If you want to try out a sprint triathlon, what do you need to do to get started? First off, do you have the right gear? Is the event open water or a pool triathlon? If it’s open water, you will need to do specific open water training prior to the event.
Here are some more questions to ask yourself:
- Why do I want to do this?
- What is my goal?
- What sport am I strongest in? running? cycling? swimming?
- How long have I been involved in the sport?
- Have I done all three sports at the same time or is this my first one?
- Do you need any equipment (see equipment article)?
Perceived Effort Explanation
When starting out, many people don’t have high-end Garmin watches, so many coaches and athletes need to go by the rate of perceived exertion (RPE). I also like to do heart rate training (for another article).
Rate of Perceived Exertion (RPE) Training
Zone 1: This is the easiest zone. You can talk easily and you’re not out of breath.
Zone 2: It’s a little harder. Your breathing may be elevated and your HR increases.
Zone 3: This is a harder effort. You can’t keep a conversation going. You’re breathing heavier and it feels hard.
Zone 4: This is a fast pace, breathing hard and you are out of your comfort zone.
Zone 5: This is an all-out effort. Breathing is hard, you can’t talk and your HR is elevated to the max.
Here’s the plan:
Weeks 1 – 4: Try to Build Consistency
Consistency is the key here. You will become a stronger athlete by just being consistent.
Monday: Start out with 25s. Swim 20 x 25s (25 yards or 25 meters is one length in the pool.) Take your time and focus on your stroke. Fingertips followed by hand, then arm. Make sure to keep your elbows high underwater. Then pull the water like your pulling a wheelbarrow. Keep this in Zone 1.
Tuesday: Ride for 30 minutes on a flat course. Keep in Zone 1
Wednesday: Day off
Thursday: Run/walk five-second run/twenty-five-second walk for 30 minutes
Friday: Day off.
Saturday: Now swim ten fifties in an easy Zone 1. Focus on the stroke. Make sure your legs are straight and you don’t bend your knees.
Sunday: Run/walk fifteen-second run/thirty-second walk for 1 hour
Week 2
Make sure to build consistency.
Monday: Day off.
Tuesday: Swim 24×25s. Make sure to take a 15 – 30 second rest in between each set. Stay between Zone 1 and Zone 2.
Wednesday: Bike for 45 minutes in Zone 1 with some Zone 2 efforts
Thursday: Run/walk ten-second run/twenty-five-second walk
Friday: Day off.
Saturday: Swim 50s x ten times in zone 2
Sunday: Bike for 1 hour on rolling hills in zone 1 and 2
Week 3
You’re doing great! Don’t miss a workout! You can move things around if you want but try to get it all in!
Monday: Day off.
Tuesday: Swim 75s x eight times in Zone 1 and 2; every other 75 in zone 2.
Wednesday: Bike on a hilly course for 30 minutes. Keep spinning those wheels! Run off the bike for 10 minutes.
Thursday: Run thirty-second run/fifteen-second walk for 45 minutes
Friday: Day off.
Saturday: Swim four × 100s try to stay in zone 2 for these. Six x 50s in Zone 3! Go for it here! Rest 30 seconds between each set.
Sunday: Run 1:15 minutes doing fifteen-second run/ twenty-five-second walk
Week 4
Monday: Day off.
Tuesday: Swim 100s x six times in Zone 1 and 2; every other 3rd one does zone 2.
Wednesday: Bike on a flat course for 45 minutes. Keep spinning those wheels!
Thursday: Run thirty-second run/fifteen-second walk for 45 minutes
Friday: Day off.
Saturday: Swim four × 100s try to stay in zone 2 for these. Six x 50s in Zone 3! Go for it here! Rest 30 seconds between each set.
Sunday: Bike for one hour and then run off bike for 20 minutes.
Weeks 5 – 8 – Increase Endurance!
Week 5
Monday: Day off.
Tuesday: Swim six x 100s as three in Zone 2, three in Zone 3.
Wednesday: Run 45 minutes, find a hill and do hill repeats – 1 – 5 minutes uphill, then walk on the downhill.
Thursday: Bike for one hour on a course of your choice
Friday: Swim ten x 100s in zone 2 with 30-second rest in between each set
Saturday: Run 1:30 by doing 2 minutes; start with a 30-minute warm-up then one minute in zone 4; a two-minute walk.
Sunday: Bike for 1:30 minutes, then run off bike for 15 minutes.
Week 6
Keep it up!!!
Monday: Day off.
Tuesday: Swim two × 200, then four × 100 with a 30-second rest in between each set. Stay in Zone 2 and 3.
Wednesday: Bike for one hour on any course of your choosing. After 15 minute warm-up, give me five 30 second sprints. Then, run off bike for 15 minutes
Thursday: Run for one hour doing thirty-second run/thirty-second walk for first 15 minutes, then one minute run/thirty-second walk for the remainder.
Friday: Swim 400 yards straight, then six x 100 following that.
Saturday: Long Bike two hour ride.
Sunday: Long Run one hour and thirty minutes any run/walk ratio of your choosing.