Triathlon Training Guide

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Triathlon is a modern, exciting and inclusive sport which inspires a healthy and successful lifestyle. Experiencing double digit growth, it is fast-growing and shows no sign of waning, with participation numbers increasing year on year, especially amongst women. Whether you’re a beginner embarking on your first triathlon or keen to perfect your technique and athletic performance, we’ve put together this guide in conjunction with the training plans to help you better understand your training and help you maximise your results. Making training a priority within your lifestyle will bring you better all-round results and ultimately make your race more enjoyable. This guide will give you information over and above your physical training programme to optimise elements of your lifestyle that most impact on your training efforts:

Guide breakdown Getting started: A quick reference guide to the triathlon jargon & rules to watch out for Aim to achieve a goal: What’s in it for you? Set yourself a goal and feel better in yourself Equipment: Getting the right equipment without overcomplicating your race

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Beginner •A  m able to swim and have done some running previously

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• Completely new to triathlon

Training: Understand the principles behind your training

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• Completing a sprint distance or as part of a relay team

Nutrition: Fuel, hydrate and nourish your body for optimal well-being

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Intermediate

Stretching: Learn how to warm up and stretch effectively Training Programmes: Choose a 16-week training programme for your event

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Look to the back of this guide for a 16-week training programme to suit you.

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• Never done a triathlon, but have a good level of overall fitness • Have done a triathlon previously, but looking to improve your performance

Getting Started If you haven’t exercised for some time and have any health concerns it is advised that you speak to your doctor before starting a new exercise programme. You should consult your doctor if you have arthritis, diabetes, heart disease, asthma or lung, liver or kidney disease. It’s also recommended that you speak to your doctor if you suffer from any of the following: • Pain or discomfort in your chest, neck, jaw or arms during physical activity • Dizziness or loss of consciousness • Shortness of breath with mild exertion or at rest, or when lying down or going to bed • Ankle swelling, especially at night • A heart murmur or a rapid or pronounced heartbeat • Muscle pain when walking upstairs or up a hill that goes away when you rest If you know of any other reason why you should not do physical activity it is advised that you check with your doctor first.

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Busting The Jargon With three disciplines and a plethora of equipment and gear, the lingo can often be baffling to new and even seasoned triathletes. It’s impossible to list all the jargon, but here are some of the most frequently used: “Bricks” Brick training is crucial in triathlon, combining at least two, or three of the disciplines in succession. These sessions prepare your body for the transition from one discipline to the other, by switching between muscle groups in succession within one training session. A 6-week period of integrating bricks sessions into your programme should be phased into your training programme at the appropriate point, with the bike/run transition being the most valuable and beneficial transition to optimising your performance. Cross-Training Triathlon by the very nature of the sport, demands a cross-training approach, combining more than one sport during the same period of time. Cross-training will negate the short-comings of training your body in just one way, avoiding overuse of joints, muscles or ligaments that may become over-worked and over-time can result in injury. The law of specificity means that there is no better way to train for a run, than to run, or swim, if you are taking part in a swimming event. However, any good training programme will complement this routine with training relevant supportive work such as core and resistance training to strengthen the body’s ‘chassis’.

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Cadence This refers to the resolutions or cycles per minute of the swim stroke, pedal stroke or running stride. A higher (quicker) cadence requires less force per pedal stroke and places less stress on your joints and muscles, which in turn reduces the risk of overuse injuries. There is however a point at which too high a cadence starts becoming less effective. Cadence can play a big part in how you perform throughout your race, minimising exhaustion of your legs on the bike, keeping your legs strong for a good run at the end. The best cadence is individual to everyone and depends on a host of factors including duration and intensity. So use your training sessions to get a feel for what is best for you, especially when doing a brick session (as to the left). To calculate your cadence, time yourself for one minute and count how many times your right leg hits the bottom of the pedal stroke (or count your strokes for 15 seconds and multiple by four). Drafting (also draughting) A technique which is used to save energy, as one athlete follows in the slipstream of another athlete, whether it be swimming, cycling or even running. More commonly referred to and most beneficial on the bike leg, this technique can be used within training but is not generally permitted during an event (unless stated) and will carry a time penalty or at most disqualification, so beware!

Aero bars These bars are attached to a cyclist’s existing handlebars allowing the cyclist to lower their body and decrease the body’s air resistance. If you’re a beginner, there is much to learn and optimise on your bike before investing in these, but if you’ve completed a triathlon before and feel comfortable on your bike, aero bars can offer you an opportunity to shave time off your bike stage. Be sure to get these fitted to your bike sufficiently early in your training programme to give you plenty of time to train and be comfortable using them before race day. Hill Session Powering up hills will increase the strength of your quads and glutes and are designed to make your legs stronger. Find two hills: one that is short and steep (approx. 30 seconds to run up at speed), and another that is long and gradual (approx. 90 seconds and two minutes to climb). Ideally choose hills that you run in a (recovery) loop. Ensure you warm up before this session with some dynamic movements and a gentle jog. When you climb the hills work at an effort level of 8-9 on the way up, and a leisurely effort of 3-4 on the way down. Don’t lean forward too much as you run up hill, relax your shoulders and focus on a spot about 3-4 metres in front of you as you run.

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Time Trial A regular time trial helps you track your increase fitness and stamina throughout your training programme. Choose a course (about two thirds of the race course distance) and complete the same distance on identical terrain each week at your maximal effort. Note down your time after each time trial.

Fartlek A Swedish term for ‘speed play’, or an unstructured, interval-type workout. Within each fartlek session you alter your speed between low, medium and fast pace, and repeat this throughout your session. The unstructured nature of this technique means that it’s easy to put into place, for example, simply choose to play with your pace between a landmark (e.g. lamp-posts or trees along your weekly run) run at your increased pace and then ‘recover’ between each interval until you’ve regained your breath and form. Start by doing this for 10 minutes in the middle of a run, and build up slowly, always ensuring you do a gentle 10 minute warm up jog beforehand and warm down jog afterwards. Short, fast bursts will help you sharpen your pure speed, which is most important for races like 5Ks and 10Ks relevant to triathlon. A 6-week period of consistently integrating these into your weekly training programme will provide these benefits. Longer periods of speed help improve your speed endurance, ideal for 10-milers and half-marathons. In reality, though, both of these components contribute to good race performances at any distance from the mile to the marathon, so it’s beneficial to mix and match the length of the bursts. Fartlek training can be a fun way of training with friends, taking it in turns to call the next fast leg.

