Become a triathlete…
triathlete…
in 8 weeks!
When it comes to great bodies, triathletes have it all – lean
muscular torsos, strong legs and a supersuper-efficient cardio system.
and
Most triathlete wannabes are scared of one thing – the swim. That’s
because they’re usually runners or cyclists who believe that swimming in
the “washing machine” of a triathlon is just about the craziest thing you
can do.
With flailing arms and fiercely kicking legs, novices work up a nervous
sweat just thinking about the consequences of a bad swim. If you have
trouble on a run, you walk. A substandard cycle leg means you freewheel
more than you should. A poor swim effort, on the other hand, raises the
distinct possibility of sinking.
But the swim is never as tough as you first think. Gaining confidence in
the water is an important step in training for your first triathlon.
The beauty of the reverse triathlon format is that the triathletes are
spread out by the time they reach the swim leg and miss out on the hustle
and bustle of a traditional triathlon swim.
THE GOAL:
To successfully complete the 2009 Vision Super Central Goldfields Reverse Triathlon
LONG COURSE
RUN 4km CYCLE 23km SWIM 400m
SHORT COURSE
RUN 1.3km CYCLE 11.5km SWIM 200m
Before you start this program you should be able to manage the following
individually:
Long course
Short Course
Run 4km
Run 1km
Cycle for 1 hour
Cycle for 30 minutes
Swim 8 lengths of a 25m
pool continuously.
Swim 4 lengths of a 25m
pool continuously.
Week 1
HOT TIP
Weigh yourself,
measure your waist
and take a picture of
yourself before you
start training. The
night before the race,
look back and be
proud.
Run
As with the other two disciplines, take it easy.
Bike
The emphasis here is on easy. Be consistent, but keep
the cycling effort level low.
Swim
In this first week, the aim is just to complete 200m
(long course) or 100m (short course) without stopping.
Begin slow and steady, and build up the pace as race day nears.
training
DAY
EXERCISE
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
SWIM
CYCLE
SWIM
RUN
REST
RUN
CYCLE
DISTANCE/TIME
Long Course
DISTANCE/TIME
Short Course
200m
60min
200m
30min
100m
30min
100m
15min + 5min walk
30min
60min
15min + 5min walk
30min
Long course WEEK TRAINING TOTALS
RUN: 60min
CYCLE:120min
SWIM: 400m
Short course WEEK TRAINING TOTALS
RUN: 30min
CYCLE: 60min
SWIM: 200m
Week 2
Run
Keep the pace of the long run on the weekend
very slow. This helps build the vital aerobics fitness and leave
you feeling fresh.
Bike
The first rule on bike set-up is comfort; if your bike doesn’t
feel right, training will be even harder. Visit a specialist bike
shop to get a proper fit. Do this now!
Swim
During your swim, count the average number of
strokes you take across the pool and work on
reducing that number. Concentrate on a strong pull
and a “long” body during the glide phrase.
HOT TIP
Do your long bike
rides on Sunday
mornings when
you’ve got plenty of
time and there’s less
traffic.
training
DAY
EXERCISE
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
SWIM
CYCLE
SWIM
RUN
REST
RUN
CYCLE
DISTANCE/TIME
Long Course
DISTANCE/TIME
Short Course
200m
60min
300m
30min
100m
30min
150m
15min + 5min walk
40min
80min
20min
40min
Long course WEEK TRAINING TOTALS
RUN: 70min
CYCLE:140min
SWIM: 500m
Short course WEEK TRAINING TOTALS
RUN: 35min
CYCLE: 70min
SWIM: 250m
Week 3
HOT TIP
Run
During your Thursday run, throw in four “pick-ups” –
10second bursts of speed midway through your run at
5km pace. The key is to maintain efficient, relaxed form.
Bike
It’s vital that you build a good distance base to perform
well on the day. That’s why the weekend ride gets longer.
Swim
Long course triathletes divide your 300m swim into 3 x 100m sets.
