TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Sprint Athlete level: Intermediate level with at least two years of sprint or Olympic distance racing experience Hours per week: five to six This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. The plan is written so that each session is easy to understand and can be uploaded to your device via the Garmin Training Centre software so your device acts as your coach for each session, guiding you through every step. The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your lifestyle when you need to, but try to avoid cramming too many Hard sessions back to back. If you don’t have enough time to complete a full session, just go out and do what you can. A 10-minute run is better than no run at all and it reminds the body what you are training for. This plan assumes the athlete is starting from a good aerobic base of fitness and has at least two years of experience competing in sprint and/or Olympic distance triathlons. If you come from a single sports background, consider replacing one session in that sport with your weakest discipline once every 2–3 weeks. Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot over 12 weeks. Good luck and enjoy the journey.

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Technical Terms: Back: Backstroke swimming technique. Breathing Pattern: The number of strokes you take between breaths. It’s a good idea to have a regular breathing pattern as this will help you to find a rhythm and focus, especially in open water. Build: A repetition or session which increases in intensity and/or pace as you go through it. Catch: After your hand has entered the water to begin your stroke you have the catch phase, where you need to grab as much water as possible with your palm and forearm so you can then pull your body over the water. Dead Spot: When cycling you have two dead spots during the pedal stroke – one at the dead top and one at the dead bottom. Pedalling efficiently means you minimise the time spent in each dead spot. Fartlek: A session where you mix your speed/intensity but never actually stop. Literally: to play with speed. Free: Freestyle. Also known as Front Crawl swimming style. OWS: Open Water Swimming, or swimming outdoors in a lake, river, the sea etc. Many races in the UK are open water but there are also a lot of pool-based triathlons, especially early and late season. If you’re doing an open water race make sure you practise a few times before your event. Recovery: Time within a session where you are static or moving very slowly to allow the body to recover before the next bout of exercise. Reps: Repetition: repeated time or distance exercises within a training session. RPM: Revolutions Per Minute. The number of full revolutions one leg makes in a minute of cycling or the number of contacts with the ground one foot makes in a minute of running. Also described as Cadence. Tech: Technique session: a session where you are focusing on improvements to technique over speed or intensity. Turbo: A piece of bike training equipment that locks your bike into a stationary position and applies resistance so you can cycle indoors. Usually a triangular frame. TT: Time Trial: an effort against the clock where you are aiming to go as far or as fast as possible against a set time or distance target.

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Intensity Guideline Easy or Zone 1: Basic aerobic endurance training, 50-60% of your maximum heart rate. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Steady or Zone 2: Using the mid to upper levels of the aerobic system at 60-70% of your maximum heart rate. You should still be able to talk to someone while training at this intensity, and it is at or just below race pace for many athletes. Tempo or Zone 3: This intensity is used mainly in repetitions and progressive sessions and is 70-80% of your maximum heart rate. This intensity corresponds to race pace/intensity for a well-trained athlete. Conversation in this zone is difficult and generally brief. Hard or Zone 4: This zone is 80-90% of your maximum heart rate. Training in this zone increases your ability to process oxygen and lactic acid and pushes your maximal aerobic capacities higher, but this can only be sustained if you have a good base in the lower intensities. Max or Zone 5: Close to maximum pace and can only be maintained for short periods of time (1–8 minutes). This intensity corresponds to 90-100% of your maximum heart rate and is used sparingly in training compared to the other zones but it can have big benefits to production of power/force and maximum oxygen uptake.

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Phase One - Establishing Base Fitness -

This phase is to establish your Base level endurance. This is a key stage that allows you to

support the latter, higher intensity phases. This plan assumes that you already have a good level of Base endurance so this phase is relatively short. Week Monday

One Easy Run 30: Set 1: 30min Z1 Do 5-10 min of light mobility work before commencing your run. Aim to hold a consistent HR and pace so don’t go out too hard. You should finish feeling good. 5min stretching to finish.

Tuesday

Wednesday

Thursday

Steady swim 1.8: Easy Bike 60: Tech Swim 1.2: Set 1: 300m Z1 swim Set 1: 5min Z1 @ 90 Set 1: 300m Z1 swim with a little bit of RPM mix of free and back. backstroke. Set 2: 5min Z1 @ 80 Set 2: 5x(25m kick, Set 2: 2x50m kick Z1 + RPM. 50m drill, 75m swim) 10sec. Set 3: 45min Z1 All Z1+20sec. Set 3: 6x200m swim or Spinning at 90-95 RPM. Set 3: 150m Pull or pull Z2 + 20sec. Set 4: 5min Very Easy Swim Z1. Set 4: 200m Z1 swim. Can do this on road or Try doing ‘catch up’ as Don’t worry about turbo. Focus on smooth your drill and alternate speed, work on pedalling your kicking with and technique and count without a board your strokes on every 3rd 50m of your 200’s. Write them down to compare to future sessions.

