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The plan
TRAIN FOR
YOUR FIRST TRI
THESE PLANS WILL TAKE YOU FROM ZERO TO
TRIATHLON HERO IN THREE MONTHS
strong swimmer, you could do as
Meet the much as double the distance Ive set.
expert Just balance it, so youve got enough
energy left to focus on your weaker
Phil Mosley
disciplines throughout the week.
Coaching editor of Triathlon Plus, Mosley Make sure you check out the Key.
is an experienced coach and elite athlete Ive given you instructions on how
with a sports degree from the University to structure your swim training, but
of Chichester Id rather you went to coached
training sessions (such as sessions
IF YOURE planning on doing your run by your local tri club), or at least
first triathlon this spring, you need paid to go on a video swim analysis
to start training now. There are two session for the day. Ive also included
12-week training plans here, ideal a few open-water swim sessions, and
for getting you fit for either a sprint if your target race is open water, the
or an Olympic-distance triathlon. more you can practise the better.
For first-timers, Olympic and sprint Swimming in a lake, river or ocean feels
distance triathlons are perfect totally different from your local pool.
introductions to the world of Aside from that, all you need to do
triathlon. A sprint triathlon (750m is train. You may find you cant always
swim, 20km bike, 5km run) is often fit the session in on the day Ive
more intense, whereas an Olympic suggested, but you can always swap
triathlon is twice the distance, and the sessions around. Just try not to
requires more endurance. Whichever catch up any sessions you miss,
race you decide upon, these plans because it can make you too tired,
will give you the fitness you need to as well as increasing your injury risk.
complete your first triathlon.
These plans assume youre a To do these plans, you
relative newcomer to all three should be able to:
triathlon disciplines, but if youre
already strong at one aspect of 1 Swim 200m non-stop, preferably
triathlon, be it swimming, cycling or front crawl
running, theres no reason why you 2 Ride your bike for at least 45 minutes
cant do more than Ive suggested for 3 Run non-stop for 20 minutes
that sport. For example, if youre a
How it works
Photos Iain MacIntosh Illustrations Phil Nicodemi
Cut out the guide following Fold the guide in quarters Now carry it with you for
the dotted outline using the fold guides reference while training
78 FEBRUARY 2011
FOLD2
INTENSITY TRAINING ZONES
USING THESE training zones will help you train at the right intensity for
E
PLANEK
each session. This helps me to develop specific aspects of your fitness, as
well as making sure you dont overdo it. You can either estimate your
intensity, using the training zone descriptions, or use a heart-rate monitor
for a more precise measure. If you use a heart-rate monitor, use the
percentages provided, and subtract them from your observed maximum
heart rate to calculate your Zones. Tools like cycle power meters and GPS
watches will also help track your training progress, but theyre not
essential for these plans.
SPRINT KEY
MTB Off-road bike FC Front crawl BACK Backstroke BREAST Breaststroke
PULL FC with pull-buoy float PULL ANKLES FC with pull-buoy between
DISTANCE
FOLD1
ankles KICK Kicking on front & holding float FISTS FC with closed fists
BI Bilateral breathing (every 3 strokes) W/U Warm up W/D Warm down
Mon
Tue
Wed
Thur
Type Run Time 20 mins Type Run Time 20 mins Type Run Time 20 mins
Type Run Time 20 mins
Instructions 10mins in Z2. 4 mins in Z4 (+1min Instructions 10mins in Z2. 5 mins in Z4 Instructions 10mins in Z2. 6 mins in Z4
Instructions Steady run in Z2.
rest). 5mins in Z2 (+1min rest). 4mins in Z2 (+1min rest). 3mins in Z2
Fri
Fri
Sat
Type Brick Time 1 hour Type Brick Time 1 hour Type Brick Time 1 hour
Instructions Bike to run session. Cycle
Instructions Bike to run session. Cycle Instructions Bike to run session. Cycle Instructions Bike to run session. Cycle
50mins in Z2, into run 10mins in Z3
50mins in Z2, into run 10 mins in Z3 50mins in Z2, into run 10 mins in Z3 50mins in Z2, into run 10mins in Z3
Sun
Sun
Type Bike Time 1 hour Type Bike Time 1 hour Type Bike Time 1 hour
Type Bike Time 1 hour
Instructions Steady bike, road or MTB. Instructions Steady bike, road or MTB Instructions Steady bike, road or MTB.