Short course triathletes divide your 150m swim into 3 x 50m sets.
Swim the first and the last at an easy pace, but focus on counting
your strokes across each length. The fewer strokes, the better.
During your swim
practise “sighting”.
On every second
length, raise your
head and look ahead
of you. This will
prepare you for the
race when there may
be other swimmers
around you.
training
DAY
EXERCISE
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
SWIM
CYCLE
SWIM
RUN
REST
RUN
CYCLE
DISTANCE/TIME
Long Course
DISTANCE/TIME
Short Course
300m
60min
300m
30min
150m
30min
150m
15min + 5min walk
30min
90min
15min + 5min walk
45min
Long course WEEK TRAINING TOTALS
RUN: 60min
CYCLE:150min
SWIM: 600m
Short course WEEK TRAINING TOTALS
RUN: 30min
CYCLE: 75min
SWIM: 300m
Week 4
HOT TIP
Run
This is your first “brick” session – a back to back run and cycle.
Remember to put your helmet on first when changing to cycling,
this will be critical in the race.
Bike
This is the first “brick” session – a back to back run and cycle.
You’ll have to get used to pedalling after you’ve been running.
Swim
Count strokes during Monday’s session and swim continuously
on Wednesday to build endurance.
During training
repeat these words
from ironman legend
Mark Allen – “unless
you test yourself, you
stagnate”
training
DAY
EXERCISE
Monday
Tuesday
Wednesday
Thursday
Friday
SWIM
CYCLE
SWIM
RUN
REST
RUN +
CYCLE
REST
Saturday
Sunday
DISTANCE/TIME
Long Course
DISTANCE/TIME
Short Course
300m
60min
350m
30min
150m
30min
200m
15min
20min + 60min
10min + 30min
Long course WEEK TRAINING TOTALS
RUN: 50min
CYCLE:120min
SWIM: 650m
Short course WEEK TRAINING TOTALS
RUN: 25min
CYCLE: 60min
SWIM: 350m
Week 5
HOT TIP
Run
Keep the effort level low on the Saturday run. The aim is just to finish comfortably.
Bike
If possible, set up a mini transition zone for your Saturday brick session.
This will help you get used to changing quickly from runner to cyclist.
Swim
During Monday’s swim, add some speed work towards the end with 2 x 25m
of sprints for long course triathletes, and 1 x 25m sprint for short course triathletes.
Keep an eye on your watch and start each 25m dash every 60seconds.
Just one 25m sprint for short course triathletes to finish off.
Remember to slap on
sunblock when
training outdoors.
Apart from skin
cancer risk, bad
sunburn could limit
your freedom of
movement and
hamper your training
schedule.
training
DAY
EXERCISE
Monday
Tuesday
Wednesday
Thursday
Friday
SWIM
CYCLE
SWIM
RUN
REST
RUN &
CYCLE
REST
Saturday
Sunday
DISTANCE/TIME
Long Course
DISTANCE/TIME
Short Course
300m
60min
450m
30min
150m
30min
250m
15min
30min+ 70min
15min + 35min
Long course WEEK TRAINING TOTALS
RUN: 60min
CYCLE:130min
SWIM: 750m
Short course WEEK TRAINING TOTALS
RUN: 30min
CYCLE: 65min
SWIM: 400m
Week 6
HOT TIP
Run
Ride as soon as
Long course: During the Thursday run, warm up for 10 minutes, then do 10 x 10
possible after your
second efforts, at 5km pace, before cooling down for 10 minutes.
run to ensure you get
Short course: During the Thursday run, warm up for 5 minutes, then do 5 x 5
used to the transition
second efforts, at 5km pace, before cooling down for 5 minutes.
feeling.
Bike
Long course: Add 5 x 2min of hard effort to your Tuesday ride. Preferable ride a flat course.
Short course: Add 5 x 1min of hard effort to your Tuesday ride. Preferable ride a flat course.
Swim
The Wednesday session is a “dress rehearsal”.
