triathlon training beginner

Who this triathlon Training guide is suitable for:
If you are currently active, doing a variety of activities. You may know how to swim, but don't have much endurance. You have a bicycle and tend to ride mostly in the summer. You might be riding a stationary bike now and can comfortably ride for an hour. You run and have occasionall done a 5k fun run. It is comfortable for you to run for 45 minutes. You have 3.5 to 7 hours to train each week.

Your Goal:
Complete a sprint-distance triathlon (450-yard swim, 13-mile bike, 3.1-mile run) and feel good at the end.

Week Sport Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Sport Hours Total Hours

1 Swim 30 30 1.0 5.0

Bike 60 30 2.5

Run 45 45 1.5

2 Swim 40 30 1.2 5.9

Bike 60 30 90 3.0

Run 30 35 40 1.8

3 Swim 40 40 1.3 6.7

Bike 60 30 105 3.3

Run 20 45 60 2.1

4 Swim 20 20 0.7 3.5

Bike 45 60 1.8

Run 30 35 1.1

Weeks 1-4: The emphasis is on good form and building endurance.

Week Sport Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Sport Hours Total Hours

5 Swim 30 35 1.1 5.3

Bike 60 30 70 2.7

Run 45 50 1.6

6 Swim 40 40 1.3 6.3

Bike 60 30 90 3.0

Run 20 40 60 2.0

7 Swim 45 40 1.4 7.1

Bike 60 30 120 3.5

Run 30 40 60 2.2

8 Swim 20 20 0.7 3.5

Bike 45 60 1.8

Run 30 35 1.1

Weeks 5-8: Swim: Depending on where your fitness began, you can add some short bouts of faster swims (25 yard, acelerating your speed). Bike: You can begin to add some rolling hills to your long rides. Run: Most of your running stays in zones 1-2, unless you are an experienced runner. If most of your running in the past has been for fitness, add a few short (20-30 second) accelerations to your runs with long jog intervals (2-3 minutes).

Week Sport Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Sport Hours Total Hours

9 Swim 35 30 Brick 1.1 5.6

Bike 60 45 60 2.8

Run 45 30 30 1.8

10 Swim 40 40 Brick 1.3 6.6

Bike 60 45 90 3.3

Run 40 60 20 2.0

11 Swim 45 25 29 1.5 7.5

Bike 60 40 70 60 3.8

Run 60 40 30 2.2

12 Swim 30 Race 0.5 1.5

Bike 30 0.5

Run 30 0.5

Weeks 9-12: Swim: Your focus is on completing 450 yards of swimming with minimal energy expenditure. Bike: Make your weekkly Wednesday bike rides short and fast, riding in zones 1-4. The Sunday ride will be mostly in zones 1-2. Run: One day per week, your run can have some speed, running at speeds that raise your heart rate into the 1-3 zones. Bricks (a bike ride, immediately followed by a run) are mostly low intensity (1-2 zones) with your focus being on speedy transitions. Pracitice in the clothes you'll wear on race day. You'll have one race simulation one week prior to the race. Pack your bike and running gear in the car when you travel to the pool. Your workout will be in zones 1-2, so that you can be confident on race day.

General comments: This plan builds endurace, right up to the week prior to the goal race. The emphasis is on endurance, not speed. During your first race, keep your breathing in the 1-3 zones. Trying to do too much speed speed work, before you have a solid base, is a formula for injury and discouragement. Be certain your bike fits you correctly (see your local bike shop for help) and don't run in your lawn-mowing shoes. Wear a pair of running shoes - make sure they are not worn out.