Knowledge

A Beginners Training Plan


 BEGINNER’S TRAINING

Bigger Triathlon Plan for Beginners

So you finally moved away from the multiple screens on your phones and laptops and pads and decided to step out and train to be a triathlete? Congratulations: you are about to embark on your latest life challenge, that of swimming, cycling and running yourself to becoming a triathlete. Here is the beginner triathlon training plan!

But is it even possible for you to train to the fitness required to finish a sprint triathlon in around nine weeks? The answer is a resounding YES.

And make sure you update your Insta and Fb regularly. You never know who you might inspire! Make sure you are dedicated to triathlon training workouts.

Block One: Weeks 1-3

  • Work out how many minutes each day you can train
  • Divide that time into 3 swims, 2-3 bikes, 2-3 runs (7-9 sessions a week)
  • If you have limited time, combine the workouts: e.g. run to the pool, do a spin class followed by a run etc
  • In block one, the focus is on consistent movement and enjoyment

Block Two: Weeks 4-6

  • Add 10% to how many minutes each day you can train
  • Divide that time into 3 swims, 3 bikes, 3 runs (9 sessions a week)
  • Combine the workouts: e.g. run to the pool, do a spin class followed by a run etc.
  • In block two the focus is on technique, consistency, and endurance

Block Three: Weeks 7-9:

  • Add 10% to how many minutes each day you can train
  • Divide that time into 3 swims, 3 bikes, 3 runs (9 sessions a week)
  • For those with limited time combine the workouts: e.g. run to the pool, do a spin class followed by a run etc.
  • In block three the focus is on technique, consistency, endurance and threshold building or as Rick likes to say “expanding the fat burning range!”