Sprint Triathlon Beginner Training Plan 14 weeks

Intro

Grand Rapids Triathlon Sprint Distances are as follows: Swim – 750 meters (820 yards or approx ½ mile) Bike – 20K (12.4 miles) Run – 5K (3.1 miles)

Plan designed for beginner triathlete with basic swimming, cycling & running skills Individuals starting this plan should currently be active 30 minutes per day 5 times per week or average 2.5 hours of activity per week minimum Training plan created by Mark Olson and Roxane Kruse of AthleticMentors

Personalized training plans and one-on-one coaching available Contact Athletic Mentors online at www.athleticmentors.com Contact Athletic Mentors via phone at 269-664-6912

Free Clinics, Part I

Triathlon 101 – Jan 21, 9:00am– 10:15am For athletes new to the sport or considering getting into triathlon Equipment, training and racing tips, nutrition, transitions and USAT rules Swim – Technique & Training – Jan 21, 10:30am – 11:30am Open to all levels, but geared toward athletes looking to step beyond beginner Swim stroke technique discussions and training recommendations Bike – Technique & Training – Feb 11, 9:00am – 10:15am Open to all levels, but geared toward athletes looking to step beyond beginner Cycling technique and bike fit discussions and training recommendations Run – Technique & Training – Feb 11, 10:30am – 11:30am Open to all levels, but geared toward athletes looking to step beyond beginner Running technique discussions and training recommendations, including bricks

Free Clinics, Part II

Triathlon 101 – Mar 10, 9:00am– 10:15am For athletes new to the sport or considering getting into triathlon Equipment, training and racing tips, nutrition, transitions and USAT rules Women’s Panel Discussion – Apr 21, 9:00am – 10:15am For all ladies, beginner to intermediate Open question and answer format with experienced athletes and coaches Race Day Clinic – Jun 2, 9:00am – 10:15am For all participants of the 2012 Grand Rapids Triathlon What to expect on race day, course details, logistics, spectator info & more All free clinics will be held at the David D Hunting YMCA in downtown Grand Rapids A registration link will soon be available online at www.grandrapidstriathlon.com

Clinics with a Fee

In addition to the free clinics, AthleticMentors will also be offering in-depth, hands-on clinics, in a small group setting, for a fee. Dates and details will be posted, as they become available, to www.athleticmentors.com and www.grandrapidstriathlon.com. A comprehensive 2–day Swim Stroke Analysis Clinic is slated for Jan 8 & Jan 15 Our swim specialist, with 40 years of coaching experience, will help take your stroke to the next level and provide the tools to improve technique and training Clinic includes video analysis of participants’ swim stroke, optimal stroke count testing and structured workouts and drills for each individual based on ability For more information on the Swim Stroke Analysis Clinic or other fee-based clinics, please contact [email protected].

Terminology

RPE – rate of perceived exertion; scale of 1–10 with 10 being max effort See descriptions of scale on next slide Brick –combination workout that moves from one discipline directly into the next simulates race situation Tempo – continuous effort in zone 3 Speedwork –repeats of short intervals in zone 4 Example: 0.25–0.5 mile for run, 1–2 minutes for bike, 25–50 yards for swim Long Interval - repeats of long intervals in zone 3 Example: mile for run, 5+ minutes for bike, 100+ yards for swim

RPE Scale

Perceived Effort 10 9 7-8 4-6 2-3

1

Description Max Effort Feels almost impossible to Completely out of Unable to talk Activity keep going breath Very Hard Very difficult to maintain Can barely Can barely speak a Effort exercise intensity breathe single word Vigorous On the verge of becoming Short of breath Can speak a sentence Activity uncomfortable Moderate Feels like you can exercise for Can hold short Breathing heavily Activity hours conversation Feels like you can maintain Can carry a Light Activity Easy to breath for hours conversation Very Light Anything other than sleeping Activity

Training Zones

% of max HR Zone RPE

Name

50-70%

1

70-80%

2

80-90%

3

2-3 active recovery aerobic / 4-5 endurance tempo / 6-7 threshold

90-95%

4

8-9

interval work

95-100%

5

10

sprint/power

Description long slow can exercise comfortably for an extended period of time fast work that can be held for some number of minutes short bouts of 1 - 5 minutes at high pace all out effort; held for less than a couple of minutes

Training Phases I - II

BASE PHASE Spend most of training time in zone 2 Include a few 20-30 second hard efforts to 1 workout per discipline per week Add a 3rd day of strength training if time permits BUILD PHASE Spend majority of time in zone 2 Add a tempo session or long interval session to 1 workout per discipline per week Substitute a hill workout for 1 strength training day if desired

