Olympic triathlon training pdf

Olympic distance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs. This program is designed for intermediate athletes training for an olympic distance triathlon. Olympic distance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs see more triathlon training plans on triradar including our ironman. In the last six weeks before a race its important to make each workout racespecific in some way, rather than just churning out the miles. Top 7 swim workouts for triathlons with pdf myprocoach. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. This plan is also ideal if you have completed a half ironman last season on minimal training and wish to improve while keeping a reasonable number of. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones.

Intermediate 16 week olympic distance triathlon triathlon. A triathlon consists of a sequence of endurance events including swimming, cycling and running. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. Detailed training calendar 11 week sprint distance program beginner part 2. A sprint triathlon 750m swim, 20km bike, 5km run is often more intense, whereas an olympic triathlon is twice the distance, and. Training for a triathlon takes time and dedication no matter whether youre starting off with a sprint or preparing for an iron man event. The average time taken to complete an olympic distance triathlon is between two and three hours, and so the training cant be taken too lightly.

For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. Thats downright intimidatingdiscouragingly so, one might argue. But still be flexible in your workouts corbis images. This plan assumes the athlete is starting from a good aerobic base of fitness and has at least two years of experience competing in olympic distance triathlons. In any type of triathlon, how you set up your transition area and making sure that you have everything you need for each event makes a difference to your raceday performance.

This is your barebones olympic triathlon training planthe minimal training you need to do to complete such as race without suffering inordinately. The below timings are provisional and subject to change. Beginner sprint triathlon training plan cancer research uk. Please find below a 16 week complete standardolympic distance triathlon training plan to help you prepare for your event. Triathlon training for dummies cheat sheet dummies. Apr 12, 2017 heres a runners guide for training for an olympic tri. But taking on a triathlon is also ridiculously fulfilling and pushes your athletic abilities in ways no other race or competition can. Theyll put together your training plan to fit your lifestlye, fitness and injury history, and goals. Free online and mobile training software for athletes and coaches. Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. These exclusive free olympicdistance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. A triathlon is a hugely rewarding event to compete in. Olympic distance triathlon training plans and training tips for your first olympic triathlon race. In championship triathlon training, george dallam and steven jonas combine the latest research and cuttingedge programming to create the definitive training resource for serious triathletes.

How should i train for my first olympicdistance triathlon. We have the perfect 12week olympic triathlon training plan for beginners. This half ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some olympic distance races within the past season. Be at your best for an olympicdistance triathlon, with phil mosleys sixweek training plan. It is well suited to beginning triathletes who want to start with an olympic distance race, and to any triathlete who wants or needs to prepare for such a race with a lowvolume training plan. Find olympic triathlon tips, training schedules, swim, run, and bike workouts, and olympic distance triathlon race and events near you. The biggest weeks get into the 12 hour range with options for more or less and the recovery weeks average 67 hours. Of course, the more you have time to train, the more competitive you will be although doing each sport 2xweek will definitely allow you to finish comfortably. Getting started take proper steps from day one no pun intended. I have added strength training in this plan on mondays. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin.

It assumes a basic level of fitness before starting. Saturday rides, sunday runs and bricks on wednesdays are only a sampling of training sessions that would fit well into this training plan with the most minor of alterations show up at one of my training sessions with your. An athlete taking on this eightweek program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week. Full potential are our friendly and knowledgeable team of professional sports coaches, with years of experience of both competing and coaching. Coachs tips once youve downloaded the plan, the first thing you should do is join your local tri club, as the camaraderie of training alongside other people boosts your motivation and makes training sessions seem far easier, says bullock. Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution. Olympic triathlon training plan cancer research uk. Athletes using this plan should have a minimum 23 years of triathlon experience and be comfortable training 1015 hours per week. Championship triathlon training pdf human kinetics. If you can apply yourself to the training over the next 8 weeks then you can really enjoy the day of the race and hopefully. An olympic distance triathlon involves a 1500meter swim, a 40km bike and a 10km run.

Olympicdistance triathlon training plans 220 triathlon. Training for a marathon or a 400meter swim is hard. Fastest olympic distance triathlon training plan triradar. The camaraderie of training alongside other people boosts your motivation and makes training sessions seem far easier. This training plan was produced in partnership with multisport mastery. This training plan uses heart rate hr and perceived efforts rpe for workout guidelines. You can always mix the sessions in the plan with cross training. Apr, 2016 our olympic triathlon training plans, like our sprint triathlon plans, include brick workouts as early as week two in the base phase. Siri lindley twotime triathlon world champion winner of world cup races coach of olympic medalists championship triathlon training covers all of the important aspects of triathlon, including those.

Congratulations on your decision to tackle an olympic distance triathlon. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. It is not a complex or hugely time consuming programme, it will get you to the. If you havent done a triathlon before, youll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and start running your muscles arent used to. Training plan weeks 5 to 6 week 5 the inclusion of interval and tempo sessions will help get you used to that feeling of discomfort rest day ow swim 1,800m include 1 x m effort with a fast start and finish to. The great thing about triathlon training is that because there are three segments, you have more options in your training. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal. California triathlon has a training calendar that lists training sessions available to everyone, free of charge. This plan was based upon a 20week training schedule.

Program also includes multiple strategy sessions with a usat certified coach. Mar 01, 2018 this is your barebones olympic triathlon training planthe minimal training you need to do to complete such as race without suffering inordinately. Leave yourself 12 to 16 weeks to adequately train, says elizabeth waterstraat, triathlete and founder of multisport mastery. Life time tri international triathlon training program. Lucy gossage 12 week optimum triathlon training plan. Olympicdistance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs see more triathlon training plans on triradar including our ironman. I followed your beginner olympic length training program, using a heart rate monitor set at a low end of my aerobic range, just like you suggest. Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. This olympic distance triathlon plan is designed for someone who may swim, bike and run a bit. May 15, 2019 either way, this beginner 16 week olympic triathlon training plan will have you feeling great as you cross the finish line. Got some standarddistance triathlons this season and want to race at the best of your ability.

Olympic distance triathlon training plan and tips active. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. This program is designed for intermediate athletes training for an olympicdistance triathlon. The goal is to become well and truly accustomed to. Life time tri sprint training program congratulations. If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. Your workouts are done in zones, determined by your heart rate hr. These exclusive free olympic distance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. It is intended only as a framework for training structure. Using your training heart rate as your gauge, you can train at the levels most appropriate for improving your endurance, strength and speed. Please find below an 8week olympic triathlon training plan to help you prepare for your event. Basic aerobic endurance training, 5060% of your maximum heart rate. Welcome to the life time tri 12week sprint training program for newbies.