Two Steady swim 1.8: Long Run 50: Moveable Day off: Set 1: 300m Z1 swim Set 1: 50min running in Ideally take the day off with a little bit of Z1. Keep intensity even here but you can move backstroke. throughout the session. this day off to another Set 2: 2x50m kick Z1 + This will help to build day in the week if it fits 10sec. your base endurance your schedule better. Set 3: 6x200m swim or which will support your pull Z2 + 20sec. higher intensity work Set 4: 200m Z1 swim.. later on. Keep RPM high Count your strokes on throughout and stand every 3rd 50m of your tall with good 200’s and aim to swim technique. 5-10min of the same speed as last light stretching to week taking 1-2 less finish. strokes

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Friday

Option Session: Work on your weakest discipline: Easy Run 30 or Easy Bike 60 or Steady Swim 1.8. Work on Technique. Don’t worry about speed, just get some extra miles in on your weakest sport.

Test Swim 1.3: Build Run 36: Set 1: 300m Z1 swim Set 1: 15min Z1 with a little bit of Set 2: 10min Z2 backstroke. Set 3: 6min Z3, Set 2: 4x50m + 15sec Set 4: 5min Z1 building each 50m Z1- Before the run do 10Z2-Z3-Z4. 15min of core strength Set 3: 50m Z1 Recovery. exercises. Build your Set 4: 400m TT aiming pace throughout the for the best time you session and maintain can do. Don’t go out your form. Finish with too hard. Take your 10min of stretching time and HR at the end of the swim. Set 5: 4x25m kick Z2 + 10sec, 150m Z1 swim.

Saturday

Sunday

Bike to Run brick: Moveable Day off: Easy Bike 60: Take the day off to Set 1: 5min Z1 @ 90 recover from your RPM week. Ideally on this Set 2: 5min Z1 @ 80 day but it can be moved RPM. if it works better to fit Set 3: 45min Z1 into your week. Do Set 4: 5min Very Easy some light stretching or Straight off the bike get a massage if you and into: can. Easy Run 20: Set 1: 20min Z1. Keep RPM up when running off bike. Aim for around 93-95 RPM. Remember to Hydrate during the session. Long Bike 120: Steady Bike 50: Repeat the following Set 1: 5min Z1 95 RPM 2x: Repeat the following Set 1: 45min Z1 3x: Set 2: 15min Z2 Set 2: 3min Z1 single Ride on undulating leg @ 90 RPM swapping terrain. Don’t worry too legs every 30sec much if your HR goes Set 3: 8min Z2 @ 75 into Z2 or even Z3 for RPM short periods during Set 4: 2min Z1 @ 85 the 45min Z1 over hills. RPM Stay in seat over any Finish with: hills and pedal Set 5: 5min L1 Easy smoothly. spinning. Easy Run 10: Do this session on the Set1: 10min Z1 Run off Turbo or a set of the bike. Aim for 30-50 rollers. grams of carb per hour.

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Phase Two – Progressing Specific Endurance where youTwo are working at or above race intensity. Endurance Phase – Progressing Specific Week Monday where you are working at orTuesday above race intensity. Wednesday

This phase builds on your Base phase and introduces more race - specific sessions This phase builds on your Base phase and introduces more race - specific sessions Thursday

Week Tuesday Wednesday Thursday Three Monday Tempo Swim 1.6: Tech Run 30: Test Bike 60: Tech Swim 1.2: Set 1: 200m Z1 swim Set 1: 10min Z1 Set 1: 5min Z1 @ 85 Set 1:Swim 300m1.2: Z1 swim Three Tempo Swim 1.6: Tech Run 30: Test Bike 60: Tech Free1:and Back Repeat the following RPM1: 5min Z1 @ 85 mix1: of300m free and back. Set 200m Z1 swim Set 1: 10min Z1 Set Set Z1 swim Set 2: 2x50m Z1 Drill + 6x: Set 2: 5min Z2 @ 90 Set 2: 5x(25m kick, Free and Back Repeat the following RPM mix of free and back. 10sec Set 2: 1min Z3 RPM2: 5min Z2 @ 90 50m2:drill, 75mkick, swim) Set 2: 2x50m Z1 Drill + 6x: Set Set 5x(25m Set 3: 4x50m + 15sec Set 3: 1min Z1 Set 3: 5min Z3 @ 95 All Z1+20sec. 10sec Set 2: 1min Z3 RPM 50m drill, 75m swim) building each + 50m Z1- Set Set 3: 4: 1min 8min Z1 Z1 RPM3: 5min Z3 @ 95 Set Z1+20sec. 3: 150m Pull or Set 3: 4x50m 15sec Set All Z2-Z3-Z4. Work on your Set 4: 5min Z1 Swim building each 50m Z1- Set 4: 8min Z1 RPM Set 3: Z1. 150m Pull or Set 4: 3x300m Z3 swim technique during the Set 4: 5: 5min 16kmZ1 TT best Work Z1. on your recovery Z2-Z3-Z4. Work on your Set Swim + 30sec pace variation. Maintain effort. Record catch at front of Set 4: 3x300m Z3 swim technique during the Set 5: 16km TTTime bestand and Work on your recovery Set 5: 200m Z1 swim a high RPM, stand tall HR stroke. + 30sec pace variation. Maintain effort. Record Time and and catch at front of Free5:and Back and pick your knees Set 5: 10min Z1 Set 200m Z1 swim a high RPM, stand tallup HR stroke. Aim for your target whether you are Try 5: to 10min use theZ1 same Free and Back and pick your knees up Set race ontarget the running fast location forthe subsequent Aim speed for your whether you or areslow. Try to use same 300’s. tests Road or Turbo race speed on the running fast or slow. location for subsequent Four