Training Phases III - IV

PEAK PHASE Spend less than half of training time in zone 2 Maintain tempo session or long interval session for each discipline per week Change second workout per week for each discipline to speedwork Substitute a hill workout for 1 strength training day if desired TAPER PHASE

Increase intensity of workouts Cut training volume in half Allow for full recovery between intervals

WEEKS 1 - 3

Week 1 - BASE Mon Tue Wed Thu

Week 2 - BASE Mon

OFF Run

0:15

Strength Train

0:30

Swim

0:20

Bike

0:20

Strength Train

0:30

Fri

OFF

Sat

Run

Sun

Tue Wed Thu

Week 3 - BASE (recovery) Mon OFF

OFF Run

0:20

Strength Train

0:30

Swim

0:20

Bike

0:25

Strength Train

0:30

Fri

OFF

0:15

Sat

Run

Bike

0:20

Sun

Weekly Total

2:30

Tue Wed

Run

0:20

Swim

0:20

Strength Train

0:30

Thu Fri

OFF

0:20

Sat

Swim

0:20

Swim

0:20

Sun

Bike

0:30

Weekly Total

2:45

Weekly Total

2:00

WEEKS 4 - 6

Week 4 - BASE Mon Tue Wed Thu

Week 5 - BASE Mon

OFF Run

0:25

Strength Train

0:30

Swim

0:20

Bike

0:30

Strength Train

0:30

Fri

OFF

Sat

Run

Sun

Tue Wed Thu

Week 6 - BASE (recovery) Mon OFF

OFF Run

0:30

Strength Train

0:30

Swim

0:25

Bike

0:40

Strength Train

0:30

Fri

OFF

0:20

Sat

Run

Bike

0:30

Sun

Weekly Total

3:05

Tue Wed Thu

Run

0:25

Strength Train

0:30

Swim

0:20

Bike

0:30

Fri

OFF

0:25

Sat

Run

0:30

Bike

0:35

Sun

Swim

0:20

Weekly Total

3:35

Weekly Total

2:35

WEEKS 7 - 9

Week 7 - BUILD Mon Tue Wed Thu Fri Sat Sun

Week 8 - BUILD Mon

OFF Run

0:35

Strength Train

0:30

Swim

0:25

Bike

0:55

Strength Train

0:30

Tue Wed Thu Fri

OFF Run

0:30

Bike Weekly Total

0:40 4:05

Sat Sun

Week 9 - BUILD Mon

OFF Run

0:40

Strength Train

0:30

Swim

0:30

Bike

1:00

Strength Train

0:30

Tue Wed

Run

0:40

Swim Weekly Total

0:30 4:20

Run

0:30

Strength Train

0:30

Swim

0:25

Strength Train

0:30

Thu Fri

OFF

OFF

Sat Sun

OFF Swim/Bike Brick (0:15/1:10) 1:25 Bike/Run Brick (1:00/0:30) 1:30 Weekly Total

4:50

WEEKS 10 - 12

Week 10 - BUILD (recovery) Mon OFF Tue Wed Thu Fri Sat Sun

Run

0:25

Strength Train

0:30

Swim

0:25

Bike

0:40

Week 11 - PEAK Mon Tue Wed Thu Fri

OFF Swim

0:25

Bike

1:00

Weekly Total

3:25

Sat Sun

Week 12 - PEAK Mon

OFF Swim

0:30

Strength Train

0:30

Run

0:30

Swim

0:30

Strength Train

0:30

Tue Wed Thu Fri

OFF Bike/Run Brick (1:05/0:20) Bike/Run Brick (1:00/0:25)

1:25

Weekly Total

5:20

1:25

Sat Sun

OFF Run

0:30

Strength Train

0:30

Swim

0:30

Bike

0:40

Strength Train

0:30

OFF Swim/Bike Brick (0:20/1:00) 1:20 Bike/Run Brick (0:55/0:25) 1:20 Weekly Total

5:20

WEEKS 13 - 14

Mon Tue Wed Thu Fri Sat Sun

Week 13 - TAPER OFF Swim/Bike Brick (0:20/0:30) OFF Run Bike OFF Bike/Run Brick (0:30/0:25) Weekly Total

Mon 0:50

Tue Wed

0:25 0:30

0:55 2:40

Thu Fri Sat Sun

Week 14 - TAPER OFF Bike/Run Brick (0:30/0:10) OFF Swim/Bike Brick (0:10/0:20) OFF Bike GRAND RAPIDS TRI RACE DAY Weekly Total

0:40

0:30

0:20

1:30