
Planned Time: 0:45:00
Brick: Bike ride immediately followed by a run. For the bike, this workout is intended to work on leg speed and neuromuscular pathways. Warm up well, then complete the specified number of 30-second accelerations, spinning an easy 2 minutes and 30 seconds (2' 30") between each acceleration. The end of the 30 seconds should be faster than the beginning.
