Beginners Triathlon Training Programme

Ever questioned what you could really achieve if you put your mind to it. A competitive triathlon is something every man should try (before you get too old!)

Start off slowly - with the training sessions marked basic. As your endurance improves add the session marked improvement. If you have enough time you can also add additional. By the end of 8 to 10 weeks you should be able to complete the whole developed programme.

You may wish to include one light weight training session each week to boost your strength. If you do aim for either circuit based training or 2-3 sets with a high rep count of 15-20 to help focus on muscular endurance.

Always remember to include stretching exercises into your training regime!

Around 10 days before your event, taper off your programme by going back to just the basic routines.

Swimming

This is technically the most demanding of the 3 disciplines and unless you're an experienced swimmer it is the area which will probably need the most work. It is recommended that you even take a few lessons from a swimming coach to start off with.

Aim to build up to 800 - 1000m in a session. Always warm up and cool down with 150-200m. Incorporate swimming drills into your programme.

Examples:

• 2 lengths legs only, 2 lengths arms only, 2 lengths full stroke
• 10 x 3 lengths with short rests
• 1 length easy swimming, 1 length as fast as possible. Repeat 10 times
• Practise swimming in a wet suit

Cycling

Make sure you get kitted up properly, fitting a pair of aerobars is recommended as it helps streamlining and will make riding a bit more comfortable when you're holding one position for prolonged periods of time. Visit a local bike shop for some advice and help.

• Use toe clips
• Make sure you put effort into the whole revolution of the pedal don't just push down, pedal through the full revolution.
• Keep your cadence high - visit your local gym and do some spin classes to get used to this high velocity training.
• Begin with some steady, continuous cycling.
• Progress by adding some flat out intervals of varying length
• Add in some high resistance hill climbs as well.
• Make sure after some of your cycle sessions you go straight from the bike into a run to get the legs used to the transition that you'll experience in the event itself.

Running

• Although technical work may not be necessary, you will need to build up sufficient endurance.
• Similar to the cycling, vary your running to include continuous and steady running, fast intervals and also some hills to improve leg strength.

Remember the 8 -10 weeks of training will be worth it when you cross the finish line and realise what a great feat you've achieved. Good luck!

• Skiing - carve up the slopes in style!
  
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• Beginners Triathlon Training Programme
  
• Heart Rate Training