Four

300’s.

Easy Swim 1: Hard Bike 70: Set 1:Swim 200m1:Z1 Free Set 1: Bike 5min70: Z1 @ 85 Easy Hard and Back Mix RPM Set 1: 200m Z1 Free Set 1: 5min Z1 @ 85 Set 2: 3x200m Set 2: 5min Z2 @ 90 and Back Mix Z1 Pull RPM + 20sec working on an RPM2: 5min Z2 @ 90 Set 2: 3x200m Z1 Pull Set early catch Set 3: 5min Z3 @ 95 + 20sec working on an RPM Set 3: 200m Z1 mix of RPM3: 5min Z3 @ 95 early catch Set free3: and KickZ1 mix of RPM Set 4: 5min Z1 Set 200m Use this session to Repeat the following free and Kick Set 4: 5min Z1 loosen the legs from 5x: Use this session to Repeat the following the pastthe couple of days. 5x: Set 5: 4min L4 @ 95 loosen legs from Relax in the water RPM5: 4min L4 @ 95 the past couple of and days. Set work on yourwater technique Set 6: 4min L1 @ 85 Relax in the and RPM RPM6: 4min L1 @ 85 work on your technique Set Finish with: RPM Set 7: 10min Finish with: Z1 @ 90RPM Set 7: 10min Z1 @ 90RPM

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tests - Road or Turbo

Option Session: Work onSession: your weakest Option discipline: Work on your weakest Easy Run 30 or Easy discipline: Bike 60 Steady Easy Runor30 or Easy Swim60 1.8. Bike or Steady Work 1.8. on Technique. Swim Don’t about Work worry on Technique. speed, just get some Don’t worry about extra miles in on your speed, just get some weakest sport. extra miles in on your weakest sport.

Friday

Saturday

Friday Saturday Moveable Day off: Build Run 40: Take the day off to Set 1: Run 15min Moveable Day off: Build 40:Z1 recover. Set 1: 2: 15min 12min Z1 Z2 Take the Ideally day offon to this Set day but it can be Set 3: 8min Z3, recover. Ideally on this Set 2: 12min Z2 moved works Set 3: 4: 8min 5min Z3, Z1 day butifititcan be better Set to fit into your week. Aiming to maintain the moved if it works better Set 4: 5min Z1 Dofit some same pace as the build to into light your week. Aiming to maintain the stretching or get a run the week Do some light same pace as before the build massage ifor you but the for slightly longer. stretching getcan. a run week before Finish 10min of massage if you can. but forwith slightly longer. stretching Finish with 10min of stretching

Test Run 40: Steady Swim 1.6: Bike to Run Brick Set 1:Run 5min Z1 Set 1: 3x100m Z1 + Tempo Bike Brick 50: Test 40: Steady Swim 1.6: Bike to Run Set 2: 3min Z2 10sec. Mix of kick, pull Set 1: 5min Z1 @ 85 Set 1: 5min Z1 Set 1: 3x100m Z1 + Tempo Bike 50: Set 2: 3: 3min 2min Z2 Z3 and swim RPM1: 5min Z1 @ 85 Set 10sec. Mix of kick, pull Set Set 3: 4: 2min 5min Z3 Z1 Set 2: 10x100m Z2 + RPM Set 2: 5min Z2 @ 90 Set and swim Set 4: 5: 5min 3km TT 10sec. Do the first RPM2: 5min Z2 @ 90 Set Z1 Best Set 2: 10x100m Z2 5+ Set effort. Record Time and pull and the last 5 swim Set 3: 5min Z3 @ 95 Set 5: 3km TT Best 10sec. Do the first 5 RPM HR Set 3: 300m Z1 mix RPM3: 5min Z3 @ 95 effort. Record Time and pull and the last 5 swim Set Set 5: 10min Z1 free and back Set 4: 5min Z1 HR Set 3: 300m Z1 mix RPM Run5:on a flatZ1 Work onback your stroke Set 4: 5: 5min 20minZ1 Z3 @ 95 Set 10min free and Set surface.Try to use the during the pull and RPM Run on a flat Work on your stroke Set 5: 20min Z3 @ 95 same location for the during then maintain Set 6: 10min Z1 surface.Try to use the pullform and RPM subsequent tests. whenmaintain you introduce Run6:off bike Z1 same location for Don’t then form Set 10min go out too hard, aim to your kick. Tempo Run subsequent tests. Don’t when you introduce Run off bike20: build theaim effort Set 1: 10min Z3 go outthrough too hard, to your kick. Tempo Run 20: Set 2 10min Z1 build through the effort Set 1: 10min Z3 Work on form Set 2 10min Z1during your run. Work on form during

