RW BEG TRI MW copy
®
Triathalon Guide for Beginners
A RUNNING START
Why we tend to thrive in triathlons By Dimity McDowell
NO DOUBT, TACKLING your first triathlon can seem like a leap into the unknown. But as a runner, you’ve got a huge advantage over other newbies – an intimate familiarity with one-third of the sport, specifically the hard part at the end. “And most runners are used to consistent training,” says Anna Francis, women’s beginner coach, “which is a huge part of a successful triathlon.” According to Francis runners can often ramp up training quickly on the bike or in the pool without negative consequences. “But if a cyclist or swimmer goes too hard in running, they’re going to get hurt,” she says. The key lies in your legs, which are already strong and have endurance from pounding the footpath. New to running? This guide will also help you learn the basics to ensure you are race ready this Triathlon season!
TRAINING: Liquid assets Good form will get you through the water The swim is surely the most intimidating discipline for new triathletes, especially in the open water of race-day, a dark and murky place that’s full of limbs that aren’t your own. Use these four tips to conquer the swim (and your anxiety).
3
Swim EXTRA long
1
Once you have mastered the technique required for swimming, increase the distance of your sessions to be around 1.5 times the distance of your race. “This will help improve your confidence in making the distance on race-day,” says Tedde. Closer to race-day it’s a good idea to get into the pool and swim the race distance without stopping.
Start SLOW and build
Getting into the pool and just swimming laps with no real idea of what you are meant to be doing is not a great approach to improve your swimming. “Swimming is about technique; you retain it longer if you practice mindfully, rather than getting fatigued and losing form,” says Julie Tedde, a Level II Triathlon Coach with TRG Triathlon & Multisport in Victoria (triresponse.com.au).
4
2
®
Triathalon Guide for Beginners
Learn PROPER technique
Joining a swim squad where you have other swimmers plus a coach to give you immediate feedback is the best way to get more comfortable in the water. And a swim coach will see things you can’t feel, and provide simple fixes to make your stroke more efficient.
DO THIS
How to maintain an efficient freestyle stroke
Go JUMP in the open water
Brave the open water to get used to swimming in something other than a pool. Pull on a wetsuit if you plan to wear one for racing. Two skills to practice are 1 Citing objects ahead by swimming with your head looking forward for a few strokes; 2 Breathing to both sides (bilateral breathing). This means if there are waves coming from a particular side you are comfortable breathing to either side.
A. Roll your shoulders and hips side-to-side with each stroke to slice through the water with less drag. B. Put your head down and look at the bottom of the pool. This helps your hips and legs stay elevated. C. Your legs should churn the water behind you but not thrash around too much, which creates more drag than propulsion. D. Stretching out your arm and knifing it into the water in front of your shoulder (not your head) gets the most out of each stroke. E. Keeping one eye in the water when you turn your head to breathe will keep your body from twisting too far to the side.
TRAINING: The wheel deal The keys to being a better cyclist With its focus on cardiovascular capacity and leg strength, cycling often comes more naturally to runners than swimming. Here are some pointers on making the bike your friend.
3
1
Get FIT
2
You’ll go fastest on a nice road bike, but you can take on your first race on just about any bicycle. Above all, it needs to be the right size for you. An ill-fitting bike can hurt your knees and waste your energy, so it is best to visit your local bike shop for a fitting.
Master the QUICK change
You should know how to change a flat before you take on a bike race. Ask a friend or a mechanic at your local bike shop to show you. Then practice at home, when the pressure is off, so you can capably be your own mechanic. Have a plan of exactly what you are going to do and practice it over and over. Practice your transition over the course of your training and then rehearse it mentally several times on race morning.
®
Triathalon Guide for Beginners
Don’t be a pedal MASHER Runners have a tendency to ride with a low cadence in a hard gear, which wears out their legs. On the flats, aim for a cadence of 80 - 90 revolutions per minute. To ballpark your cadence, count your pedal strokes for 30 seconds and multiply that by two.