Transition A triathlon race has two transitions, often referred to as T1 (swim to bike) and T2 (bike to run). These transitions between each of the disciplines are the changing areas between disciplines and are crucial points within the race. Maximise the transition to set yourself up the best you can for the next phase and optimise them to ensure you don’t waste time and add valuable minutes to your race time. Incorporating a ‘transition’ in to your training plan particularly when doing ‘bricks’ session is a great way to practice for this ahead of the race. You will quickly learn about what is slowing you down and ways in which you can cut down time spent in transition (more later). Tapering A period at the end of your training programme which represents a reduction in training volume prior to your main event. This should be phased and built into your training plan and will typically consist of one week or more (depending on the duration of the event). Bonk A term commonly referred to by cyclists which is used when they simply can’t go any further, usually as a result of glycogen depletion and complete exhaustion, rather like ‘hitting the wall’ which is referred to by runners. Getting your nutrition right, before and after training, as well as fuelling within your sessions is absolutely key to avoiding this complete state of exhaustion. Negative split This is good practice for racing and training and involves finishing the second half of a session or race faster than the first. 6

Spotting ‘Spotting’ will help you keep as straight a line as possible during the swim. To spot in front crawl, take a breath and then on the next stroke simply look up as your forward arm enters the water and begins pulling down. You needn’t raise your whole head out of the water and don’t breathe on this stroke, just look up enough so you can see, then lower your head and complete the stroke. Try focusing on a large landmark which will keep you in the right direction throughout your swim, such as a dominant tree, building or inflatable marker in the water. Threshold Runs These runs really push you out of your comfort zone, training at a level that is faster than your normal pace, which challenge and force your body to adapt to a higher demand level. Train on a flat surface ideally as it allows for a consistent pace and level of overload. Again, these sessions should be mixed with other run techniques during your week and phased into your training plan at an appropriate time that complements your level of conditioning and progression (See Training Plans). Sprint or Olympic The standard distance for a triathlon is referred to as an Olympic distance consisting of 1500m swim, 40km cycle and 10km run. A sprint distance is half of an Olympic distance and is an excellent way for a beginner completing their first triathlon. A sprint can also provide a lung-busting training race (‘B’ race) for a seasoned triathlete, appropriately integrated into their training programme.

5 Rules to avoid getting busted: Flouting the rules will see you incur a penalty time. The rules are primarily there for your safety, so incorporate the following 5 rules into your training sessions so that they become second nature to you on race day and you don’t incur any penalty points! 1.

Helmet first

Get into a habit of putting your helmet on as soon as you have taken off your wetsuit, so that you don’t forget it as you run out of the transition area with your bike. 2.

Mounting your bike in transition area

When leaving the transition area with your bike, you should walk or run to the transition exit and only mount your bike once you are completely over the designated ‘mount line’ outside of the transition areas. When returning to the transition area (after the bike ride) you must dismount your bike WITHIN the designated ‘Dismount Zone’, before entering the transition area. 3.

Equipment checks

You should ensure that your equipment is well maintained and in the case of your bike, road worthy to maximise the safety of you and others around you. Two of the most common checks carried out will be your helmet and that the bike handle bars are plugged at the end. Ensure any loose wires or cables are taped down on your bike too. 4.

Drafting on the bike

Competitors are not allowed to draft on the bike, which involves taking shelter directly behind another cyclist (or vehicle on the course). 5.

Wearing a wetsuit

For a standard Olympic distance swim, the minimum temperature at which wetsuits are an option is 14ºC and wetsuits are forbidden if that water temperature reaches 22ºC. Temperature readings will be taken 1 hour before the race and 7 participants will be advised on the day.

First, Set Yourself A Goal… Like anything in life, focusing your efforts on an end goal will help you keep single minded and keep you on track. This is your race, so avoid the temptation to pitch yourself against friends or colleagues, after all, you have no idea of their current fitness levels, health condition, injuries or other motivations. You may want to shed some extra pounds, improve your health, achieve a certain time or create a better work/life balance by incorporating more activity into your lifestyle. Without a doubt, you are more likely to achieve your goals by writing them down as a positive statement, ensuring that they are measureable, attainable and within your control. A great tool for logging your efforts and progress is a training (or food) diary. You’ll find electronic diaries on line or simply jotting them down in a book at the end of the day will keep you focused on your effort.

Think of ways that you can measure your success, through taking statistics at the beginning of your training programme and at regular intervals thereafter. For example • Achieve weight loss - find scales that measure your body fat % • Improve strength - pick 3 tests that track your lower body, upper body and core strength • Increase speed - introduce fartlek and intervals into your training, and complete a weekly time trial • Achieve a specific race time break down the three disciplines and plan your race splits now! • Better health measures - lower your blood pressure, resting heart rate, improve the quality of your sleep • Improve your work/life balance plan your training ahead of each week so that you can integrate it with your forthcoming work commitments

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Equipment What do I need? There can be a temptation to jump into triathlon and buy all the equipment, thinking that the highest spec will give you a better race time. In reality it can often over-complicate your training and leave you feeling very frustrated, not to mention out of pocket! Choose wisely and you’ll spend less money and train better. As a beginner there are plenty of cost effective and completely adequate options available. Hiring equipment is also a very common and sensible option. Once you’ve completed your first triathlon and decided that you enjoy the sport, you may then decide to purchase or step up a notch and upgrade your equipment. Ensure what you buy really does have a real effect on your performance. The suggestions below provide a guide to essential triathlon kit, plus kit which you may consider or upgrade to.

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Bike 1 The biggest expense of doing a triathlon. Or is it? A bottom-end mountain or hybrid bike and an approved helmet are all you need to complete your first triathlon. However if you’d like to race on a road bike, the race event organiser will often provide links on their website with details of reputable bike hire companies. The most important elements you should ensure when getting a bike is comfort and safety. Nothing can replace time on the bike when it comes to getting fit for your race, and if your bike is the wrong size or set up incorrectly you will develop problems (such as shoulder, back and knee pain). So buy or hire your bike from a reputable cycle shop to ensure they set you up correctly. Together with your bike you will need a good quality helmet that fits correctly and is comfortable. Again, seek the help of a reputable cycle shop and buy the best that you can afford. Should you ever crash and hit your helmet always replace the helmet. You may not be able to see any evidence of damage on the outside but internally the protective materials may have been damaged and will be compromised. Other basic accessories include buying eyewear to protect your eyes, not just against the sun, but also against wind, flying stones, insects and dust. For this reason, you don’t have to spend a fortune on frames and lenses, the protective shield of glasses alone is vital for your eyes. Cycling gloves are also advised at all times. Most triathlons are during the summer months which mean lights are not always necessary, but do ensure you are as visible as possible on the bike with good reflective and bright coloured clothing. Upgrade to: Road Bike Choosing your bike can be a minefield, but small changes to your bike in conjunction with good training can mean big changes in performance. First and foremost comfort should be your first priority, however great the bike looks or the colour suits, the frame needs to work with your body to get maximum results. If you’re buying a road bike for the first time, prioritise getting the best frame your budget can buy, after that you can add or replace components in time. Get the wrong frame and your comfort is compromised and you’re stuck with a bad frame for life. If you’re doing an Olympic distance triathlon you’ll need at least two bottle holders on the bike and you should always carry a repair kit (ideally fixed underneath your saddle). Top Tip: If there’s one item you should have on your bike it’s clipless pedals (into which cycling specific pedals clip), which generate significantly more power than standard factory pedals. 10