Sunday

Sunday Long Bike 120: Repeat the 120: following Long Bike 2x: Repeat the following Set 1: 45min Z1 2x: Set 1: 2: 45min 15min Z1 Z2 Set Long Easy to Steady Set 2: 15min Z2 ride flat to to Steady LongonEasy undulating ride on flat terrain. to Focus on keeping undulating terrain. cadence Focus onaround keeping90-95 and being efficient. cadence around 90-95 Remember to eat and and being efficient. drink during Remember tothe eatride and and ride withthe a group drink during ride of friends if you can. and ride with a group of friends if you can.

Moveable Day off: Ideally takeDay the off: day off Moveable here but you can move Ideally take the day off this day another here but off youtocan move day in the if it fits this day offweek to another yourinschedule day the weekbetter if it fits but try not to do back your schedule better to back hard but try not tosessions do back if you can hard avoidsessions it. Work if to back on your nutrition, you can avoid it. Work especially your recovery on your nutrition, after a hard or long especially your recovery session where after a hard or you longneed to take in bothyou carbs session where need and protein within to take in both carbs 30min of finishing. and protein within 30min of finishing.

your run.

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Five

Tempo Swim 1.6: Easy Run 30: Set 1: 200m Z1 swim After 5-10 min of light Free and Back mobility work run in Z1 Set 2: 2x50m Z1 Drill + Heart Rate for 30 min. 10sec Aim to hold a Set 3: 4x50m + 15sec consistent HR and pace building each 50m Z1- so don’t go out too Z2-Z3-Z4. hard. You should finish Set 4: 3x300m Z3 swim feeling good. 5min + 30sec stretching to finish. Set 5: 200m Z1 swim Free and Back Aim for your target race speed on the 300’s.

Steady Swim 1.8: Day off: Hard Run 50: Set 1: 3x100m Z1 + How comfortable are Set 1: 5min Z1 10sec. Mix of kick, pull you on the bike? Many Set 2: 5min Z2 and swim people spend Set 3: 5min Z3 Set 2: 4x300m Z2 + thousands on buying a Set 4: 2min Recovery 30sec. Do the first 2 bike but then never get Repeat the following pull and the last 2 swim it fitted properly. For 3x: Set 3: 300m Z1 mix £100-£200 it’s a Set 5: 6min Z4 free and back worthwhile investment. Set 6: 2min Recovery Aim to hold the same Not only will it help you Then finish with: speeds relative to the to be more comfortable Set 7: 9min Z1 Steady Swim 1.6 and efficient on the Aim to be as fast on session last week where bike, it will also help your third rep as your you were doing 100 your running because first. Keep cadence reps. you won’t get off the high even when tiring bike as fatigued and remember your recovery nutrition.

Hilly Bike 120: Steady OW 30: Repeat the following Swim Open water to 3x: start getting used to Set 1: 30min Z1 @ 90 that environment again. RPM Set 1: 5min Z1 Set 2: 10min Z2 @ 75 Repeat the following RPM 2x: Long Ride over hilly Set 2: 8min Z2 terrain. Pedal smoothly breathing bilaterally if over hills. Remember to you can hydrate and fuel during Set 3: 2min Recovery the ride. Finish with: Set 4: 5min Z1 kicking and swimming. Nice and relaxed and enjoy.

Six

Day Off: Recovery Week. Massage or light stretching session – focus on the big muscles: Glutes, Quads, and Hamstrings.

Easy Run 30: Set 1: 30min Z1 Do 5-10 min of light mobility work before commencing your run. Keep working on your technique, even when running slowly. Don’t get sloppy. Pick up knees, stand tall and keep RPM around 9395

Bike to Run Brick Tempo Bike 60: Set 1: 5min Z1 @ 85 RPM Set 2: 5min Z2 @ 90 RPM Set 3: 5min Z3 @ 95 RPM Set 4: 5min Z1 Set 5: 30min Z3 @ 95 RPM Set 6: 10min Z1 Run off bike Tempo Run 20: Set 1: 10min Z3 Set 2 10min Z1 Work on form during your run.