4
Train FOR the course
Replicate the racecourse in your training. If the course is hilly, train on hills. If it’s flat, train on the flats. That said, all triathletes benefit from hill work. Climbing builds strength and endurance.
DO THIS
How your bike should fit and your body sit
A. When your leg is extended, there should be a slight bend in your knee. B. When the pedal is at 2 o’clock, drop your heel to push through the power phase of the stroke; at 7 o’clock, lift your heel to pull through the back of the stroke. C. You should have a slight bend in your elbow when your hands are on the brake hoods. If you have pain or numbness in your shoulders, hands, or wrists, the reach to the handle-bars may be too long.
TRAINING: Run On
1
®
Triathalon Guide for Beginners
Mixing it up will help you go faster The running part of training should feel comfortable, like coming home. Yet doing a 2K and 5K at the end of a triathlon will feel harder than racing that distance on fresh legs. “When I first started triathlons, my legs felt heavy on the run and I’d get severe cramping in my hamstrings,” says Chris Foster, a professional triathlete. “With time and practice, now it feels like running after sitting in a car for a long drive.” Here are some tips for conditioning your body for a triathlon run.
2
Pace Yourself
Lay some BRICKS
At least one run a week should be a brick, which means you run right after a bike ride so your legs get used to running when they’re not fresh. Try this: before leaving on your bike, set up a transition area, like you would at a race. 25mins between getting off the bike and starting to run. But start out easy, until your legs feel like they’re yours again.
If you are a runner, then this leg should be your strength. Don’t empty the tank early on in the swim and bike leg – make sure you reserve some energy for the run – this is where you can make up some time.
3
Dare to go bare Many triathletes forgo socks, since putting them on wastes crucial time. If you want to go native, be sure you practice before race-day. Using Bodyglide on your feet and baby powder in your shoes will help prevent chafing your first time out.
PLAY LIST
®
Triathalon Guide for Beginners
RUNNING SHOES
What to buy (or borrow) before you TRI YOU CAN LIKELY finish your first triathlon with gear already in your – or your mate’s – garage. “Whatever you decide to wear on race-day, make certain you’ve worn it in training,” advises Boyd Conrick, 2007 Australian Half-Ironman Champion. “If you cycle with sunnies on then make sure you pack them in your race-day kit,” says Conrick, who coaches triathletes and surf lifesavers in the North Sydney area (trainingsmartonline.com). “You can’t expect something to work on race-day if you haven’t trained with it.” Here are eight pieces of necessary gear, with one general option for those just checking out the sport and a specific suggestion for those ready to invest some money.
ELASTIC SHOELACES
Available in most sports apparel stores, elastic shoelaces are a great alternative to bike shoes. They are easy to slip on and off, taking the stress off transition.
Stick with your tried-and-true shoes until you get familiar with the other tri gear.
RACING APPAREL
Tight-fitting bike shorts work well because they fit under a wetsuit. Women can start with a tank or sports bra, and men can even be bare-chested under the wetsuit for the swim before putting on a top in transition one.
SUNGLASSES
Almost any pair will protect your eyes. Just make sure they stay put on your sweaty face.
HELMET
GOGGLES
Just about any pair of goggles will work as long as they don’t leak, don’t fog up, and have blue or smoky lenses.
Any helmet that fits your head well – slide your thumb along the sides, back, and front to be sure there are no gaps – will work.
BIKE
Get your hands on the lightest bike you can find and make sure the frame fits you well.
WETSUIT
If you literally want to try before you buy borrow a friend’s wetsuit at least two weeks before your race and make sure you swim in it before race-day.
TRI TIPS
®
Triathalon Guide for Beginners
Everything you need to know to survive race-day
THE RUN
FOR THE TRIATHLON, pre-race prep requires more than knotting your laces and visiting the porta-loo. Try to arrive at least 90 minutes before the start so you have time to pick up your packet (if you can get it on race-day), set up your transition area, and get your number marked on your body. Make sure you know where you’ll come into the transition area from the swim, as well as where you’ll leave it on the bike and in the run.