Long course: Warm up for 100m, then swim 250m as quickly as you can – starting fast and finishing fast.
Cool down for 100m at the end.
Short course: Warm up for 50m, then swim 150m as quickly as you can – starting fast and finishing fast.
Cool down for 50m at the end.
training
DAY
EXERCISE
Monday
Tuesday
Wednesday
Thursday
Friday
SWIM
CYCLE
SWIM
RUN
REST
CYCLE &
SWIM
REST
Saturday
Sunday
DISTANCE/TIME
Long Course
DISTANCE/TIME
Short Course
200m
60min
450m
40min
100m
30min
250m
20min
60min + 300m
30min + 150m
Long course WEEK TRAINING TOTALS
RUN: 40min
CYCLE:120min
SWIM: 950m
Short course WEEK TRAINING TOTALS
RUN: 20min
CYCLE: 60min
SWIM: 500m
Week 7
HOT TIP
Run
As with the bike, take it easy. Save the hard pace for next week.
This week just finish the distance.
Bike
The dress rehearsal on Saturday is not a race.
Take it nice and easy. The aim is to give you confidence that you
can finish the distances.
Swim
All focus is on Saturday’s mock triathlon.
For maximum
performance keep
hydration and
electrolyte levels up.
Look for isotonic
drinks with 5060mmol/litre of
sodium and about 68% carbohydrate.
training
DAY
EXERCISE
Monday
Tuesday
Wednesday
Thursday
Friday
SWIM
CYCLE
SWIM
RUN
REST
RUN +
CYCLE +
SWIM
REST
Saturday
Sunday
DISTANCE/TIME
Long Course
DISTANCE/TIME
Short Course
200m
60min
200m
30min
100m
30min
100m
15min
20min + 60min +
300m
10min + 30min +
150m
Long course WEEK TRAINING TOTALS
RUN: 50min
CYCLE:120min
SWIM: 700m
Short course WEEK TRAINING TOTALS
RUN: 25min
CYCLE: 60min
SWIM: 350m
Week 8
Run
The run just before race day is just a limb loosener.
Run slightly faster than race pace.
Bike
Just 10 or 15 minutes on Saturday is all you need as another limb loosener.
Swim
RP = Race Pace, so swim 100m (long course) or 50m (short course) of the
Wednesday session at the pace you think you can maintain on race day.
HOT TIP
Plan to do the
Saturday session at
the same time as the
race on Sunday.
Ensure you have two
full rest days before
your final warm-up.
training
DAY
EXERCISE
Monday
Tuesday
SWIM
CYCLE
RUN &
SWIM (RP
(RP)
RP)
REST
REST
RUN &
CYCLE
(RP)
RACE DAY
Wednesday
Thursday
Friday
Saturday
Sunday
DISTANCE/TIME
Long Course
DISTANCE/TIME
Short Course
300m
30min
150m
15min
15min + 200m
10min + 100m
5min + 15min
5min + 10min
Long course WEEK TRAINING TOTALS
RUN: 20min
CYCLE:45min
SWIM: 500m
Short course WEEK TRAINING TOTALS
RUN: 15min
CYCLE: 25min
SWIM: 250m
RACE DAY
Run
Make sure you check out the run course map beforehand. Concentrate on running your own race at
the speed you have been training at. Remember, you will finish this race with a smile on your face if
you stick to your training speeds.
Bike
Remember to put your helmet on first when reaching for your bike in transition. Concentrate on
“spinning” rather than pushing big gears during the first five minutes of the cycle leg to get your
legs adapted to cycling.
Swim
Make sure you grab your swimming goggles in transition. Once again concentrate on your training
speeds. You may have other swimmers around you, so let stronger, faster, swimmers pass and
concentrate on your own performance.
8 week triathlon training program developed by Maryborough and District Triathlon Club Triathlon Coordinator,
Martin Mark, and based upon “Australian Men’s Health Triathlon Training Guide”.
Aerial photograph of the 2009 Vision Super Central Goldfields Reverse Triathlon site