Tech Swim 1.2: Set 1: 300m Z1 swim mix of free and back. Set 2: 5x(25m kick, 50m drill, 75m swim) All Z1+20sec. Set 3: 150m Pull or Swim Z1. See if you can get a swim coach to have a look at your stroke and give you some tips on your technique.

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Day Off: Option Session: Enjoy a bit of a sleep in If you are still feeling and do some light tired take another day stretching or Yoga in off here, otherwise the evening work on your weakest discipline: Easy Run 30 or Easy Bike 60 or Steady Swim 1.8. Work on Technique. Don’t worry about speed, just get some extra miles in on your weakest sport.

Long Run 50: Set 1: 50min running in Z1. Keep intensity even throughout the session. This will help to build your base endurance which will support your higher intensity work later on. Keep RPM high throughout and stand tall with good technique. 5-10min of light stretching to finish. Congratulations! You’re half way through your preparation. Aim to continue being consistent with your training.

6

TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Seven Easy Swim 1.4: Fartlek Run 40: Set 1: 200m Z1 Free Set 1: 5min Z1 and Back Mix Set 2: 4min Z2 Set 2: 5x200m Z1 Pull Set 3: 3min Z3 + 20sec working on an Set 4: 2min Recovery early catch Repeat the following Set 3: 200m Z1 mix of 4x: free and Kick Set 5: 2min Z3 Use this session to Set 6: 1min Z1 loosen the legs from Set 7: 1min Z4 the past couple of days. Set 8: 1min Z1 Relax in the water and Then finish with: work on your technique Set 7: 6min Z1 Make sure you’ve got your recovery nutrition in place before you start this one.

Easy Bike 60: Tempo Swim 1.6: Hilly Bike 120: Set 1: 5min Z1 @ 90 Set 1: 200m Z1 swim Repeat the following RPM Free and Back 3x: Set 2: 5min Z1 @ 80 Set 2: 2x50m Z1 Drill + Set 1: 30min Z1 @ 90 RPM. 10sec RPM Set 3: 45min Z1 Set 3: 4x50m + 15sec Set 2: 10min Z2 @ 75 Spinning at 90-95 RPM. building each 50m Z1- RPM Set 4: 5min Very Easy Z2-Z3-Z4. Stay in the seat over Can do this on road or Set 4: 3x300m Z3 swim the hills and practice turbo. Focus on smooth + 30sec pedalling a full circle, pedalling. This will help Set 5: 200m Z1 swim so no ‘dead spots’. to recover your legs Free and Back from yesterday’s hard Aim for your target run race speed on the 300’s.

Eight Steady swim 1.5: Steady Bike 50: Build Run 40: Set 1: 200m Z1 swim Set 1: 5min Z1 95 RPM Set 1: 15min Z1 with a little bit of Repeat the following Set 2: 12min Z2 backstroke. 3x: Set 3: 8min Z3, Set 2: 2x50m kick Z1 + Set 2: 3min Z1 single Set 4: 5min Z1 10sec. leg @ 90 RPM swapping Use the same course as Set 3: 2x500m swim legs every 30sec you did in week 3 and Z2 + 50sec. Set 3: 8min Z2 @ 75 compare. You should Set 4: 200m Z1 swim. RPM see an increase in Slightly longer reps to Set 4: 2min Z1 @ 85 distance run for the improve endurance. RPM same effort. Keep counting strokes Finish with: every 3rd 50m to check Set 5: 5min L1 Easy you are holding your spinning. form together Do this session on the Turbo or a set of rollers.

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Moveable Day off: Ideally take the day off here but you can move this day off to another day in the week if it fits your schedule better. Have you thought about what equipment you are going to use in your race? Now is a good time to start getting organised so you can practise using it in training.

Tempo Bike 70: Set 1: 5min Z1 @ 85 RPM Set 2: 5min Z2 @ 90 RPM Set 3: 5min Z3 @ 95 RPM Set 4: 5min Z1 Repeat the following 4x: Set 5: 8min L3 @ 95 RPM Set 6: 2min L1 @ 85 RPM Then finish with: Set 7: 10min Z1 @ 90RPM

Long Run 60: Moveable Day off: Set 1: 60min running in Take the day off to Z1. Slight increase in recover from your the length of your long week. Ideally on this run. Keep working on day but it can be your technique. Take a moved if it works better couple of gels with you to fit into your week. and take one at 20min Do some light and another at 40min stretching or get a to keep energy levels massage if you can. up and to help you recovery faster.