Focus on your cadence and arm swing during the first kilometre. At this point in the race, your legs will be crying uncle, but your freshly rested arms can help pick up the slack. Your legs fall in line with your arms, so think about your swing when you get tired. At this point in the race, a 2K - 5K should feel more like a 10K effort.
Once you’ve got your gear and yourself ready, warm up in reverse order: do a little run, take your bike out for a spin, then get your wetsuit on and get in the water for a few strokes. That way, you can be sure all your equipment is set. If you’re nervous at the start, move to the side and count to five after the gun goes off; that way you’ll have some space from the chaos.
THE SWIM
You’ll likely be starting in a wave with athletes in your age group (the waves go off every few minutes). Just focus on keeping an even stroke and a controlled pace. Every five strokes or so, lift your eyes – not your whole head – out of the water to see if you’re going in the right direction. If that’s too challenging, switch to breaststroke to check your course; just keep going – regaining momentum after treading water is energy-sucking and tough. > If you can, draft behind somebody going at a similar pace to save energy. Don’t lift your head repeatedly to keep an eye on your drafter, just look for and follow the bubbles. > As you get out of the water, reach back, unzip your wetsuit, and pull it down to your waist. You’ll take it all off in your transition area.
2
TRANSITION
1
TRANSITION
As soon as you’re in your transition area, take off the rest of your wetsuit, your goggles, and your cap. Buckle your helmet and get your bike. Got everything? Run the bike to the cycling route, where you can mount it.
THE BIKE
After the bike leg, dismount, and run your bike to your transition area. Rack it, take off your helmet, change shoes, and head out, aiming for a steady rhythm and pace.
Even though you’re feeling strong (and psyched the swim is over), don’t go too hard and fry your legs for the run. Even accomplished runners can end up run/walking the last leg because they didn’t gauge their effort right. On the bike, aim for seven on an effort scale of 10. > Stay to the left, unless you’re passing, which is done on the right. > If your legs tighten up, stand up on the pedals to stretch out your calves and hamstrings. > Drafting isn’t allowed in most races, and you should stay three bike lengths behind a cyclist in front of you.
A FAST TRANSITION Get race-ready in six weeks with this sprint-triathlon plan
Week
1 2 3 4 5 6
MON
Rest Rest Rest Rest Rest Rest
TUES
WED
THURS
BIKE
SWIM
RUN
BIKE
SWIM
RUN
BIKE
SWIM
4 drill sets + 20 mins moderate
4 drill sets + 30 mins moderate 4 drill sets + 4x3 mins tempo with 1 min rest
BIKE
4 drill sets + 35 mins moderate
BIKE 2 drill sets +
6x1min hard steady hill climb with 2 mins rest + 35 mins easy
BIKE
30 mins easy + 4x3 mins tempo with 3 mins rest
4 drill sets (500m total)
40 mins moderate + 4x100m strides
45 mins moderate 4 drill sets + 10x50m easy with + 6x100m strides 45 secs rest
RUN
6x200m hard hill 4 drill sets + 10x50m moderate climb with 2 mins rest + 30 mins easy with 45 secs rest
SWIM 4 drill sets + RUN 5x75m moderate with 35 mins easy 15 secs rest + 4x100m + 4x100m moderate with 15 secs strides rest SWIM 10x50m moderate, with 20 secs rest + 500m moderate non-stop SWIM 200m easy + 3x250 (25m tempo, 200m moderate, 25m tempo) with 1 min rest in between
RUN
30 mins tempo + 20 mins easy
RUN
30 mins easy + 6x400m hard with 2 mins rest + 10 mins easy
FRI BIKE
4 drill sets + 20 mins moderate
BIKE4 drill sets
+ 3x3 tempo with 1 min rest
BIKE 20 mins
moderate + RUN 10 mins easy
BIKE 30 mins moderate + RUN 15 mins easy
®
Triathalon Guide for Beginners
SAT
SUN
SWIM
RUN
SWIM
RUN
2 drill sets + 5x50m easy with 30 secs rest 2 drill sets + 5x100m easy with 45 secs rest
40 mins moderate 20 mins tempo + 20 mins easy
SWIM 4 drill sets + RUN 5x75m moderate with 30 secs rest + 4x100m moderate with 45 secs rest
SWIM 2 drill sets + 10 mins easy non-stop with 1 min rest + 5 mins easy in open water if possible
