triathlete 8 week program

Become a triathleteBecome a triathleteBecome a triathleteBecome a triathlete………… in 8 weeks!in 8 weeks!in 8 weeks!in 8 weeks! When it comes to great bodies, triathletes have it all When it comes to great bodies, triathletes have it all When it comes to great bodies, triathletes have it all When it comes to great bodies, triathletes have it all –––– lean and lean and lean and lean and muscular torsos, strong legs and a supermuscular torsos, strong legs and a supermuscular torsos, strong legs and a supermuscular torsos, strong legs and a super----efficient cardio system.efficient cardio system.efficient cardio system.efficient cardio system. Most triathlete wannabes are scared of one thing – the swim. That’s because they’re usually runners or cyclists who believe that swimming in the “washing machine” of a triathlon is just about the craziest thing you can do. With flailing arms and fiercely kicking legs, novices work up a nervous sweat just thinking about the consequences of a bad swim. If you have trouble on a run, you walk. A substandard cycle leg means you freewheel more than you should. A poor swim effort, on the other hand, raises the distinct possibility of sinking. But the swim is never as tough as you first think. Gaining confidence in the water is an important step in training for your first triathlon. The beauty of the reverse triathlon format is that the triathletes are spread out by the time they reach the swim leg and miss out on the hustle and bustle of a traditional triathlon swim.

THE GOAL:

To successfully complete the 2009 Vision Super Central Goldfields Reverse Triathlon

LONG COURSE SHORT COURSE

RUN 4km CYCLE 23km SWIM 400m RUN 1.3km CYCLE 11.5km SWIM 200m

Before you start this program you should be able to manage the following

individually:

Long courseLong courseLong courseLong course

� Run 4km

� Cycle for 1 hour

� Swim 8 lengths of a 25m

pool continuously.

Short CourseShort CourseShort CourseShort Course

� Run 1km

� Cycle for 30 minutes

� Swim 4 lengths of a 25m

pool continuously.

Week 1

Run As with the other two disciplines, take it easy.

Bike The emphasis here is on easy. Be consistent, but keep

the cycling effort level low. Swim

In this first week, the aim is just to complete 200m (long course) or 100m (short course) without stopping.

Begin slow and steady, and build up the pace as race day nears.

training

DAY EXERCISE DISTANCE/TIME

Long Course

DISTANCE/TIME

Short Course

Monday SWIMSWIMSWIMSWIM 200m 100m

Tuesday CYCLECYCLECYCLECYCLE 60min 30min

Wednesday SWIMSWIMSWIMSWIM 200m 100m

Thursday RUNRUNRUNRUN 30min 15min + 5min walk

Friday RESTRESTRESTREST

Saturday RUNRUNRUNRUN 30min 15min + 5min walk

Sunday CYCLECYCLECYCLECYCLE 60min 30min

Long course WEEK TRAINING TOTALS RUN: 60min CYCLE:120min SWIM: 400m

Short course WEEK TRAINING TOTALS RUN: 30min CYCLE: 60min SWIM: 200m

Week 2

Run

Keep the pace of the long run on the weekend

very slow. This helps build the vital aerobics fitness and leave you feeling fresh.

Bike The first rule on bike set-up is comfort; if your bike doesn’t

feel right, training will be even harder. Visit a specialist bike shop to get a proper fit. Do this now!

Swim During your swim, count the average number of

strokes you take across the pool and work on reducing that number. Concentrate on a strong pull

and a “long” body during the glide phrase.

training


Long Course

DISTANCE/TIME

Short Course






Saturday RUNRUNRUNRUN 40min 20min




HOT TIP Do your long bike

rides on Sunday mornings when

you’ve got plenty of time and there’s less

traffic.

HOT TIP Weigh yourself,

measure your waist and take a picture of

yourself before you

start training. The night before the race,

look back and be proud.

Week 3

Run During your Thursday run, throw in four “pick-ups” –

10second bursts of speed midway through your run at 5km pace. The key is to maintain efficient, relaxed form.

Bike It’s vital that you build a good distance base to perform

well on the day. That’s why the weekend ride gets longer. Swim

Long course triathletes divide your 300m swim into 3 x 100m sets. Short course triathletes divide your 150m swim into 3 x 50m sets.

Swim the first and the last at an easy pace, but focus on counting your strokes across each length. The fewer strokes, the better.

training


Long Course

DISTANCE/TIME

Short Course






Saturday RUNRUNRUNRUN 30min 15min + 5min walk




Week 4

Run This is your first “brick” session – a back to back run and cycle.

Remember to put your helmet on first when changing to cycling, this will be critical in the race.

Bike This is the first “brick” session – a back to back run and cycle.

You’ll have to get used to pedalling after you’ve been running. Swim

Count strokes during Monday’s session and swim continuously on Wednesday to build endurance.

training


Long Course

DISTANCE/TIME

Short Course




Thursday RUNRUNRUNRUN 30min 15min


Saturday RUNRUNRUNRUN + + + + CYCLECYCLECYCLECYCLE 20min + 60min 10min + 30min

Sunday RESTRESTRESTREST



HOT TIP During your swim

practise “sighting”. On every second

length, raise your head and look ahead

of you. This will prepare you for the

race when there may be other swimmers

around you.