Steady OW 45: Set 1: 5min Z1 Repeat the following 3x: Set 2: 5min Z2 breathing bilaterally if you can Set 3: 2min Recovery Set 4: 3min Z3 Set 5: 2min Recovery Finish with: Set 4: 4min Z1 kicking and swimming. Use the goggles and wetsuit that you intend to race in. Practice taking your wetsuit off quickly at the end of the session (make sure you’ve got something on underneath)

Steady Run 50: Set 1: 50min running in Z2. Slight increase in intensity, getting used to pushing at a higher intensity for longer. Keep RPM high throughout and stand tall with good technique. 5-10min of light stretching to finish.

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Nine

Nine

Moveable Day off: Easy Run 30: Test Swim 1.3: Easy Bike 60 2: This week is a recovery Set 1: 30min Z1 Set 1: 300m Z1 swim Set 1:Bike 5min60 Z12:@ 90 Moveable Day off: Easy Run 30: Test Swim 1.3: Easy and week so Do 1: 5-10 minZ1 of light with little bit RPM Thistesting week is a recovery Set 30min Set 1:a 300m Z1of swim Set 1: 5min Z1 @ 90 take it easy week and enjoy mobility Set and testing so Do 5-10work min before of light backstroke. with a little bit of RPM2: 5min Z1 @ 80 some session. run. Set 2: 4x50m + 15sec RPM. take iteasier easy and enjoy commencing mobility workyour before backstroke. Set 2: 5min Z1 @ 80 If legs are sore you each + 50m Z1- Repeat some easier session. commencing your run. building Set 2: 4x50m 15sec RPM. the following could this session If legsdo are sore you as Z2-Z3-Z4. building each 50m Z1- 5x: Repeat the following an aqua the pool. 3: 50m Z1 Set could dojog thisatsession as Set Z2-Z3-Z4. 5x: 3: 15sec Z5 Spinning at 100-105 an aqua jog at the pool. Recovery. Set 3: 50m Z1 Set 3: 15sec Z5 Set 4: 400m TT aiming RPM. Recovery. Spinning at 100-105 for bestTT time. 4: 4min 45sec Z1 @ Set your 4: 400m aiming Set RPM. Compare withtime. the test 90 for your best Set RPM 4: 4min 45sec Z1 @ in week 2.with Control your Finish Compare the test 90 RPMwith: intensity toControl start your Set 4: 5min in week 2. Finish with: Z1 Set 5: 4x25m kick Z2 + The sprints intensity to start Set 4: 5min will Z1 help to 10sec, 150m Z1 swim. your legs Set 5: 4x25m kick Z2 + wake The sprints will up. help to 10sec, 150m Z1 swim. wake your legs up.

Build Swim 1.8: Set 1:Swim 3x100m Build 1.8:Z1 + 10sec. Mix of kick, pull Set 1: 3x100m Z1 + and swim 10sec. Mix of kick, pull Set 600m Z2 swim + and2: swim 60sec. Set 2: 600m Z2 swim + Set 3: 400m Z3 swim + 60sec. 40sec Set 3: 400m Z3 swim + Set 4: 200m Z4 40sec Set Set 5: 4: 300m 200m Z1 Z4 mix free and backZ1 mix Set 5: 300m Holdand your technique free back together astechnique you Hold your increase speed. together your as you Remember to increase your relax speed. your arm during the Remember to relax recovery phase. your arm during the

Option Session: Work onSession: your weakest Option discipline: Work on your weakest Easy Run 30 or Easy discipline: Bike or30 Steady Easy 60 Run or Easy Swim 1.8. Bike 60 or Steady Work 1.8. on Technique. Swim Don’t about Work worry on Technique. speed, just get some Don’t worry about extra in on your speed,miles just get some weakest sport. extra miles in on your weakest sport.

Test Bike 60: Set 1:Bike 5min60: Z1 @ 85 Test RPM Set 1: 5min Z1 @ 85 Set RPM2: 5min Z2 @ 90 RPM Set 2: 5min Z2 @ 90 Set RPM3: 5min Z3 @ 95 RPM Set 3: 5min Z3 @ 95 Set RPM4: 5min Z1 Set TT best Set 5: 4: 16km 5min Z1 effort. Record Set 5: 16km TTTime bestand HR effort. Record Time and Set HR 5: 10min Z1 Use5:the sameZ1 location Set 10min as your in location week 3. Use thetest same as your test in week 3.

recovery phase.

Phase Three – Race Specific - Now you have done the bulk of the hard work and the sessions now become shorter but often with higher Phase Three – time Race Specific - Now you have the will bulkinofyou therace hardand work and the sessions now become but often with higher intensity. This is the to practice pushing yourself harddone like you understand how to pace yourself shorter properly. intensity. This is the time to practice pushing yourself hard like you will in you race and understand how to pace yourself properly.