50 mins moderate
RUN
15 mins tempo + 15 mins easy
BIKE 40 mins tempo + RUN 20 mins easy
SWIM15 mins easy BIKE 45 mins non-stop in open tempo + RUN water racecourse: 25 mins moderate work on sighting
BIKE 20 mins easy + RUN
SWIM
10 mins easy
10 mins easy non-stop in open water
RACE DAY
KEY EFFORT LEVEL EASY Recovery or conversational pace MODERATE A base-building pace; challenging but not so hard that you can’t comfortably maintain it for a long time TEMPO The highest pace or effort you could hold for an hour HARD The highest pace or effort you can possibly maintain for 20 to 30 minutes CYCLING DRILL SET Do the following two exercises for 30 seconds, resting for one minute between: SPIN-UPS Lower resistance until you hit the max cadence you can maintain without bouncing. INDIVIDUAL LEG TRAINING With only small resistance, have one leg doing all the work. SWIMMING DRILL SET Do 25 metres of each drill, resting as long as needed: SIDE KICK Freestyle kick on your right side with your right arm extended forward and the left by your side. After every 12 kicks take a stroke and rotate to your left side while extending the left arm. Alternate sides every 12 kicks. FINGERTIP DRAG Bring your fingertips along the surface of the water during the recovery cycle of every stroke. Keep your arm relaxed, as if the forearm is just hanging under the elbow. FIST DRILL Swim with both hands closed into fists. Keep your arm slightly bent at the elbow and move as much water underneath your body as possible. THUMB SCRAPE As your hand returns to your side at the end of each stroke, graze your thigh with your thumb. SEMI-CATCH UP Freestyle with your right arm extended. Wait until the left arm almost completes its stroke before starting a stroke with the right. Alternate extending each arm.
Triathalon Guide for Beginners
A RUNNING START
Why we tend to thrive in triathlons By Dimity McDowell
NO DOUBT, TACKLING your first triathlon can seem like a leap into the unknown. But as a runner, you’ve got a huge advantage over other newbies – an intimate familiarity with one-third of the sport, specifically the hard part at the end. “And most runners are used to consistent training,” says Anna Francis, women’s beginner coach, “which is a huge part of a successful triathlon.” According to Francis runners can often ramp up training quickly on the bike or in the pool without negative consequences. “But if a cyclist or swimmer goes too hard in running, they’re going to get hurt,” she says. The key lies in your legs, which are already strong and have endurance from pounding the footpath. New to running? This guide will also help you learn the basics to ensure you are race ready this Triathlon season!
TRAINING: Liquid assets Good form will get you through the water The swim is surely the most intimidating discipline for new triathletes, especially in the open water of race-day, a dark and murky place that’s full of limbs that aren’t your own. Use these four tips to conquer the swim (and your anxiety).
3
Swim EXTRA long
1
Once you have mastered the technique required for swimming, increase the distance of your sessions to be around 1.5 times the distance of your race. “This will help improve your confidence in making the distance on race-day,” says Tedde. Closer to race-day it’s a good idea to get into the pool and swim the race distance without stopping.
Start SLOW and build
Getting into the pool and just swimming laps with no real idea of what you are meant to be doing is not a great approach to improve your swimming. “Swimming is about technique; you retain it longer if you practice mindfully, rather than getting fatigued and losing form,” says Julie Tedde, a Level II Triathlon Coach with TRG Triathlon & Multisport in Victoria (triresponse.com.au).
4
2
®
Triathalon Guide for Beginners
Learn PROPER technique
Joining a swim squad where you have other swimmers plus a coach to give you immediate feedback is the best way to get more comfortable in the water. And a swim coach will see things you can’t feel, and provide simple fixes to make your stroke more efficient.