Trainers 2 The simplicity of running is one of its greatest strengths, all you need is a pair of trainers. However running in the wrong pair of trainers can trigger a multitude of problems from sore knees, bad backs and general lack of support leading to other aggravations throughout your training. If you’re a beginner, it’s 100% worthwhile visiting a specialist running shop where the trained staff will look at your old trainers, assess your running gait and advise you on the best trainers for you. Different biomechanics, body weight, foot shape and where you run should all be considered when you invest in a new pair of running shoes. This will make your running experience far more enjoyable and lessen the chance of injury during training. Invest in a pair of toggles or elastic laces which allow you to fit your shoes to your feet without having to tie your laces during transition therefore speeding up your transition significantly. These should only be used on race day (or when practicing transitions), as they don’t provide sufficient support during training runs. Upgrade to: If you’re a seasoned triathlete don’t get complacent with your shoes, check the rigidity of your soles to ensure they are still giving you adequate support. Top tip: Always consult a good shoe store where they will assess your gait and you are able to run in the trainers (on a treadmill) before you buy.

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Swimsuit 3 Buy the best swimsuit you can afford, as swimming weekly can lead to a poor quality swim suit losing shape which will ultimately affect your efficiency in the water. Always rinse out your swimsuit after being in the pool and look out for chlorine-resistant suits that will prevent fading. Upgrade to: Tri-suit A swimsuit is essential for training, but come race day, a tri-suit provides a perfect layer under your wetsuit in which to swim, and thereafter a suitable outfit to complete the cycle and run. Triathlon suits are made from materials that dry quickly to facilitate the transition from swim to bike, wick away sweat, are made with stronger seams to withstand the rigours of cycling and running. Most also include a small padding in the crotch and groin area, similar to the protection found in cycling shorts. For this reason, if you’re doing a sprint race and are on the bike for less than an hour, or if you’re part of a relay team, completing one of the three disciplines, the additional expense of buying a tri-suit is probably not worthwhile. Top Tip: Visit a triathlon shop to get advice on which tri-suit is best for you and get help ensuring you get the right fit for a streamlined swim. Unwanted creases will encourage unwelcome chafing during the run leg!

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Goggles 4 It’s important to get yourself a decent pair of goggles, there is nothing more frustrating then getting to the pool or open-water, changing, getting into the water and finding that your goggles leak or fog up. Such a small item can deem your training session over and for that reason it’s worth picking up or borrowing a second pair as a back up. Goggles vary in price, so look out for those that will perform best with features such as: • Silicone seal that moulds to the shape of your face (foam seals can break off) • Check for dark or light lenses, dark lenses can be better swimming outdoors or in bright environments. Anti-glare goggles will provide better visibility on sunny day in open-water. • Check that the lenses have anti-fog coating. Coated lenses are better but won’t completely eliminate the need to de-fog them. • Try before you buy. Leave the straps off, and push the lenses against your eye sockets. This will give you a quick idea if the lenses will be comfortable enough for you to be worn for an hour or two at the pool. If they pass this test, put the straps on and check that they are still comfortable, ensuring that the nose bridge doesn’t hurt. • Check if the straps can be easily adjusted and don’t detach themselves too easily. Upgrade to: Large goggles: A full swim mask will provide you with a much more comfortable fit with less chance of your goggles being knocked off during the race. The larger mask provides better awareness of other swimmers around you, with a 180º visibility ideal for open-water swimming. Top tip: However much you pay for your goggles, they will at times fog up. Applying some saliva to your thumb and cleaning the inside of the lens works wonders!

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Watch 5 A water-proof watch with a timer-stop watch is vital, preferably with a multilap function, essential for monitoring your pace during your training. Your watch will become your new best friend, monitoring your time-trial, your splits on the bike, or laps in the pool. Most ranges have a budget version, so you don’t have to spend a fortune. Upgrade to: A heart rate monitor As you become more aware of your times and statistics, most triathletes find it interesting and motivating to pay attention to their monitor their heart rate helping them to achieve their goals, prevent over-training or as an aid to lose weight. The GPS versions provide an excellent tool for measuring distance and speed, again great indicators of progress and huge motivational support throughout your training. Top tip: Don’t overcomplicate your gadgets, they can become a distraction and compromise your training. Prioritise what you are looking to monitor and stick to your guns when choosing, otherwise you’ll be paying for wasted functions that you’ll never use.



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Basic: Wet Suit hire

Swim wetsuits provide much welcomed insulation (especially in the UK) and better performance through increased buoyancy and speed. After the bike, this represents the biggest investment in your triathlete wardrobe and if this is your first triathlon, hiring a wetsuit is a really great way of avoiding the expense of a new wetsuit. Your race/event organiser will be able to direct you to a reputable supplier. Many open-water swimming venues now offer the option to hire a wetsuit on-site for the event day, a week, a month or even the entire season, which is still more cost effective than buying a suit. Crucially, do not wear your wetsuit for the first time on race day nor leave your first open water swim until the event itself! Upgrade to: Wetsuit purchase There’s no doubt if you decide to do more triathlons buying a wetsuit is a good investment. Optimising your wetsuit in terms of fit, swim efficiency and removal are absolutely key in triathlon so visit a retailer who can discuss the best option for you. Top tip: Popular wetsuits for triathletes are versions that are sleeveless (for more freedom in the arms), and short-cut suits which are good for faster transition times. Fit, comfort, and flexibility are crucial to your swim performance and efficiency, so take advice from a specialist retailer. 14

A Guide To Training Optimal Training It is often thought that training is a purely physical procedure, the more you run, cycle or swim the better you will be. However, the amount of time you dedicate to optimising your wider training environment, the better your health, wellbeing, performance and ultimately your race. It’s easy to brush aside these elements of ‘training’ which often involve making changes to your lifestyle that may feel out of your control. However, set yourself a goal of focusing on at least one of the following for the duration of your programme and experience the difference it makes!