Week

Week Ten Ten

Monday

Monday Tech Swim 1.2: Set 1: Swim 300m1.2: Z1 swim Tech mix of300m free and Set 1: Z1 back. swim Set mix2: of5x(25m free andkick, back. 50m 75mkick, swim) Set 2:drill, 5x(25m All Z1+20sec. 50m drill, 75m swim) Set 3: 150m Pull or All Z1+20sec. Swim Set 3: Z1. 150m Pull or Work Z1. on your recovery Swim and catch at front of Work on your recovery stroke. and catch at front of stroke.

Tuesday

Wednesday

Thursday

Friday

Saturday

Tuesday Wednesday Thursday Friday Swim 1.6: Saturday Easy Bike 60 2: Test Run 40: Day Off: Tempo Race Simulation Brick Set 1:Bike 5min60 Z12:@ 90 Set 1:Run 5min Z1 Enjoy a bit of a sleep Set 1: 200m swim Tempo Bike 50: Brick Easy Test 40: Day Off: Tempo SwimZ11.6: Race Simulation RPM Set in and adobit some BackZ1 swim Set 1: 5min @ 85 Set 1: 5min Z1 @ 90 Set 2: 1: 3min 5min Z2 Z1 Enjoy of a light sleep Free Set 1:and 200m Tempo BikeZ1 50: Set Set stretching or Yoga in Set 2x50m RPM2: 5min Z1 @ 80 Set 3: 2: 2min 3min Z3 Z2 in and do some light Free2:and Back Z1 Drill + RPM Set 1: 5min Z1 @ 85 RPM. Set the evening. 10sec Set 2: 5min Z1 @ 80 Set 4: 3: 5min 2min Z1 Z3 stretching orBook Yogayour in Set 2: 2x50m Z1 Drill + Set RPM2: 5min Z2 @ 90 Repeat Set bike in to be Book serviced 3: 4x50m + 15sec RPM RPM. the following Set 5: 4: 3km 5minTT Z1Best the evening. your Set 10sec Set 2: 5min Z2 @ 90 5x: effort. Record it’sbe not a last building each + 50m Z1- Set Repeat the following Set 5: 3km TT Time Best and now bike so in to serviced Set 3: 4x50m 15sec RPM3: 5min Z3 @ 95 Set 3: 15sec Z5 HR minute rush before you Z2-Z3-Z4. RPM 5x: effort. Record Time and now so it’s not a last building each 50m Z1- Set 3: 5min Z3 @ 95 Spinning at 100-105 Set race. 4: 800m Z3 swim + Set Set 3: 15sec Z5 HR 5: 10min Z1 minute rush before you Set Z2-Z3-Z4. RPM4: 5min Z1 RPM. Use the same location 30sec Set Z3 @ 95 Spinning at 100-105 Set 5: 10min Z1 race. Set 4: 800m Z3 swim + Set 5: 4: 20km 5min Z1 Set 4: 4min 45sec Z1 @ as your test in Set 5: 200m Z1 swim RPM RPM. Use therun same location 30sec Set 5: 20km Z3 @ 95 90 4. run Don’t goinout Free BackZ1 swim Run Set RPM 4: 4min 45sec Z1 @ week as your test Set 5:and 200m RPM off bike Finish too hard, pace go your Use the 90 RPMwith: week 4. Don’t out Free and 800m Back rep to Tempo Run off Run bike25: Set 4: 5min effort. Runpace in the same practice pacing 1: 3km Finish with: Z1 too hard, your Use the your 800m rep tofor Set Tempo RunZ3 25: Can do5min this on you’ll race in your race. Visualise Z1 Set 4: Z1 road or shoes effort. as Run in the same practice your pacing for Set Set 2 1:10min 3km Z3 turbo. will don’t wear race socksinif yourself swimming Use2this session Can doThe thissprints on road or and shoes as you’ll your race. Visualise in Set 10min Z1 to help toThe wake your legs race in themif the event. turbo. sprints will you and won’t don’t wear socks yourself swimming in practice Use thispacing sessionfor tothe up. race. Usepacing race kit. help to wake your legs you won’t race in them the event. practice for the up.

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Sunday

Sunday Session: Option If you are still feeling Option Session: tired take day If you are another still feeling off here, tired takeotherwise another day work on your weakest off here, otherwise discipline: work on your weakest Easy Run 30 or Easy discipline: Bike 60 or30 Steady Easy Run or Easy Swim 1.8. Bike 60 or Steady Work 1.8. on Technique. Swim Don’t about Work worry on Technique. speed, just get some Don’t worry about extra in on your speed,miles just get some weakest sport. extra miles in on your weakest sport.

race. Use race kit.