DO THIS
How to maintain an efficient freestyle stroke
Go JUMP in the open water
Brave the open water to get used to swimming in something other than a pool. Pull on a wetsuit if you plan to wear one for racing. Two skills to practice are 1 Citing objects ahead by swimming with your head looking forward for a few strokes; 2 Breathing to both sides (bilateral breathing). This means if there are waves coming from a particular side you are comfortable breathing to either side.
A. Roll your shoulders and hips side-to-side with each stroke to slice through the water with less drag. B. Put your head down and look at the bottom of the pool. This helps your hips and legs stay elevated. C. Your legs should churn the water behind you but not thrash around too much, which creates more drag than propulsion. D. Stretching out your arm and knifing it into the water in front of your shoulder (not your head) gets the most out of each stroke. E. Keeping one eye in the water when you turn your head to breathe will keep your body from twisting too far to the side.
TRAINING: The wheel deal The keys to being a better cyclist With its focus on cardiovascular capacity and leg strength, cycling often comes more naturally to runners than swimming. Here are some pointers on making the bike your friend.
3
1
Get FIT
2
You’ll go fastest on a nice road bike, but you can take on your first race on just about any bicycle. Above all, it needs to be the right size for you. An ill-fitting bike can hurt your knees and waste your energy, so it is best to visit your local bike shop for a fitting.
Master the QUICK change
You should know how to change a flat before you take on a bike race. Ask a friend or a mechanic at your local bike shop to show you. Then practice at home, when the pressure is off, so you can capably be your own mechanic. Have a plan of exactly what you are going to do and practice it over and over. Practice your transition over the course of your training and then rehearse it mentally several times on race morning.
®
Triathalon Guide for Beginners
Don’t be a pedal MASHER Runners have a tendency to ride with a low cadence in a hard gear, which wears out their legs. On the flats, aim for a cadence of 80 - 90 revolutions per minute. To ballpark your cadence, count your pedal strokes for 30 seconds and multiply that by two.
4
Train FOR the course
Replicate the racecourse in your training. If the course is hilly, train on hills. If it’s flat, train on the flats. That said, all triathletes benefit from hill work. Climbing builds strength and endurance.
DO THIS
How your bike should fit and your body sit
A. When your leg is extended, there should be a slight bend in your knee. B. When the pedal is at 2 o’clock, drop your heel to push through the power phase of the stroke; at 7 o’clock, lift your heel to pull through the back of the stroke. C. You should have a slight bend in your elbow when your hands are on the brake hoods. If you have pain or numbness in your shoulders, hands, or wrists, the reach to the handle-bars may be too long.
TRAINING: Run On
1
®
Triathalon Guide for Beginners
Mixing it up will help you go faster The running part of training should feel comfortable, like coming home. Yet doing a 2K and 5K at the end of a triathlon will feel harder than racing that distance on fresh legs. “When I first started triathlons, my legs felt heavy on the run and I’d get severe cramping in my hamstrings,” says Chris Foster, a professional triathlete. “With time and practice, now it feels like running after sitting in a car for a long drive.” Here are some tips for conditioning your body for a triathlon run.
2
Pace Yourself
Lay some BRICKS
At least one run a week should be a brick, which means you run right after a bike ride so your legs get used to running when they’re not fresh. Try this: before leaving on your bike, set up a transition area, like you would at a race. 25mins between getting off the bike and starting to run. But start out easy, until your legs feel like they’re yours again.
If you are a runner, then this leg should be your strength. Don’t empty the tank early on in the swim and bike leg – make sure you reserve some energy for the run – this is where you can make up some time.
3
Dare to go bare Many triathletes forgo socks, since putting them on wastes crucial time. If you want to go native, be sure you practice before race-day. Using Bodyglide on your feet and baby powder in your shoes will help prevent chafing your first time out.