Sleep Arguably the most significant part of recovery is sleep. Sleep is hugely underestimated and often neglected all together. After a good night’s sleep, we wake up better equipped for the day ahead, with activities such as reaction time, organisation of information, decision making, learning, emotional stability and memory amongst just some of the many benefits. However, whilst you sleep, your body also stops all vital functions so that repair and growth can be maximised and releases hormones regulating growth (e.g. soft tissue repair) and appetite control. Sleep deprivation builds up over time, an hour cut short by watching an extra TV programme, a disrupted night’s sleep, or a few very early morning starts. Over a period of weeks, this deficit can accumulate to many hours which can be detrimental to your training i.e. reduced cardiovascular function, speed, agility and reaction time. Start by bringing forward the time you climb into bed by 30-60 mins, read to unwind (or write up your training log!) and create a high quality sleep environment: quiet, dark, cool and comfortable and see how you feel. 15

• A high protein snack before bed will promote serotonin production to promote sleep e.g. a slice of turkey • Stay away from any screen devices at least an hour before you go to bed, let your brain unwind naturally • Remove your mobile (and any other electronic devices) from your bedroom, if you need an alarm clock, buy a stand-alone alarm • Monitor the temperature in your room, personal preference is best but a room too hot or too cold will stop you from falling asleep. An air conditioner, fan, heater or the weight of sheets or a blanket can help you regulate temperature • Unload your mind - keep a pencil and paper by the bed to jot things down that are keeping you awake

Take a break Along with good quality sleep, rest is absolutely vital to your training programme. Fail to build in rest days and your body will simply not repair and bear the burden of your training regime, with niggles and injury a common occurrence amongst those that don’t rest. Once you get into a training programme, it can become hard to slow down, coupled with juggling work and other commitments, you may be tempted to cut out sleep or simply pack in too much into your day. Ensure you build in time post-training to rest and relax, both your body and mind need a break and give you the mental strength for a good training week ahead.

The Principles of Training Training can be a highly rewarding activity. One of the many unique qualities of the human body is its ability to respond and adapt to regular exercise and therefore training with a progressive load and effort will bring improvements over a period of time. For this improvement to occur, your body must be confronted with some form of ‘stress’ for the body to respond to, whether that is weights in the gym, a run outdoors, or a hilly bike ride. This ‘stress’ will leave the body feeling some discomfort in the form of muscle soreness if unaccustomed to the type of activity that you’re performing. Exercise-induced muscle damage is also known as Delayed-Onset Muscle Soreness (aka DOMS) and symptoms appear 24-72 hours after exercise. This is perfectly normal and part of the natural adaption process. A triathlon programme will initially build your aerobic base whilst conditioning your body so that it can cope with the intensity and load applied later in the programme. This will allow for the soft tissue, ligaments and muscles to adapt with reduced risk of injury and discomfort. Thereafter more intense sessions (e.g. hill training or bricks sessions) can be incorporated into your programme. With these principles in place, a good training plan will allow your body to adapt slowly, train consistently, progress continuously and rest regularly, to ensure 16 weeks of good quality training.

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Training Drills for swimming Practicing technique is crucial for improving your swim efficiency. Incorporating drill work into your sessions (see training plans) will pay dividends by boosting performance and also making your training sessions more interesting. Aim to do all three drills in rotation, 4 lengths of each, rest in between drills for up to 45 seconds maximum: • Stronger arms – using a pull-buoy between your thighs to de-activate your legs, and focus on your arm technique. To increase the difficulty and resistance wear a pair of paddles on your hands. • Improved kicking – hold a float in front of you, ensure your hips are raised and practice kicking. Kick too hard and you will create too much resistance which will slow you down! • Improved breathing – In the pool practice alternate lengths, breathing on the 3rd stroke and the next length breathing every 5th stroke to minimise coming up for breath. Finish each session with a full length to see how far you can get to the other end of the pool in one breath and make a note of where you stop. Aim to swim a full length underwater by the end of your programme! • Stroke efficiency – Top swimmers will use far fewer strokes per length than beginners. This drill encourages you to ‘glide’ for as long as possible with each stroke and helps develop longer strokes. As you swim, keep your non-stroking arm out in front (in a ‘superman’ position) until the other arm completes a full stroke cycle. Glide before you start the next stroke. Count how many stokes you do on your first length versus your last to track your improvement.

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Where and when to train Joining a club can help inspire you with running and cycling routes, as well as make your swim training more interesting and variable. Visit http://www.britishtriathlon.org/ for more information on clubs near you, or seek out local running, cycling or swim clubs at local sports centres. Clubs are a great place to meet other people looking for training partners and offer a great environment in which to learn through others. With running, the options of where to train are endless, on roads, tow paths, parks, paths or trails and simply putting on trainers and running from your front door couldn’t be easier. Incorporating your run into your commute can be a really smart way of using time (and often beating public transport!), either running to or home from work. When it comes to cycling, you should look to find a terrain which will closely replicate your race profile. Again, joining a club provides a wealth of ideas about different cycle routes and also people with whom you can cycle along side. Your local swimming centre should be sufficient for much of your swim training, providing a training environment for practicing drills to perfect your technique and lengths for building your endurance. However, it’s vital that you experience the great outdoors before race day, to ensure you’ve practiced outdoor techniques such as ‘spotting’, swimming in a wetsuit and the technique of removing your wetsuit, swiftly and efficiently between transitions. Practicing in an outdoor environment will also get you used to the difference in water temperature. All of these factors and experiences are a crucial part of your training. Rehearse them before race day and not for the first time on race day!

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Nutrition & Hydration Food is not just fuel Optimum nutrition is one of the most important aspects of your triathlon training programme and one that is often overlooked but will bring with it a plethora of benefits beyond just fuelling your body for physical effort. It is a vast area and we’ve provided you with some initial suggestions and ideas which we hope you will want to explore and read about further. The improvement in your general health will be tangible, reducing colds and bugs during training along with longer-term health implications. If you’re looking for a personalised nutritional programme, or have any allergies or conditions that may affect your food choices, you may want to seek further advice from a qualified nutritionist.

The status quo As endurance athletes, you may think that a typical triathlete’s diet should consist of a lot of carbohydrates and very little fat in the diet. Staples such as pasta, rice, potatoes, cereals, bread and cereals will feature in many meals. The triathlete’s shopping basket may include ‘low fat’ yoghurts, products marked as ‘light’, and be brimming full of plenty of fruit, all of which sit within mainstream health eating. The food mentality of ‘calories in equals calorie out’ has long justified eating as many calories burned on a long training run.