Instructions Steady bike, road or MTB,
Z2 Z2 Z2
Z2
FEBRUARY 2011 79
Mon
Type Swim Distance 700m TypeSwim Distance 700m
Instructions 8 x 50m as (1-2: fc head up, 3-4
Instructions 10 x 50m, alternating 50m fc, Instructions 10 x 50m, alternating 25m fc, Type Swim Distance 500m
pull, 5-6 fists, 7-8 fc) +30sec rests. 200m
50m pull+30secs rests. 4 x 50m kick, 25m breast+30secs rests.4 x 50m kick, Instructions 10 x 25m, alternating 25m fc,
kick alternating 25m in Z2, 25m in Z4. 4 x 25m
alternating 25m Z2, 25m Z4+30secs rests alternating 25m Z2, 25m Z4+30secs rests 25m bi.+30secs rests. 5 x 50m kick,
alternating fc/back/pull/fc. +30sec rests
alternating 25m Z2, 25m Z4.+30secs rests
Tue
Tue
Type Run Time 25 mins
Instructions Steady run in Z2
Type Run Time 25 mins
Instructions Steady run in Z2
Type Run Time 25 mins
Instructions Steady run in Z2 REST DAY
Wed
Type Swim Distance 700m Type Swim Distance 800m Type Swim Distance 600m
Instructions 6x 50m alternating 50m fc,
Instructions 10 x 50m, alternating 50m pull, Instructions 10 x 50m, alternating 25m fc, Instructions 400m fc non-stop. 1 minute rest.
50m breast. +30secs rest. 8x 25m
50m bi+30secs rests. 200m alternating 50m 25m bi.+30secs rests. 6 x 50m, alternating 200m breast
alternating 25m fists, 25m breast, 25m fc
fc, 25m kick 50m pull, 50m breast.+30secs rests
head up, 25m fc. +30secs rest. 100m kick
Thur
Thur
Type Run Time 25 mins Type Run Time 25 mins Type Run Time 25 mins
Type Run Time 20 mins
Instructions 10mins in Z2, 2 x 4 mins in Z4 Instructions 10mins in Z2, 4 x 2 mins in Z4 Instructions 10mins in Z2, 8 mins in Z4, 7mins
Instructions Steady run in Z2
(+2mins rest), 5mins in Z2. (+1mins rest), 4mins in Z2 in Z 2
Fri
Sat
Type Brick Time 1 hour 15 Type Brick Time 1 hour 15 Type Brick Time 1 hour 15
Instructions Bike to run session. Cycle
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour
50mins in Z2, into run 10mins in Z3
in Z2, into run 15mins in Z3 in Z2, into run 15mins in Z3 in Z2, into run 15mins in Z3
Sun
Sun
Type Bike Time 1 hour 15 Type Bike Time 1 hour 15 Type Bike Time 1 hour 15
Type Bike Time 1 hour
Instructions Steady bike, road or MTB. Z 2. Instructions Steady bike, road or MTB. Z 2. Instructions Steady bike, road or MTB. Z 2.
Instructions Steady bike, road or MTB.
