1. sports
2. swimming

TriAthy - 6 Weeks to Try
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Week
1
27 April - 3 May
This is a training schedule specifically designed to
encourage and help people who are ready to step up to
the challenge of their first triathlon. It is tailored to suit
people who have never taken part in a triathlon and who
have a modest base fitness. !
We understand that some users of this training schedule
may have already successfully participated in short
distance running races. Others perhaps are accomplished
cyclists or swimmers. Our suggestion is, if you have
fitness in any one of these sports, then feel free to modify
the intensity of the relevant training session to suit your
own ability. Please be careful not to push too hard, as you
still have three disciplines to conquer for race day!
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This schedule will help prepare you for our short-course
TryAthy Race on 30th May. We hope that you enjoy using
it and have fun along the way! !
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Important
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It is strongly recommended that you consult with a GP to establish that you are physically and medically able
to undertake this “TriAthy - 6 Weeks to Try” training schedule. This schedule is provided in good faith and is
based on widely accepted training principles. Please note you use this schedule at your own risk and TriAthy
Ltd accepts no responsibility whatsoever for any injuries, loss or accidents that may occur in relation hereto.
Monday
Run 15 min (Jog, run/walk)
• This is your first training session, so guess what your most important goal is here? Not to get injured. If
you are unused to running, jumping straight in is very likely to cause stress injuries, and this in turn could
rule you out of the race.
• So for this session, the goal is 15 mins on your feet. Think about that! 15 minutes! Can you realistically
achieve this duration running or jogging? If you feel that a brisk walk would be more achievable, then do a
brisk walk for 15 minutes. If you are unsure whether you are able to run for a full 15 minutes, why not try a
run / walk, where you run for 2 minutes, walk for 2 minutes and repeat. • Listen to your body, don’t over-exert and focus on getting the first session done. These are your first
steps en route to becoming a triathlete.
Tuesday
Rest Day!
• Rest days are very important and are built into this plan to allow you time to recover. They are also good
opportunities to prepare for the next day’s training, by for example, checking that your bike is in good
working and road-worthy condition. You will also find that with training on five days a week, you will need
some time for laundry and making sure you have the correct gear for training days.
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Wednesday
Bike 30mins
• Spring is here, and with early sunrises and long bright evenings, aim to fit this session in around your
work-day. As this is your first bike session, pick an out-and-back route, one with no hills. If you are lucky
enough to live close to a cycleway or long cycle path, this makes an ideal choice; alternatively look for a
quiet route.
• Before you begin, you should check your tyre pressure (firm), that your brakes work, and that everything
fits comfortably (important if you have borrowed a bike). Bring with you a drink of water, and a mobile
phone in case you need any assistance.
• The goal of this session is simple, begin cycling and keep an eye on your stopwatch. When you have
reached 15 mins, turn around and return to base. Do not worry if you need to stop along the way, this
session is not about distance, it is all about time on the bike. Don’t feel any pressure to push hard, you
should simply be aiming to finish.
Thursday
Swim 15 mins
• This is your first visit to the pool on your training programme, and like the other sessions this week, you
will be trying to rack up some time swimming, as opposed to trying to cover any particular distance.
• It is a good idea to visit the pool at a quiet time – maybe early morning, or just before or after lunch. The
goal here is just like in other sessions, to immerse yourself in the activity and complete a short time-based
session. So, whichever stroke you prefer, and at your own pace, begin swimming lane lengths. Aim to
swim each length without stopping, but do not worry about taking a breather each time you come to the
wall. Each time you leave the wall, kick off strong and focus on swimming to the far end of the pool.
Friday
Rest Day
• Relax. Stay hydrated.
• Focus on eating healthy food to fuel your body for the weekend training ahead!
Saturday
Swim & Run - Brick Session
• A ‘Brick’ session in triathlon is any session that combines two or more of the three sports in triathlon. As
well as the benefit of training in each sport, you are preparing for multi-sport racing. One of the quirks of
triathlon is that a race begins with you buoyant in water and lying horizontally for the first leg, before
rapidly switching to a vertical stance for the bike and the run. By combining a swim and either a cycle or
run, your body becomes better prepared for this transition.
• Before you begin, lay out your towel and running gear in the changing room. You will be aiming to exit the
pool and get on to your feet as quickly as possible, so think about how you position your shoes, shorts
and top.
• For your swim set, repeat the session you completed on Thursday. Don’t be tempted to over-exert, just
feel the swim activity and complete your sessions swimming lengths for 15 minutes, and taking pool-end
breaks as required.
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Saturday continued….
Swim & Run - Brick Session
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• At the end of the swim, exit the pool and move briskly to the changing room. Change as quickly as you
can get outside to your run (or onto a treadmill). The idea here is to keep some of the momentum you
built up from the swim so thatSaturday this is a true ‘brick’ session, and not two separate sessions. For
the run, again, feel free to walk, walk / run, or jog as you are comfortable with. Aim to keep on your feet
for 15 minutes before returning to the pool and the end of your session.
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• While you are at the pool, you may be able to get some advice on stretching – an excellent habit that will
prevent injuries if practiced properly.
Sunday Swim & Run - Brick Session
Long Cycle (40 mins)
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• Triathlon is an endurance sport, and approximately half of the time you spend racing will be on two
wheels! The Sunday session is designed to build up your bike endurance gradually.
• As you are still starting out, the best route to select for your long cycle is an out-and-back or lapped route;
(a circular route can often result in a far longer or shorter cycle than expected). You do not want to exceed
40 minutes on this session – remember that you have five more weeks training to go, and then a triathlon
to complete. Just keep it steady, turn the pedals and focus on finishing the 40 min cycle comfortably. Again, do not worry if you need to take a break and remember to drink on the bike. The bike is the best
time in any triathlon event to re-fuel and re-hydrate.
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Log your weekly training
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TRAINING DIARY
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEKLY TOTAL
SWIM
CYCLE
RUN