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A calorie is not necessarily a calorie However, thinking about the ‘composition’ of your calories, i.e. the amount of fats, carbs and protein in your day’s calories is a fundamental way of optimising your health and wellbeing. This in turn will support weight loss goals, appetite control, energy levels and repair from injury, all of which will have a direct impact on your race performance. The fundamental issue with the classic, very high carbohydrate diets is the significant rise in blood sugar (and therefore the hormone insulin) that is released in the body following this spike. If blood glucose is constantly elevated through eating carbohydrate, then the ability of the body to access its fat stores to burn as fuel is reduced. With this in mind, here are 10 tips that will help provide a nutrient dense diet which will fuel and nourish your body throughout your training:



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Think nutrient dense, not calorie dense

Foods such as: Fruit (particularly low fructose variants such as raspberries, blueberries, pears and kiwis), a wide variety of vegetables, lean meats, fish (unbreaded), nuts (e.g. almonds) and seeds. Buy the highest quality food that your budget can afford. For example, opt for organic (e.g. meat, eggs, milk, vegetables) or grass-fed meats and always strive to ensure the food that you buy is unprocessed. Why: Increased intake of micro-nutrients and antioxidants support your overall health and recovery.



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Eliminate processed and refined sugar from your life

Foods such as: Biscuits, chocolate, cakes, fruit yoghurts, jams, condiments, cereal. Why: C  onservative estimates suggest that we are eating between 20-34 tsp of sugar a day, exceeding the NHS recommended maximum of 16.5 tsp for men and 12 tsp for women. Processed and refined sugars are linked to weight gain, Type 2 diabetes, high blood pressure, bowel cancer, lower cognitive function, ageing skin, a despressed immune system, liver and kidney disease.



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Moderate starchy carbs

Foods such as: Depending on your training requirements, honestly review the number and size of your portions of bread, potato, rice and pasta you’re eating per day. When looking to include carbohydrates in the diet to fuel training, remove nutrient poor, refined sources such as bread and pasta for more nutrient dense foods like quinoa and sweet potatoes.. Why: C  arbohydrates should continue to play its part in a triathlete’s diet but timing and type is key. Carbohydrate should be consumed around training to safeguard glycogen stores. At other times, carbohydrates should be reduced in favour of natural fats and protein and nutrient-dense leafy vegetables.

Moderate starchy carbs

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Pack a punch with protein

Food such as: Eggs, nuts, chicken, turkey, lean mince, fish (such as cod, plaice, haddock and bass) and oily fish such as tuna, mackerel, salmon, sardines and trout. Don’t forget game meats such as venison, pheasant and partridge and fleshy protein dense fish such as prawns, sea bass, monkfish and snapper. Whey protein shakes also provide excellent protein for post training snacks. Why: Proteins are broken down by the body and converted into amino acids, which have multiple uses in cell function. This includes boosting the immune system and helping to rebuild muscle after exercise.



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Don’t be scared of good fats

Foods such as: Avocado, nuts (almonds and brazil nuts), oily fish such as salmon, mackerel and sardines, unprocessed meat such as turkey, chicken, venison and lean beef. Why: By focusing your intake on good fats (in conjunction with cutting down your carbohydrate intake) you will be training your body to regain control of blood sugar levels and allow your body to use body fat as fuel. A shortfall of (good) fat in the diet will lead to a lack of essential nutrients which are critical for immune healthy, hormone regulation, bone and cell growth.



6

Watch out for seemingly ‘healthy’ foods

Foods such as: Reduced calorie salad dressings, condiments such as ketchup, low fat yoghurts, breakfast cereals, low fat yoghurts (opt for full fat, and reduce your portion size), soft fizzy drinks and fruit juices/smoothies. Eat only the whole fruit, not just the juice. Why: Foods that are marketed as ‘low calorie’ or ‘low fat’ often contain more sugar to compensate for the taste experience. Even if you’re not looking to lose weight, a glass of orange juice is high in sugar (fructose) which goes straight to the liver and is processed as fat. and is processed as fat.

Don’t be scared of good fats

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7

Avoid alcohol

Drinks such as: Beer, wine and spirits Don’t be scared of good fats Why: Actively prevent the body from burning fat, reduce energy levels and encourage over-eating. Try to cut down in the week or experience the benefits of eliminating altogether whilst you’re training. You can celebrate your personal best with a glass of bubbly!



8

Refuel during and after training

What: Carry two water bottles on your bike, water for instant and direct hydration after the swim, and a second bottle containing a sports drink, to provide energy for the third leg of your race. There are a number of different bars, gels and snacks in sports shops for consumption before and during a race. Aim to eat a protein and carbohydrate snack (or meal) within 30-40 minutes of training to optimise recovery.. Why: Optimise your refuelling and hydration strategy before race day. Not everyone can digest solid foods whilst on the move, so drinks and gels are a good alternative. How much, when in the race, and how you integrate these into your training is an important element of your training, so that you have no surprises on race day.



9

Always eat breakfast

What: Porridge, poached eggs on toast, omelette, peanut butter on toast, eggs and smoked salmon, Shredded Wheat and Weetabix Why: The most important meal of the day, wakes up your metabolism after fasting throughout the night and kick-starts your body into burning calories. Breakfast is very individual and will also depend on when you’re training in terms of composition, timing and digestion.

Always eat breakfast

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10. Nutritional training for race day Training: Keep a note of your nutritional requirements specifically around training times. If you train after breakfast, optimise your breakfast so that you know exactly how much time you need (usually 1.5-2 hours) after eating before you can exercise comfortably. Try different energy drinks, bars or gels, during your training and at which point during your bike or run to take them, so that you have no surprises on race day. Weather conditions will also play a huge role in what form and how many calories you consume, so again keep a note of this in your training diary. How: 

T here are numerous on-line electronic diaries which will automatically calculate your calories and macro splits or simply keep a hand-written diary yourself. Keep a log of what you eat, but also when you eat, and how you feel, in relation to your training. As you move through your training programme you will find that certain foods affect you differently such as: fuelling before exercise, ease of digestion and best recovery foods.

Nutriton on Race Day and Post Race Day Experimenting in training is key to honing your race day nutrition. This will involve knowing what is the ideal breakfast, how long you should eat before the race, managing your bowel movements and taking extra calories on board during the race. Practice eating when you’re training, as it’s not the most comfortable thing to do, so experiment with gels and liquid energy or electrolyte drinks. After your race, the first thing you should do is hydrate yourself with water and fluid replacement. If you sweat more than average you may want to consider an electrolyte drink. After this, there is a well established ‘carbohydrate window’ in which your body best refuels itself. Ensure you eat some simple, easily absorbed carbohydrates within 40 minutes of finishing your race (e.g. banana). After two hours, you should eat a well-balanced meal which includes protein, fat and carbohydrate and eat plenty of protein throughout the week to help fuel your body for a complete recovery. 23

Injury Prevention Strength and conditioning Triathletes focus on training for three sports, involving intense hill sessions, interval training, long cycle rides, and swim drills. Each of these sessions places heavy demands upon your body, requiring large amount of joint stability, muscular conditioning and ligament support. A simple circuit of exercises should be incorporated twice a week to condition and strengthen our joints, tendon and ligaments. These structures hold our body together, whilst the large muscles (quads, hamstrings, calves) make us move. When these large muscles become tired, over-worked or tight (through training) then we develop problems which can lead to injury. If you are a member of a gym speak to a gym instructor or personal trainer who can help you with a programme and include core exercises to increase stability and control.