PLAY LIST
®
Triathalon Guide for Beginners
RUNNING SHOES
What to buy (or borrow) before you TRI YOU CAN LIKELY finish your first triathlon with gear already in your – or your mate’s – garage. “Whatever you decide to wear on race-day, make certain you’ve worn it in training,” advises Boyd Conrick, 2007 Australian Half-Ironman Champion. “If you cycle with sunnies on then make sure you pack them in your race-day kit,” says Conrick, who coaches triathletes and surf lifesavers in the North Sydney area (trainingsmartonline.com). “You can’t expect something to work on race-day if you haven’t trained with it.” Here are eight pieces of necessary gear, with one general option for those just checking out the sport and a specific suggestion for those ready to invest some money.
ELASTIC SHOELACES
Available in most sports apparel stores, elastic shoelaces are a great alternative to bike shoes. They are easy to slip on and off, taking the stress off transition.
Stick with your tried-and-true shoes until you get familiar with the other tri gear.
RACING APPAREL
Tight-fitting bike shorts work well because they fit under a wetsuit. Women can start with a tank or sports bra, and men can even be bare-chested under the wetsuit for the swim before putting on a top in transition one.
SUNGLASSES
Almost any pair will protect your eyes. Just make sure they stay put on your sweaty face.
HELMET
GOGGLES
Just about any pair of goggles will work as long as they don’t leak, don’t fog up, and have blue or smoky lenses.
Any helmet that fits your head well – slide your thumb along the sides, back, and front to be sure there are no gaps – will work.
BIKE
Get your hands on the lightest bike you can find and make sure the frame fits you well.
WETSUIT
If you literally want to try before you buy borrow a friend’s wetsuit at least two weeks before your race and make sure you swim in it before race-day.
TRI TIPS
®
Triathalon Guide for Beginners
Everything you need to know to survive race-day
THE RUN
FOR THE TRIATHLON, pre-race prep requires more than knotting your laces and visiting the porta-loo. Try to arrive at least 90 minutes before the start so you have time to pick up your packet (if you can get it on race-day), set up your transition area, and get your number marked on your body. Make sure you know where you’ll come into the transition area from the swim, as well as where you’ll leave it on the bike and in the run.
Focus on your cadence and arm swing during the first kilometre. At this point in the race, your legs will be crying uncle, but your freshly rested arms can help pick up the slack. Your legs fall in line with your arms, so think about your swing when you get tired. At this point in the race, a 2K - 5K should feel more like a 10K effort.
Once you’ve got your gear and yourself ready, warm up in reverse order: do a little run, take your bike out for a spin, then get your wetsuit on and get in the water for a few strokes. That way, you can be sure all your equipment is set. If you’re nervous at the start, move to the side and count to five after the gun goes off; that way you’ll have some space from the chaos.
THE SWIM
You’ll likely be starting in a wave with athletes in your age group (the waves go off every few minutes). Just focus on keeping an even stroke and a controlled pace. Every five strokes or so, lift your eyes – not your whole head – out of the water to see if you’re going in the right direction. If that’s too challenging, switch to breaststroke to check your course; just keep going – regaining momentum after treading water is energy-sucking and tough. > If you can, draft behind somebody going at a similar pace to save energy. Don’t lift your head repeatedly to keep an eye on your drafter, just look for and follow the bubbles. > As you get out of the water, reach back, unzip your wetsuit, and pull it down to your waist. You’ll take it all off in your transition area.
2
TRANSITION
1
TRANSITION
As soon as you’re in your transition area, take off the rest of your wetsuit, your goggles, and your cap. Buckle your helmet and get your bike. Got everything? Run the bike to the cycling route, where you can mount it.
THE BIKE
After the bike leg, dismount, and run your bike to your transition area. Rack it, take off your helmet, change shoes, and head out, aiming for a steady rhythm and pace.
Even though you’re feeling strong (and psyched the swim is over), don’t go too hard and fry your legs for the run. Even accomplished runners can end up run/walking the last leg because they didn’t gauge their effort right. On the bike, aim for seven on an effort scale of 10. > Stay to the left, unless you’re passing, which is done on the right. > If your legs tighten up, stand up on the pedals to stretch out your calves and hamstrings. > Drafting isn’t allowed in most races, and you should stay three bike lengths behind a cyclist in front of you.