Include 3 x 3min efforts in Z 4, with at least Include 3 x 3min efforts in Z 4, with at least Include 3 x 3min efforts in Z 4, with at least
Z2
3min recoveries in Z2 3min recoveries in Z2 3min recoveries in Z2
Tue
Wed
Type Swim Distance 800m Type Swim Distance 800m Instructions 6x 50m alternating 50m fc, Type Swim Distance 750m
Instructions 4 x 100m, alternating 50m pull, Instructions 10 x 50m, alternating 25m fc, 50m breast. +30secs rest. 8x 25m Instructions Swim open water if possible
50m bi.+30secs rests. 400m alternating 50m 25m bi.+30secs rests. 6 x 50m, alternating alternating 25m fists, 25m breast, 25m fc up to 750m, depending on the distance youll
fc, 25m kick 50m pull, 50m breast.+30secs rests head up, 25m fc. +30secs rest 100m kick be racing
Thur
Thur
Type Run Time 30 mins Type Run Time 30 mins Type Run Time 30 mins Type Run Time 30 mins
Instructions 15mins in Z2, 2 x 4mins in Z4 Instructions 15mins in Z2, 4 x 2mins in Z4 Instructions 15mins in Z2, 8mins in Z4, 7mins Instructions 15mins in Z2, 4mins at top of Z4,
(+2mins rest), 5mins in Z2 (+1mins rest), 4mins in Z2 in Z2 10mins in Z2
Fri
Fri
Type Brick Time 1 hour 30 Type Brick Time 1 hour 30 Type Brick Time 1 hour 30 Type Bike Time 45 mins
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Steady bike, road or MTB. Z2
15mins in Z2, into run 15mins in Z3 15 mins in Z 2, into run 15mins in Z3 15mins in Z2, into run 15mins in Z3
Sun
80 FEBRUARY 2011
FOLD2
12-WU
INTENSITY TRAINING ZONES
E
PLANEK
USING THESE training zones will help you train at the right intensity for each
session. This helps me to develop specific aspects of your fitness, as well as
making sure you dont overdo it. You can either estimate your intensity, using
the training zone descriptions, or use a heart-rate monitor for a more precise
measure. If you use a heart-rate monitor, use the percentages provided, and
subtract them from your maximum observed heart rate to calculate your Zs.
Tools like cycle power meters, and GPS watches will also help track your
training progress, but theyre not essential for these plans.
OLYMPIC KEY
MTB Off-road bike, FC Frontcrawl, BACK Backstroke, BREAST Breaststroke,
PULL FC with pull-buoy float, PULL ANKLES FC with pull-buoy between
DISTANCE
FOLD1
ankles, KICK Kicking on front & holding float, FISTS FC with closed fists, BI
Bilateral breathing (every 3 strokes). W/U Warm up W/D Warm down
Mon
Tue
Wed
Thur
Type Run Time 25 mins Type Run Time 25 mins Type Run Time 25 mins
Type Run Time 30 mins
Instructions 15mins in Z2. 4mins in Z4 (+1min Instructions 15mins in Z2. 5mins in Z4 (+1min Instructions 10mins in Z2. 6 mins in Z4
Instructions Steady run in Z2
rest). 5mins in Z2 rest). 4mins in Z2 (+1min rest). 8 mins in Z2
Fri
Fri
Sat
Type Brick Time 1 hour 10 Type Brick Time 1 hour 10 Type Brick Time 1 hour 10 Type Brick Time 1 hour
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle
in Z2, into run 10mins in Z3 in Z 2, into run 10mins in Z3 in Z2, into run 10mins in Z3 50mins in Z2, into run 10mins in Z3
Sun
Sun
Type Bike Time 1 hour 15 Type Bike Time 1 hour 15 Type Bike Time 1 hour 15 Type Bike Time 1 hour
Instructions Steady bike, road or MTB. Z2 Instructions Steady bike, road or MTB. Z2 Instructions Steady bike, road or MTB. Z2 Instructions Steady bike, road or MTB. Z2
FEBRUARY 2011 81
Instructions 10 x 50m, alternating 50m fc, Instructions 10 x 50m, alternating 25m fc,
Mon
50m pull.+30secs rests. 4 x 50m kick, Instructions 8 x 50m as (1-2: fc head up, 3-4 Type Swim Distance 750m
25m breast+30secs rests. 4 x 50m kick,
alternating 25m Z2, 25m Z4.+30secs rests. pull, 5-6 fists, 7-8 fc) +30sec rests. 200m kick Instructions 10 x 25m, alternating 25m fc,
alternating 25m Z2, 25m Z4.+30secs rests.