Stretching It’s been long believed that stretching provides a longer, smoother stride and reduces risk of injuries. Before your run, do some ‘dynamic movements’ to warm up the muscles and take your joints through the full range of motion and improve your soft tissue extensibility. You can create your own dynamic warm up incorporating hip swings, leg swings, squats and lunges, with gentle, smooth movements at first so as not to make any sudden aggressive movements. The time to do your static stretching is after your run, when you can stretch (without straining) calves, quads, hamstrings and glutes (as a minimum) holding each stretch for approx. 20-30 seconds. The whole stretching process should not last more than 10-15 minutes and you will notice quite a bit of different in how flexible you are after performing these consistently for 2-3 weeks.

4 key static stretches

Glute Stretch

24

Calf stretch

Standing Quad Stretch

Hamstring

Managing an injury Should you be unfortunate enough to become injured then stop training immediately and please consult a medical professional for advice. Alleviate any inflammation by icing the area straight away and resting. Eat foods with anti-inflammatory properties such as garlic, green tea, dark berries and dark chocolate! Ensuring you eat a healthy well-balanced diet, with protein to encourage muscle and tissue repair and plenty of nutrient dense foods such as fruit and vegetables will also aid your general recovery - vitamins and minerals help support collagen formation, enhance immune cell function and promote wound healing.

Good Luck! We hope that you enjoy your challenge and with the help of the guide and training programme will see and feel a difference to your health, fitness and well being. Hopefully you will have achieved some personal goals and may be thinking about your next race already! Guide Dogs have lots of different events throughout the year, whether you’re looking to improve your triathlon time or would like to try a new challenge such as swimming, cycling or our unique Coniston Challenge, go to www.guidedogs.org.uk/events Thank you for supporting our four legged heroes. Guide Dogs Events Team

Triathlon Training Plan Training for a triathlon should be enjoyable and the key to successful training is to build gradually. Allowing 16 weeks provides you with time to progress at a pace which allows your body to condition, strengthen and adapt with the training load, allowing a buffer should you have any niggles or bugs along the way. If you are ill or over tired throughout the programme, listen to your body and take a break, you are likely to go back to training better for a rest and mentally stronger. Don’t try and cram in missed sessions, just pick up the programme at the relevant point and keep going. Fitness and strength gains come from consistent training, so tick off each good week, with the confidence that you have those training miles behind you!

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Beginner Training Programme The following training plan is based on an ‘Olympic’ distance triathlon, adjust distances accordingly for sprint, relay or 3/4 length triathlons.

Week 1 - Getting Started Mon Tues Wed Thurs Fri Sat Sun

Training REST Jog-walk Swim Cycle Swim Cycle Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Jog for 4 minutes, walk for 1 minute repeat for 20 mins + STRETCH Front crawl for 20 mins at a slow pace + STRETCH Cycle at a slow pace for 20 mins + STRETCH Front crawl for 20 mins at a slow pace + STRETCH Cycle at a slow pace for 20 mins + STRETCH Jog for 5 minutes, walk for 1 minute repeat for 24 mins + STRETCH

Week 2 - Getting Started Mon Tues Wed

Training REST Jog-walk Swim

Thurs Fri Sat Sun

Cycle Swim Cycle Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Jog for 6 minute, walk for 1 minute repeat for 28 mins + STRETCH Front crawl for 20 mins at a slow pace (10 sec rest every lap) + STRETCH Cycle at a slow pace for 20 mins + STRETCH Front for 20 mins at a slow pace (10 sec rest every lap) + STRETCH Cycle at a slow pace for 20 mins + STRETCH Jog for 7 minutes, walk for 1 minute repeat for 32 mins + STRETCH

Week 3 Mon Tues Wed Thurs Fri

Training REST Jog-walk Swim Cycle Swim

Sat Sun

Cycle Run

26

Training Notes Try some yoga, pilates or stretch class at home or at the gym Jog for 8 mins, walk for 1 minute, repeat for 27 mins + STRETCH Front crawl for 500m (10 sec rest every lap) + STRETCH Cycle at a comfortable pace for 25 mins (and stretch) + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 2 regular lengths + STRETCH Cycle 10k + STRETCH Easy run for 20 mins + STRETCH

Week 4 Mon Tues Wed Thurs Fri

Training REST Jog-walk Swim Cycle Swim

Sat Sun

Cycle Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Jog for 10 mins, walk for 1 minute, repeat for 33 mins + STRETCH Front crawl for 500m (continuous) + STRETCH Cycle at a comfortable pace for 30 mins (and stretch) + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 5 regular lengths + STRETCH Cycle 10k + STRETCH Easy run for 25 mins + STRETCH

Week 5 - Easy Week Mon Tues Wed Thurs Fri

Training REST Easy run Swim Cycle Swim

Sat

Cycle/run

Sun

Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Jog for 15 mins + STRETCH Front crawl for 300m (continuous) + STRETCH Cycle 10k + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 2 regular lengths + STRETCH Plan a 5k cycle whereby you can leave the bike (return home or ask a friend) and then run for 10 minutes. Don't forget to buy some elastic laces for your run transition! Easy run for 15 mins + STRETCH

Week 6 Mon Tues Wed Thurs Fri

Training REST Easy run Swim Cycle Swim

Sat

Bricks

Sun

Run

27

Training Notes Try some yoga, pilates or stretch class at home or at the gym Jog for 20 mins + STRETCH Front crawl for 600m (10 sec rest every lap) + STRETCH Cycle 15k + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 5 regular lengths + STRETCH Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike Easy run for 35 mins + STRETCH (Why not take part in a 5k organised race)

Week 7 Mon Tues

Training REST Time Trial

Wed Thurs Fri

Swim Cycle Swim

Sat Sun

Cycle Cycle

Training Notes Try some yoga, pilates or stretch class at home or at the gym Choose a 2 mile run (1 mile point from your house and back) and time yourself on a hard run. Aim to improve on last week's time. Front crawl for 700m (continuous) + STRETCH Cycle 20k + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 8 regular lengths + STRETCH Endurance ride for 25k achieving cadence of 90-95rpm Long run for 7.5k