A FAST TRANSITION Get race-ready in six weeks with this sprint-triathlon plan
Week
1 2 3 4 5 6
MON
Rest Rest Rest Rest Rest Rest
TUES
WED
THURS
BIKE
SWIM
RUN
BIKE
SWIM
RUN
BIKE
SWIM
4 drill sets + 20 mins moderate
4 drill sets + 30 mins moderate 4 drill sets + 4x3 mins tempo with 1 min rest
BIKE
4 drill sets + 35 mins moderate
BIKE 2 drill sets +
6x1min hard steady hill climb with 2 mins rest + 35 mins easy
BIKE
30 mins easy + 4x3 mins tempo with 3 mins rest
4 drill sets (500m total)
40 mins moderate + 4x100m strides
45 mins moderate 4 drill sets + 10x50m easy with + 6x100m strides 45 secs rest
RUN
6x200m hard hill 4 drill sets + 10x50m moderate climb with 2 mins rest + 30 mins easy with 45 secs rest
SWIM 4 drill sets + RUN 5x75m moderate with 35 mins easy 15 secs rest + 4x100m + 4x100m moderate with 15 secs strides rest SWIM 10x50m moderate, with 20 secs rest + 500m moderate non-stop SWIM 200m easy + 3x250 (25m tempo, 200m moderate, 25m tempo) with 1 min rest in between
RUN
30 mins tempo + 20 mins easy
RUN
30 mins easy + 6x400m hard with 2 mins rest + 10 mins easy
FRI BIKE
4 drill sets + 20 mins moderate
BIKE4 drill sets
+ 3x3 tempo with 1 min rest
BIKE 20 mins
moderate + RUN 10 mins easy
BIKE 30 mins moderate + RUN 15 mins easy
®
Triathalon Guide for Beginners
SAT
SUN
SWIM
RUN
SWIM
RUN
2 drill sets + 5x50m easy with 30 secs rest 2 drill sets + 5x100m easy with 45 secs rest
40 mins moderate 20 mins tempo + 20 mins easy
SWIM 4 drill sets + RUN 5x75m moderate with 30 secs rest + 4x100m moderate with 45 secs rest
SWIM 2 drill sets + 10 mins easy non-stop with 1 min rest + 5 mins easy in open water if possible
50 mins moderate
RUN
15 mins tempo + 15 mins easy
BIKE 40 mins tempo + RUN 20 mins easy
SWIM15 mins easy BIKE 45 mins non-stop in open tempo + RUN water racecourse: 25 mins moderate work on sighting
BIKE 20 mins easy + RUN
SWIM
10 mins easy
10 mins easy non-stop in open water
RACE DAY
KEY EFFORT LEVEL EASY Recovery or conversational pace MODERATE A base-building pace; challenging but not so hard that you can’t comfortably maintain it for a long time TEMPO The highest pace or effort you could hold for an hour HARD The highest pace or effort you can possibly maintain for 20 to 30 minutes CYCLING DRILL SET Do the following two exercises for 30 seconds, resting for one minute between: SPIN-UPS Lower resistance until you hit the max cadence you can maintain without bouncing. INDIVIDUAL LEG TRAINING With only small resistance, have one leg doing all the work. SWIMMING DRILL SET Do 25 metres of each drill, resting as long as needed: SIDE KICK Freestyle kick on your right side with your right arm extended forward and the left by your side. After every 12 kicks take a stroke and rotate to your left side while extending the left arm. Alternate sides every 12 kicks. FINGERTIP DRAG Bring your fingertips along the surface of the water during the recovery cycle of every stroke. Keep your arm relaxed, as if the forearm is just hanging under the elbow. FIST DRILL Swim with both hands closed into fists. Keep your arm slightly bent at the elbow and move as much water underneath your body as possible. THUMB SCRAPE As your hand returns to your side at the end of each stroke, graze your thigh with your thumb. SEMI-CATCH UP Freestyle with your right arm extended. Wait until the left arm almost completes its stroke before starting a stroke with the right. Alternate extending each arm.