10 x 50m, alternating 50m fc, 50m alternating 25m in Z2, 25m in Z4. 8 x 25m 25m bi.+30secs rests. 5 x 50m kick,
10 x 50m alternating 25m fc, 25m pull.
pull.+30secs rests alternating fc/back/pull/fc. +30sec rests. alternating 25m Z2, 25m Z4.+30secs rests.
+30secs rests
400m as 25m kick, 50m fc, 100m pull 200m fc. 10 x 25m, alternating 25m fc, 25m
bi.+30secs rests
Tue
Tue
Type Run Time 35 mins Type Run Time 35 mins
Instructions Steady run in Z2 or Z3 Instructions Steady run in Z2 or Z3
Type Run Time 35 mins
Instructions Steady run in Z2 or Z3 REST DAY
Type Swim Distance 1300m
Type Swim Distance 1,200m Type Swim Distance 1,200m Instructions 10 x 50m alternating 50m fc,
Wed
Wed
Instructions 10 x 50m, alternating 50m pull, Instructions 10 x 50m, alternating 25m fc, 50m breast. +30secs rest.
Type Swim Distance 1,000m
50m bi.+30secs rests. 200m alternating 50m 25m bi+30secs rests. 200m kick, alternating 8 x 25m alternating 25m fists, 25m breast,
Instructions 900m fc non-stop. 1 minute
fc, 25m kick. 10 x 50m, alternating 50m pull, 50m in Z2, 50m in Z4. 10 x 50m, alternating 25m fc head up, 25m fc. +30secs rest. 200m
rest. 100m breast
50m bi.+30secs rests 50m pull, 50m breast.+30secs rests kick in Z4. 8 x 25m alternating 25m fists, 25m
breast, 25m fc head up, 25m fc. +30secs rest.
100m pull
Thur
Thur
Instructions 9mins in Z2, 3 x 4mins in Z4 Instructions 10mins in Z2, 4 x 2mins in Z4 Type Run Time 30 mins
(+2mins rest), 5mins in Z2 (+1min rest), 9mins in Z2 Instructions 10mins in Z 2, 10mins in Z4, Type Run Time 30 mins
10mins in Z2 Instructions Steady run in Z2
Fri
Type Brick Time 1 hour 20 Type Brick Time 1 hour 20 Type Brick Time 1 hour 20 Type Brick Time 1 hour
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle
in Z2, into run 20mins in Z3 in Z2, into run 20mins in Z3 in Z2, into run 20mins in Z3 50mins in Z2, into run 10mins in Z3
Instructions 6 x 100m, alternating 50m fc, Type Swim Distance 1,400m Type Swim Distance 1,500m
Instructions 8 x 100m, alternating 25m fc, Instructions 8 x 50m as (1-2: fc head up, 3-4
Mon
Tue
Instructions 4 x 100m, alternating 50m pull, Instructions 10 x 50m, alternating 25m fc, 100m pull. +30secs rests. 8x 25m alternating
25m bi.+30secs rests. 10 x 50m, alternating Type Swim Distance 1500m
50m bi.+30secs rests. 400m alternating 50m 25m fists, 25m fc, 25m fc head up, 25m fc. Instructions Swim open water if possible - up
fc, 25m kick. 4 x 100m, alternating 50m pull, 50m pull, 50m breast.+30secs rests. 2 x +30secs rest 200m kick in Z 2. 500m fc, in Z 3.
200m fc, at race pace, +1min rest. to 1500m
50m bi.+30secs rests 200m as 50m fc, 50m back, 50m breast, 50m
fc.
Thur
Thur
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Type Brick Time 1 hour 45 Type Bike Time 1 hour
20 mins in Z2, into run 25 mins in Z3 20 mins in Z2, into run 25 mins in Z3 Instructions Bike to run session. Cycle 1 hour Instructions Steady bike, road or MTB.
20mins in Z2, into run 25mins in Z3 Z2
82 FEBRUARY 2011