It assumes a basic level of fitness before starting. The biggest weeks get into the 12 hour range with options for more or less and the recovery weeks average 67 hours. This 12 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. I am new to triathlon training this year, and when i signed up for my first olympic distance triathlon, i knew that i would need to follow a training plan to prepare for the race. The key is consistency and adhering to the training zones described here. Apportion the remainder of the designated total workout distance to a. Olympic beginner 12week plan for a beginner, or athlete new to structured training, entering an olympic distance event with 68hrs per week training time available block 1 building basic fitness week 1 week 2 week 3 week 4 mon easy swim, 3040mins. Are you training for your first olympic distance triathlon.
This training plan uses heart rate hr and perceived efforts rpe for workout guidelines. Find out more about olympic distance triathlons choose an olympic distance triathlon from our list to tackle with friends see our all our latest olympic distance triathlon articles share this olympicdistance triathlon training plan with a friend whod find it handy any of your own tips for taking on olympic distance. A triathlon may seem overwhelming, but this plan will prepare you for an olympic distance raceusually a 1. The example athlete is participating in a 16 week preparation for an olympic distance triathlon. Get ready for your next triathlon with a free training plan designed with the help of british triathlon and trainingpeaks. This is a key stage that allows you to support the latter, higher intensity phases. Nutrition requirements for the triathlete kaley peterson, kayla docken performance nutrition and weight management.
Olympic distance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to. Please find below an 8week olympic triathlon training plan to help you prepare for your event. Program details of the 16 week olympic triathlon training plan including details on the swim, bike and run routines. Welcome to the life time tri 12week sprint training program for newbies. Lucy gossage 12 week optimum triathlon training plan. 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. Got some standard distance triathlons this season and want to race at the best of your ability. Lucy gossage 12 week minimalist triathlon training plan. Please find below an 8 week olympic triathlon training plan to help you prepare for your event. If youre thinking youre not quite ready for this, check out our beginner sprint triathlon training plan. A 12week triathlon training plan for beginners active. Finding a solid, sciencebacked training plan seemed to be a sensible approach to training for this race.
What if i get sick and cannot train for a few days during the plan. Got some standarddistance triathlons this season and want to race at the best of your ability. Leave yourself 12 to 16 weeks to adequately train, says elizabeth waterstraat, triathlete and founder of multisport mastery. Beginner athlete in your first or second year of olympic distance triathlon competition hours per week. These exclusive free olympicdistance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. World participates in various affiliate marketing programs. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. This plan is the final five weeks of training prior to a twoweek taperthat will push you through the 2. Beginner 10 week olympic distance triathlon triathlon. An 8week training program for sprint triathlonsthis triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. Life time tri international triathlon training program.
Six to eight this training plan is to be used in conjunction with a garmin multisport gps device or devices. Take a look at the details of the three plan volumes we offer below. Olympicdistance triathlon training plans 220 triathlon. The goal is to become well and truly accustomed to the demands of your triathlon. This program is designed for intermediate athletes training for an olympic distance triathlon. 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. A triathlon is a hugely rewarding event to compete in. How should i train for my first olympicdistance triathlon. 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.
Youve got twelve weeks or so until the aflac iron girl lake las vegas resort international distance triathlon and its time to start training. 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. This 16 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a standard distance triathlon. Congratulations on your decision to tackle an olympic distance triathlon. 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. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin. 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. Intermediate level with at least two years of sprint or olympic distance racing experience hours per week. As i mentioned above, the specific training plans we suggest for those looking to prepare for a olympic triathlon are our olympic triathlon base, olympic triathlon build and olympic distance triathlon plans. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. Did you finish this plan and need another challenge. This training plan combines easier effort swimming and cycling workouts and runs of all intensities. With three great 8week plans on offer, so you can choose an appropriate one for your training and fitness level to guide you in the lead up to the event.
Life time tri sprint training program congratulations. Olympic triathlon training plan cancer research uk. The linked pdf document click here to access is an example program for an olympic distance athlete. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. Beginner sprint triathlon training plan cancer research uk. Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympic distance triathlon. 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.
How do i determine the proper distance for me in each workout. It is intended only as a framework for training structure. Detailed training calendar 11 week sprint distance program beginner part 2. Be at your best for an olympic distance triathlon, with phil mosleys sixweek training plan. Aimed at beginner level athletes who do not have an extensive background in any of the disciplines and are starting with a limited endurance base. This plan assumes that you already have a good level of base endurance so this phase is. Training plan race your fastest olympicdistance tri triradar. In the last six weeks before a race its important to make each workout racespecific in some way, rather than just churning. 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. Focused programs have a medium length workout in the focused sport.
How about tackling a 36 week ironman training plan. Athletes using this plan should have a minimum 23 years of triathlon experience and be comfortable training 1015 hours per week. Program also includes multiple strategy sessions with a usat certified coach. Intermediate olympic distance triathlon training plan. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. Usually its only elite triathletes that are able to finish the 1. An olympic distance triathlon involves a 1500meter swim, a 40km bike and a 10km run. Swim the designated timetrial distance as though it were a race. 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. It requires a moderately high level of fitness, certainly an ability to finish 5k. This program is designed for intermediate athletes training for an olympicdistance triathlon. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. Fastest olympic distance triathlon training plan triradar. Completing an olympic distance triathlon in two hours is a feat rarely accomplished by the recreational athlete.
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