HOT TIP During training

repeat these words from ironman legend

Mark Allen – “unless

you test yourself, you stagnate”

Week 5

Run Keep the effort level low on the Saturday run. The aim is just to finish comfortably.

Bike If possible, set up a mini transition zone for your Saturday brick session.

This will help you get used to changing quickly from runner to cyclist. Swim

During Monday’s swim, add some speed work towards the end with 2 x 25m of sprints for long course triathletes, and 1 x 25m sprint for short course triathletes.

Keep an eye on your watch and start each 25m dash every 60seconds. Just one 25m sprint for short course triathletes to finish off.

training


Long Course

DISTANCE/TIME

Short Course






Saturday RUNRUNRUNRUN & & & & CYCLECYCLECYCLECYCLE 30min+ 70min 15min + 35min




Week 6

Run

Long course: During the Thursday run, warm up for 10 minutes, then do 10 x 10 second efforts, at 5km pace, before cooling down for 10 minutes.

Short course: During the Thursday run, warm up for 5 minutes, then do 5 x 5 second efforts, at 5km pace, before cooling down for 5 minutes.

Bike Long course: Add 5 x 2min of hard effort to your Tuesday ride. Preferable ride a flat course.

Short course: Add 5 x 1min of hard effort to your Tuesday ride. Preferable ride a flat course. Swim

The Wednesday session is a “dress rehearsal”. Long course: Warm up for 100m, then swim 250m as quickly as you can – starting fast and finishing fast.

Cool down for 100m at the end. Short course: Warm up for 50m, then swim 150m as quickly as you can – starting fast and finishing fast.

Cool down for 50m at the end.

training

DAY EXERCISE DISTANCE/TIME Long Course

DISTANCE/TIME Short Course






Saturday CYCLE & CYCLE & CYCLE & CYCLE & SWIMSWIMSWIMSWIM 60min + 300m 30min + 150m




HOT TIP Remember to slap on

sunblock when training outdoors.

Apart from skin cancer risk, bad

sunburn could limit your freedom of

movement and hamper your training

schedule.

HOT TIP Ride as soon as

possible after your

run to ensure you get used to the transition

feeling.

Week 7

Run As with the bike, take it easy. Save the hard pace for next week.

This week just finish the distance. Bike

The dress rehearsal on Saturday is not a race. Take it nice and easy. The aim is to give you confidence that you

can finish the distances. Swim

All focus is on Saturday’s mock triathlon.

training


Long Course

DISTANCE/TIME

Short Course






Saturday RUN + RUN + RUN + RUN +

CYCLE CYCLE CYCLE CYCLE ++++ SWIMSWIMSWIMSWIM

20min + 60min +

300m

10min + 30min +

150m




Week 8

Run

The run just before race day is just a limb loosener. Run slightly faster than race pace.

Bike Just 10 or 15 minutes on Saturday is all you need as another limb loosener.

Swim RP = Race Pace, so swim 100m (long course) or 50m (short course) of the

Wednesday session at the pace you think you can maintain on race day.

training

DAY EXERCISE DISTANCE/TIME Long Course

DISTANCE/TIME Short Course



Wednesday RUNRUNRUNRUN & & & &

SWIMSWIMSWIMSWIM ( ( ( (RPRPRPRP)))) 15min + 200m 10min + 100m

Thursday RESTRESTRESTREST


Saturday RUNRUNRUNRUN & & & & CYCLE CYCLE CYCLE CYCLE (RP)(RP)(RP)(RP)

5min + 15min 5min + 10min

Sunday RACE DAYRACE DAYRACE DAYRACE DAY



HOT TIP For maximum

performance keep hydration and

electrolyte levels up. Look for isotonic

drinks with 50-60mmol/litre of

sodium and about 6-8% carbohydrate.

HOT TIP Plan to do the

Saturday session at

the same time as the race on Sunday.

Ensure you have two full rest days before your final warm-up.

RACE DAY

Run

Make sure you check out the run course map beforehand. Concentrate on running your own race at

the speed you have been training at. Remember, you will finish this race with a smile on your face if you stick to your training speeds.

Bike

Remember to put your helmet on first when reaching for your bike in transition. Concentrate on

“spinning” rather than pushing big gears during the first five minutes of the cycle leg to get your legs adapted to cycling.

Swim

Make sure you grab your swimming goggles in transition. Once again concentrate on your training

speeds. You may have other swimmers around you, so let stronger, faster, swimmers pass and concentrate on your own performance.

8 week triathlon training program developed by Maryborough and District Triathlon Club Triathlon Coordinator,

Martin Mark, and based upon “Australian Men’s Health Triathlon Training Guide”.

Aerial photograph of the 2009 Vision Super Central Goldfields Reverse Triathlon site

triathlete 8 week program

Documents