Sprint / Olympic Triathlon Training Plan (NTTS)
Week 12
Welcome to Week 12 of the beginner Sprint / Olympic Triathlon Training workout plan.
You will LOVE this week’s plan!
Are you starting a new and exciting experience with Triathlon training? You won’t be disappointed!
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A reminder that it is good practice to record all distances for the run and bike.
As you get in run and bike shape, you will realize how much longer you can run and ride, which will give you a nice boost of motivation!!
I also like to record how I felt, and if something was off with my gear.
I use Strava for all my rides and runs. It tracks all sorts of stats for you automatically. You just need to pair it with your watch, and it works great! Highly recommended!
Week 12
Reminder: From week 10 I introduced an adaptation exercise on swim days to simulate a transition coming out of the swim. This is important, especially if you will swim in colder, dark waters (90% of the races…maybe).
The feelings and adaptations to this transition are something we don’t want to “discover” on race day.
Some people get dizzy.
Some people react to a sudden change in HR.
Some people are disoriented.
All quite normal, but worth practicing.
After the swim comes the cycling portion of the triathlon. However, for the vast majority of triathlons, there is a distance you will have to run from the moment you get out of the water to your bike parking spot.
This is what we will practice.
During all swimming days, I recommend doing the following.
The goal is to get out of the water and run barefoot for 50 to 100 yards.
At the end of your swimming practice, plan for the last 200 yards as follows:
Start kicking strong. During the swim, it is normal for triathletes to keep the kick to a minimum to “save your legs”. However, it is highly recommended to reactivate the kick roughly 200 yards before exiting the water, to wake them up and get you ready for the transition.
Get out fast. After the last 200 swim with a strong kick, don’t stop to rest at the wall. Instead, get out of the water immediately and jog for 50 to 100 yards BAREFOOT. (in a race you won't have shoes ready out of the water).
IMPORTANT:
Don’t do this without first talking to the facility. Most likely they don’t allow running on the pool deck. However, maybe, by explaining to them and the lifeguard on duty what you are doing and why, and agreeing on how to do it safely, they will allow you to complete this exercise.
Monday - Run
Walk for 5min, gradually increasing the pace and HR
Run 45min*, as:
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