Week 8 Mon Tues

Training REST TIME TRIAL

Wed Thurs Fri

Swim Cycle Swim

Sat

Bricks

Sun

Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Choose a 2 mile run (1 mile point from your house and back) and time yourself on a hard run. Aim to improve on last week's time. Front crawl for 800m (continuous) + STRETCH Cycle at a slow pace for 20 mins (and stretch) + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 10 regular lengths + STRETCH Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike Easy run for 40 mins + STRETCH

Week 9 Mon Tues

Training REST Time Trial

Wed

Swim

Thurs Fri

Cycle Swim

Sat

Bricks

Sun

Run

28

Training Notes Try some yoga, pilates or stretch class at home or at the gym Choose a 2 mile run (1 mile point from your house and back) and time yourself on a hard run. Aim to improve on last week's time. Front crawl for 1000m (continuous, rest for 30 secs at 500m) + STRETCH Cycle 20k + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 12 regular lengths + STRETCH Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike Easy run for 45 mins + STRETCH

Week 10 Mon Tues

Training REST Time Trial

Wed Thurs Fri

Swim Cycle Swim

Sat

Bricks

Sun

Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Choose a 2 mile run (1 mile point from your house and back) and time yourself on a hard run. Aim to improve on last week's time. Front crawl for 1100m (continuous) + STRETCH Cycle 25k + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 14 regular lengths + STRETCH Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (3 bricks in total) Easy run for 50 mins + STRETCH

Week 11 - Easy Week Mon Tues

Training REST Fartlek

Wed Thurs Fri

Swim Cycle Open -water swim

Sat

Bricks

Sun

Run

29

Training Notes Try some yoga, pilates or stretch class at home or at the gym Choose a 2 mile run, warm up for 5 mins and then pick a random landmark (e.g. lampost, tree) and sprint to one lampost, recover to the next, and repeat for 10 mins. Warm down jog for 5 mins. Front crawl for 800m (continuous) + STRETCH Cycle 20k + STRETCH Visit a supervised outdoor lido and get used to the water, swimming in your wetsuit, removing your wetsuit when leaving the water. Rest when required throughout the swim. Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (2 bricks in total) Easy run for 40 mins + STRETCH

Week 12 Mon Tues Wed

Training REST Time Trial

Thurs Fri

Open-water swim Cycle Swim

Sat

Bricks

Sun

Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Choose a 2 mile run (1 mile point from your house and back) and time yourself on a hard run. Aim to improve on last week's time. Front crawl for 1300m (continuous, rest for 30 secs half way) + STRETCH Cycle 30k + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 15 regular lengths + STRETCH Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (3 bricks in total) Easy run for 55 mins + STRETCH

Week 13 Mon Tues Wed

Training REST Time Trial

Thurs Fri

Open-water swim Cycle Swim

Sat

Bricks

Sun

Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Choose a 2 mile run (1 mile point from your house and back) and time yourself on a hard run. Aim to improve on last week's time. Front crawl for 1400m (continuous) + STRETCH Cycle 35k + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 15 regular lengths + STRETCH Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (4 bricks in total) Easy run for 60 mins + STRETCH

Week 14 Mon Tues Wed

Training REST Time Trial

Thurs Fri

Open-water swim Cycle Swim

Sat

Bricks

Sun 30

Run

Training Notes Try some yoga, pilates or stretch class at home or at the gym Choose a 2 mile run (1 mile point from your house and back) and time yourself on a hard run. Aim to improve on last week's time. Front crawl for 1600m (continuous) + STRETCH Cycle 40k + STRETCH Swim Drills (4 lengths of each 4 swim drills within the Training Guide) and 20 regular lengths + STRETCH Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (4 bricks in total) Easy run for 60 mins + STRETCH

Week 15 - Taper Mon Tues

Wed

Training REST Fartlek

Sat

Indoor or open-water Cycle Open-water swim Bricks

Sun

Run

Thurs Fri

Training Notes Try some yoga, pilates or stretch class at home or at the gym Run for 3 miles, warm up for 5 mins and then pick random landmarks (e.g. lampost, tree) and sprint to one lampost, recover to the next and repeat for 15 mins. Warm down jog for remaining distance Front crawl for 1200m (continuous) + STRETCH Cycle at a slow pace for 20 mins (and stretch) + STRETCH Front crawl for 1200m (continuous) + STRETCH Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (3 bricks in total) Easy run for 45 mins + STRETCH

Week 16 - Taper Mon Tues Wed

Training STRETCH Run

Thurs

Open-water swim Cycle

Fri Sat Sun

REST REST RACE DAY

31

Training Notes Try some yoga, pilates or stretch class at home or at the gym Go for an easy 15 minute run to keep your legs ticking over + STRETCH Gentle 20 minute swim Go for an easy 15 min cycle on an easy gear and check your bike is road worthy for the race. STRETCH Extended stretch session. Focus on your hydration and sleep Avoid being on your feet for long periods of time e.g. shopping! Enjoy!

Intermediate Training Programme S&C = Strength & Conditioning

Week 1 - Getting Started Mon Tues Wed Thurs Fri Sat Sun

Training REST Easy run Swim Cycle S&C Cycle Run

Training Notes Try yoga or pilates on your rest day Run for 20 minutes Easy swim for 20 minutes Easy cycle for 30 minutes Upper body session including core Easy 5k ride Run for 20 minutes

Week 2 - Getting Started Mon Tues Wed Thurs Fri Sat Sun

Training REST Easy run Swim Cycle S&C Cycle Run

Training Notes Try yoga or pilates on your rest day Run for 20 minutes Easy swim for 20 minutes Easy cycle for 30 minutes Upper body session including core Easy 5k ride Run for 20 minutes

Week 3 Mon Tues

Training REST Fartlek

Wed

Swim

Thurs Fri Sat Sun

Cycle S&C Cycle Run

32

Training Notes Try yoga or pilates on your rest day Choose a 2-3 mile run, warm up for 5 mins and then pick a random landmark (e.g. lampost, tree) and sprint to one lampost, recover to the next, and repeat for 15 mins. Warm down jog for remaining time Drills x 4 (outlined in training guide), 4 lengths each plus 400m front crawl Cycle for 30 minutes achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Endurance ride for 45 minutes achieving cadence of 90-95rpm Long run for 5k

Week 4 Mon Tues

Training REST Fartlek

Wed

Swim

Thurs Fri Sat Sun

Cycle S&C Cycle Run

Training Notes Stretch and core session Choose a 3 mile run, warm up for 5 mins and then pick a random landmark (e.g. lampost, tree) and sprint to one lampost, recover to the next, and repeat for 15 mins. Warm down jog for remaining time Drills x 4 (outlined in training guide), 4 lengths each plus 500m front crawl Cycle for 30 minutes achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Endurance ride for 20k achieving cadence of 90-95rpm Long run for 6k

