Training Plan
Beginner Sprint Triathlon training plan (16 Weeks)

This 16 week program is for you if you're novice - new to triathlons with no swim bike or run experience needed! You'll learn from the ground up, all the way through the finish line of a sprint triathlon.

You'll start working on your foundation with walk, walk/run at a comfortable conversation pace for 2 miles, and easy bike ride for 30 minutes (working on the basics). Your freestyle swim starts with working on technique. These start points are low intensity. You will track your intensity levels by RPE (rate of perceived exertion).

This plan includes skill & technique work, nutrition & fueling education, periodization & core strengthening specific for each phase you're in. It's designed to progress your training so you build endurance, then skills & technique, then peak at just the right time for your race.

You'll have two rest days per week and two scheduled rest weeks to allow recovery & adaptions from training. You'll get instructions on what I recommend you do during this time with a list of resources to read/watch during recovery. Everything you need for a successful triathlon. I think you'll enjoy the training, with the race as celebration of your efforts!

 

Only $65.00

Sample Week of Training

Run - Non key

Non key = optional
Key = priority

Warmup 5min walk

Then run 2 mile easy conversation pace to warmup before the bike. Remember conversation pace is RPE 3-4

Planned: 2.0 mi

Bike - Quick ride

If you have a bike trainer use it. If not, go out only if there's daylight. If not switch this with a weekend session.

Warmup 5min easy spin. Check: core contracted, weight in saddle (not in arms), shoulders relaxed, elbows slightly bent & pointed back (not out), wrists straight.

Main set
All about gears - work through all of your gears up and down. Notice how this affects your pedaling (speed & resistance), HR and how you feel. Try to find a gear that feels easy to maintain a good high cadence (90rpm) and an easy intensity (conversational pace, RPE 3-4). Continue to check on your form from warmup. Focus on having a smooth pedal stroke. Use full pedal - do not "mash" down hard. Light, quick pedaling.
25min

Cooldown 5min spin

Planned: 35:00

Strength Training - Key total body 1 Beg Tri Gen Prep

If you already have a resistance training routine you can keep doing it in place of these exercises.

-Pushups (toes on knees)
-Crab crawl position (stationary) with opposite arm to leg touch.
-Inchworm.
-Lateral hops
-Balance touches
-Plank hold up to 1min
Pre-activity comments
General guidelines for this program:
-Do your resistance after your cardio
-Do your resistance on days that are not rest days
-1-2sets of 12-20reps in General Prep phase
-You can split days up or do all muscles (total body) in one day. Total body in one day is ideal
-Move your workout to alternate days if needed but give yourself at least 1 recovery day in between

Planned: 30:00

Rest Day

Brick - Swim, transition & run brick 500yds/20min

Set up transition as race day practice:
Put towel down with shoes, socks, towel for face (optional), sunglasses, helmet, water. Bike next to towel. Have socks inside each shoe for ease.
Note: towel should be folded so it's long & skinny (fold lengthwise) so it fits closely next to bike & doesn't take a lot of room. All shoes & gear should be set up on towel. Click here to see photo of transition https://drive.google.com/drive/folders/1NblAW-oE6Z2DT5-NUlTANSVnoNzTwG5v?ths=true

Then swim 250yds (125 out, then back); pace the first 75yds easy for race day practice (adrenaline causes too fast of a start). Pay attention, stay calm. RPE 2-4
Visualize yourself going for a good swim.

Pop out of water & hustle to transition. Without rushing, put on bike gear efficiently & calmly. Make sure to buckle helmet before touching bike. Run bike to designated "mount" spot & run back to transition area. *you will not be doing the bike or today. This is just transition practice.

Remove bike gear & prep for run. Run first 5min at light, easy pace RPE 3 (this will help not start too hard on race day). Should feel light & easy. Then increase to solid RPE 5-6 (should be able to speak a sentence) for 15min.

Resist the urge to start running too fast. Stay focused on your breathing & RPE. If you start too fast you'll never gain control of intensity.

After you're done take a few minutes to evaluate how you did. Write down what went well, what you can improve upon. Implement this next time.

Planned: 500.0 yd

Run - Key endurance *have someone video you

Warmup with dynamic stretches and run drills. Then 5 minutes walk/easy jog practicing rate of perceived exertion. RPE 2-3, light and easy

Main set
Run (try not to take walk breaks, adjust pace if needed instead) 3miles at conversational pace. Should be able to speak a sentence easily.

Practicing using rate of perceived exertion. This should feel easy, just slightly more intense than a brisk walk. All of your endurance runs will be this light in general prep phase. RPE 3-4

Quick light steps. Coordinate your breath with steps. 2steps inhale, 2steps exhale.


Cooldown walk 5min and stretch all major muscles.

Have someone video a short segment of your run after you warmup. Get from front, side, back. How is your body lean (should be slight lean from ankles)? Is arm swing purposeful? Do you have a quick cadence (leg turnover) or is it slow & lumbering? What else do you notice? Compare to past video.

Coach's tip
Mental training is important for a triathlete. As you run, visualize yourself on race day having done the swim & bike, now having a good run. Tell yourself you have, you can & you will. You have done this before, you can do it again & you will get the job done!

Planned: 3.0 mi

Strength Training - Key total body 1 Beg Tri Gen Prep

If you already have a resistance training routine you can keep doing it in place of these exercises.

-Pushups (toes on knees)
-Crab crawl position (stationary) with opposite arm to leg touch.
-Inchworm.
-Lateral hops
-Balance touches
-Plank hold up to 1min
Pre-activity comments
General guidelines for this program:
-Do your resistance after your cardio
-Do your resistance on days that are not rest days
-1-2sets of 12-20reps in General Prep phase
-You can split days up or do all muscles (total body) in one day. Total body in one day is ideal
-Move your workout to alternate days if needed but give yourself at least 1 recovery day in between

Planned: 30:00

Rest Day

Run - Non key

Non key = optional
Key = priority

Warmup 5min walk

Then run 1.5 mile easy conversation pace to warmup before the bike. (Heart rate zone HRZ 2)

Planned: 1.5 mi

Swim - Key endurance *have someone video you

Warmup with technique practice 10min - hook line, sinker plus breathing work. Practice sighting.

Main set
Swim easy pace, working on breathing every 2-4 strokes, sighting every 3-4 breaths. Take 15-30sec break as needed, but try to keep going as much as possible. Do not sacrifice technique.

Have someone video part of your swim to evaluate later. Compare to past videos. What looks better, what still needs improvement?

Planned: 500.0 yd

Bike - Key endurance

Warm up first 5 min getting into "triathlete mode" by gearing so your at 90+ rpm and intensity is comfortable.
Review basics: weight in saddle, elbows soft & pointed back, wrists straight, abs slightly contracted.

Main set
ride on flat or gently rolling hills 35 min. Don't worry about speed. Ride at a steady pace you can sustain the entire time at 90rpm & conversational.

Take last 5min cool down easy spin

NOTES
-Think about keeping even pressure on pedals - no mashing down or pulling up hard.
-Concentrate on making quick even circles with your pedals.
-No coasting. Triathletes don't coast ;) Gear down if you need a break.
-You should feel fit & fresh as you ride.
-Pay close attention to form, gear up/down to keep cadence & intensity.
-Change hand holds on handlebar periodically.
-Stay in drops when riding into wind, on hoods when back is to wind.

Planned: 45:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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