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Eleven Fartlek Run 40: Easy Swim 1.6: Set 1: 5min Z1 Set 1: 200m Z1 Free Set 2: 4min Z2 and Back Mix Set 3: 3min Z3 Set 2: 3x400m Z1 Pull Set 4: 2min Recovery + 20sec working on an Repeat the following early catch 4x: Set 3: 200m Z1 mix of Set 5: 2min Z3 free and Kick Set 6: 1min Z1 Longer reps to prepare Set 7: 1min Z4 for your race. If you’re Set 8: 1min Z1 going to be racing in a Then finish with: wetsuit, use it for part Set 7: 6min Z1 or all of this session. Don’t force the pace, just focus on technique and let the speed come.

Option Session: Work on your weakest discipline: Easy Run 30 or Easy Bike 60 or Steady Swim 1.8. Work on Technique. Don’t worry about speed, just get some extra miles in on your weakest sport.

Hard Bike 55: Set 1: 5min Z1 @ 85 RPM Set 2: 5min Z2 @ 90 RPM Set 3: 5min Z3 @ 95 RPM Set 4: 5min Z1 Repeat 4x: Set 5: 3min L4 @ 95 RPM Set 6: 2min L1 @ 85 RPM Set 7: 30sec L5 @ 100 RPM Set 8: 2min L1 @ 85 RPM Finish with: Set 7: 5min Z1 @ 90RPM

Twelve Max Swim 1.2: Day off: Set 1: 200m Z1 swim Get a massage here, with a little bit of but only if you have backstroke. been getting them Set 2: 2x50m kick Z1 + regularly. Otherwise 10sec. some light stretching. Set 3: 4x50m as 25m Write out a timeline Z5, 25m Z1 + 30sec from the evening Set 4: 100m Z1 swim before the race up to and kick race start so you are Set 5: 400m Z3 swim clear about what you Set 6: 200m Z1 swim. are doing and where you need to be. Refer to the race website or info you have received.

Hard Bike 30: Set 1: 3min Z1 @ 85 RPM Set 2: 3min Z2 @ 90 RPM Set 3: 5min Z3 @ 95 RPM Set 4: 3min Z1 Repeat 2x: Set 5: 2min L4 @ 95 RPM Set 6: 1min L1 @ 85 RPM Set 7: 30sec L5 @ 100 RPM Set 8: 2min L1 @ 85 RPM Finish with: Set 7: 5min Z1 @ 90RPM

Day off: Pick up Run 20: Easy Swim .5: Race! Start organising all Set 1: 5min Z1 Set 1: 100m Z1 + Get there with plenty of your race kit and put it Repeat the following 20sec time to spare so you’re in one place or in the 5x: Set 2: 100m Z2 + not rushed and bag you will take to the Set 2: 30sec Z4 20sec stressed. Use your race. Take spares of Set 3: 1.5min Z2 Set 3: 100m Z3 + Garmin as a guide essential kit like Finish with: 20sec through the event but goggles, shoe laces, Set 4: 5min Z1 Set 4: 4x25m Z4 + race on feel as well as inner tubes and a tyre. Run on a soft surface in 20sec what it is telling you. your race shoes if you Set 5: 100m Z1 Free HR can often be higher can. Don’t force the and Back than normal due to pace during your 30sec Easy bike 20: adrenaline. Aim to even pick ups. You should Set 1: 20min Z2 @ or negative split be starting to feel 95RPM through each leg, just pretty good so let the Use the bike ride to like you have practiced speed come naturally. check gears and brakes in training. Most of all are working properly. enjoy yourself! Do both sessions in the am and relax in the pm.

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Tempo Swim 1.6: Short Brick Day off: Set 1: 200m Z1 swim Tempo Bike 35: Congratulations - All Free and Back Set 1: 5min Z1 @ 85 the hard work is done Set 2: 2x50m Z1 Drill + RPM now. Start to do some 10sec Set 2: 5min Z2 @ 90 visualisation of your Set 3: 4x50m + 15sec RPM race to mentally building each 50m Z1- Set 3: 5min Z3 @ 95 prepare. Z2-Z3-Z4. RPM Set 4: 800m Z3 swim + Set 4: 5min Z1 30sec Set 5: 15min Z3 @ 95 Set 5: 200m Z1 swim RPM Free and Back Run off bike Use the 800m rep to Tempo Run 20: practice your pacing for Repeat the following your race. Visualise 2x: yourself swimming in Set 1: 5min Z3 the event. Set 2: 5min Z1 Practice pacing and use race equipment

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TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE Ben Bright is the Great Britain Men’s Olympic Triathlon coach for the 2012 Games. He is also a former Olympic triathlete (Sydney 2000) who has coached World Champion and Olympic triathletes. His business, Triathlon Performance Solutions, provides coaching and training camps for age group athletes who are serious about maximising their potential. More information on Ben and Triathlon Performance Solutions at www.triathlonperformancesolutions.com

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