Week 5 - Easy Week Mon Tues

Training REST Fartlek

Wed

Swim

Thurs Fri Sat Sun

Cycle S&C Cycle Run

33

Training Notes Stretch and core session Choose a 3 mile run, warm up for 5 mins and then pick a random landmark (e.g. lampost, tree) and sprint to one lampost, recover to the next, and repeat for 15 mins. Warm down jog for remaining time Drills x 4 (outlined in training guide), 4 lengths each plus 500m front crawl Cycle for 30 minutes achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Endurance ride for 20k achieving cadence of 90-95rpm Long run for 6k

Week 6 Mon

Training Hills

Tues Wed

REST Swim

Thurs Fri Sat Sun

Cycle S&C Cycle Run

Training Notes Warm up with a jog and dynamic stretches and perform 4 x hills sprints (see Training Guide) Try yoga or pilates on your rest day Drills x 4 (outlined in training guide), 4 lengths each plus 600m front crawl Easy ride for 30 minutes achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Endurance ride for 25k achieving cadence of 90-95rpm Long run for 7k

Week 7 Mon

Training Hills

Tues Wed

REST Swim

Thurs Fri Sat Sun

Cycle S&C Cycle Cycle

Training Notes Warm up with a jog and dynamic stretches and perform 5 x hills sprints (see Training Guide) Try yoga or pilates on your rest day Drills x 4 (outlined in training guide), 4 lengths each plus 700m front crawl Easy ride for 30 minutes achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Endurance ride for 25k achieving cadence of 90-95rpm Long run for 7.5k

Week 8 Mon

Training Hills

Tues

REST

Wed

Swim

Thurs Fri Sat Sun

Cycle S&C Cycle Cycle

34

Training Notes Warm up with a jog and dynamic stretches and perform 5 x hills sprints (see Training Guide) Take a leisurely walk as an 'active rest day' and take time to stretch afterwards Drills x 4 (outlined in training guide), 4 lengths each plus 750m front crawl Easy ride for 30 minutes achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Endurance ride for 30k achieving cadence of 90-95rpm Long run for 8k

Week 9 Mon

Training Hills

Tues Wed

REST Swim

Thurs Fri Sat Sun

Cycle S&C Cycle Run

Training Notes Warm up with a jog and dynamic stretches and perform 6 x hills sprints (see Training Guide) Try yoga or pilates on your rest day Drills x 4 (outlined in training guide), 4 lengths each plus 800m front crawl Easy ride for 35 minutes achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Endurance ride for 35k achieving cadence of 90-95rpm Long run for 9k

Week 10 Mon

Training Hills

Tues Wed

REST Swim

Thurs Fri Sat Sun

Cycle S&C Cycle Run

Training Notes Warm up with a jog and dynamic stretches and perform 6 x hills sprints (see Training Guide) Take time to stretch or treat yourself to a relaxing massage Drills x 4 (outlined in training guide), 4 lengths each plus 1000m front crawl Easy ride for 35 minutes achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Endurance ride for 40k achieving cadence of 90-95rpm Long run for 10k (why not compete in a local 10k organised race)

Week 11 - Easy Week Mon Tues Wed

Training REST Time Trial

Thurs Fri Sat

Open-water swim Cycle S&C Bricks

Sun

Run

35

Training Notes Try yoga or pilates on your rest day Choose a 10k and time yourself on a hard run. Make a note of your time. Swim 1000m open-water practicing wet suit removeal (rest when required) Cycle 40k achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (2 bricks in total) Easy 5k run

Week 12 Mon Tues Wed

Training REST Time Trial

Thurs Fri Sat

Open-water swim Cycle S&C Bricks

Sun

B' RACE

Training Notes Try yoga or pilates on your rest day Perform last week's time trial route. Try to beat last week's time trial. Make a note of your time. Swim 1400m (continuous) open-water practicing wet suit removeal Cycle 40k achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (3 bricks in total) Complete a sprint triathlon to practice your pace and technique (esp in transition)

Week 13 Mon Tues Wed

Training REST Time Trial

Thurs Fri Sat

Open-water swim Cycle S&C Bricks

Sun

Run

Training Notes Try yoga or pilates on your rest day Perform last week's time trial route. Try to beat last week's time trial. Make a note of your time. Swim 1600m open-water practicing wet suit removal Cycle 40k achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (4 bricks in total) Run 10k

Week 14 Mon Tues Wed

Training REST Time Trial

Thurs Fri Sat

Open-water swim Cycle S&C Bricks

Sun

Run

36

Training Notes Try yoga or pilates on your rest day Perform last week's time trial route. Try to beat last week's time trial. Make a note of your time. Swim 1600m open-water practicing wet suit removeal Cycle 40k achieving cadence of 90-95rpm Strength & Conditioning sesson (including core) Cycle for 10k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (5 bricks in total) Run 10k

Week 15 - Taper

Thurs Fri Sat

Training Rest Gentle run Indoors or open-water Cycle Stretch Bricks

Sun

Run

Mon Tues Wed

Training Notes Try yoga or pilates on your rest day Gentle 20-25 minute run Swim 1200m front crawl Cycle 30k achieving cadence of 90-95rpm Extended stretch session Cycle for 5k (warm up), then run 5 mins / 5 mins back, cycle 2k and then repeat run/bike (3 bricks in total) Run 5-7k

Week 16 - Taper Mon Tues Wed

Training Rest Gentle run

Thurs

Open-water swim Gentle cycle

Fri Sat Sun

Stretching REST RACE DAY

37

Training Notes Try yoga or pilates on your rest day Go for an easy 20 minute run to keep your legs ticking over + STRETCH Gentle 25 minute swim Go for an easy 20 min cycle on an easy gear and check your bike is road worthy for the race. STRETCH Extended stretch session. Focus on your hydration and sleep. Avoid being on your feet for long periods of time e.g. shopping! Enjoy!

DISCLAIMER Neither Guide Dogs nor its associated companies can accept any responsibility for death or injuries caused by any information contained within. All information is provided in good faith. You should consult your doctor before embarking on any programme of physical activity. By using this information you agree to indemnify, defend, and hold us harmless from and against any claims, actions, demands or other proceedings brought against us by a third party, to the extent that such claim, suit, action or other proceeding brought against us is based on or arises in connection with your use of the training guide, any breach by you of these terms and conditions or a claim that your use of the pack infringes any intellectual property rights of any third party or is libellous or defamatory, or otherwise results in injury or damage to any third party.

Guide Dogs is a working name of Guide Dogs for the Blind Association. Registered office: Hillfields, Burghfield Common, Reading, RG7 3YG. A company limited by guarantee registered in England and Wales (291646) and a charity registered in England and Wales (209617) and Scotland (SC038979). 7200 01/14