If you're preparing for your first triathlon - sprint event or Olympic distance - you're going to need a training schedule to ensure you're ready
Ten weeks from now you'll be lining up for your first triathlon, if everything goes according to plan.
Permit yourself a deep breath because it doesn't sound like a lot of time. However, the good news is that if you're already able to swim 200m in one go, ride your bike for 30 minutes and run for 15 minutes, then you are ready to undertake the programme we have put together.
If you follow it you will arrive at the start of your first triathlon fired up, nervous and ready.
Guide To The Schedules
How much effort?
The effort or intensity level for the programme sessions ranges from 0-10, sessions are measured in minutes and rest periods in seconds (R30, for example, means a 30-second rest between reps).
- Level 1 (Easy) Active but 100 per cent aerobic - never out of breath. Focus is on technique rather than cardio output
- Level 2-3 (Steady) Bike/Run - able to talk (just). Good form throughout
- Level 4-6 (Tempo) Sub race pace / near threshold/sustainable
- Level 7-8 (Hard) Best possible speed while maintaining good form for the set distance/time. Above race pace
- Level 9-10 (Max) Absolute maximum effort available for set distance or time. Unable to do more than the specified effort
The swim drills in the schedule are not specified, but here are four favourites:
- Glide - count your strokes for a length and try to decrease the number on the next length by gliding in the propulsive phase (the underwater part) of the stroke
- Brush Thigh - ensure your propelling hand pushes all the way back during the stroke to push you forward in the water
- Superman Kick - swimming with one arm ahead of you and one arm to your side, propel yourself for a length with only your kick. Focus on being horizontal in the water, keeping a soft leg and kicking from the hips.
- Fists - as it sounds, swim a length with your hands curled in fists - this will encourage the use of the forearm to catch water and help propulsion. It's one of the best drills for learning how to feel the water you are trying to move through.
Sign Up For Our Weekly Newsletter
Our brand-new free weekly triathlon email will keep you on top of your training, and on course for a best-ever race-day performance. It runs from the end of May to August, and its 10-week training schedule is aimed at this year's London Triathlon - August 7-8, 2010.
Each bite-sized bulletin will contain a digest of your schedule (sprint or Olympic) as well as training tips, kit advice and nutrition info to help you get ready for race day. Request it now to make sure you don't miss out.
These newsletters are designed to lead up to this year's London Triathlon (August 7-8) but don't be discouraged if you're targeting a different race - the schedules and advice will work just as well a week or two later.