| Training
for a Triathlon |
| Weeks
to Triathlon |
Swim |
Bike |
Run |
| 9 |
just
go swimming 2/3 times per week and get used to what its like swimming
steadily for 4/5 minutes. |
miss
out a couple of runs and get out on the bike. Try and ride hard up some
hills. Use these instead of a hard run session |
use
the runs as recovery. Concentrate on the swimming and cycling this week |
| 8 |
This
week use the swimming as recovery and take it easy but not swimming more
than 10 lengths without stopping for a rest. |
This
week try and do one hard cycle ride and another steady bike ride of 20
minutes with a 10 minute run after. |
This
week running can be harder with swimming taking a back seat. |
| 7 |
This
week try and get three swims in. Warm up for ten minutes nice and easy
then try and do some brisk 100m sets (4) or a couple of 200's |
Bike
is easy this week but try and do easy bike rides of 30 mins and 1 hour |
As
you are doing easy bike rides try a hard run of 20 minutes after the
shorter ride |
| 6 |
Swim
at least one 400m set but take it easy |
One
easy bike session of over 1 hour and 1 session that you do 15 minutes hard
in the middle |
Recover
with running this week. 2 easy sessions is fine after the bike if you want |
| 5 |
swim
often as you can but concentrate of short distances and quality |
three
short bike rides and nothing too hard |
One
longish run one and 1 or 2 easy runs |
| 4 |
easy
swimming when you can fit it in |
This
week try and run after every bike ride even if its just one mile |
fit
your running around your bike riding. Biking is the target this week |
| 3 |
see
if you can do at least three swim sessions. If you can, ride your bike to
the session and finish by
doing a hard effort of 200m in the pool before getting changed quickly and
riding home. |
One
of your bike sessions is after a swim. Another can be followed by a hard
run |
Recover
with easy runs this week. No hard running apart from after the bike
session |
| 2 |
2/3
swims per week with warm ups and some race pace 200m (8 lengths) |
up
to 3 bike sessions with 1
quite brisk and just under your expected race speed. Run for 5 minutes
after |
at
least one run session after doing a bike ride and running about 4km |
| Race week |
This
week is a taper week so you can swim/run and bike but reduce the volume
down but still keep up the intensity. For example bike for 30 mins with
may be a brisk 2x5 mins in the middle or swim for 30 minutes but do 3/4
hard 100metres |
