New to Triathlons?

Triathlons are the ultimate cross training event.  Triathletes compete for fastest overall course completion time, including timed transitions between the individual swim, bike, and run components. 


Here is a sample training guide. Tailor it to your own abilities. Gradually increase duration and intensity to prevent injury.

    March 14th- March 20th

        1. 40 min. bike trainer – spin @ 90 in the aerobars
                (10 min. warm up easy, 6 x 3  min. hard with 2  min.  medium between) 
        2. 4 mile run
                (1 mile warm up, 5 x 2 min. hill with slow jog down, 1 mile easy run)
        3. 1200 yard swim
                (200 warm up, 100, 200, 200, 300 free, all with 1 min. rest between, 200 cool down) 

    March 21st- March 28th

        1. 52 min. bike trainer – spin @ 90 in the aerobars
                (10 min. warm up easy,  6 x 4 min. hard with 3 min. medium between) 
        2. 4 mile track run 
                (1 mile warm up, 3 x ¾ mile @ race pace, walk lap between, 1 mile easy run) 
        3. 1400 yard swim 
                (200 warm up, 10 x 100 free with 30 sec. rest between, 200 cool down) 

    March 28th– April 3rd

        1. Bike the 12.2 mile triathlon course.  Pay attention to aerobars and gears. 
        2. Run the 3.5 mile triathlon course.  Focus on cadence and finishing strong. 
        3. 1600 yard swim
                (200 warm up,  3 x 400 free with 1 min. rest between, 200 cool down)  

    April 4th– April 10th
        
        1. Bike 6 miles. Run 2 miles. 
        2. 4+ mile run
            (On the triathlon course, find the biggest hill and run it 3 times [1-2 min. with slow jog down])
        3. 1500 yard swim
                (200 warm up, 2 x 550 free with 2 min. rest between, 200 cool down) 

    April 11th– April 17th

        1. Bike 10 miles. Run 2 miles.
        2. 5 mile track run
                (1 mile warm up, 2 x 1 ½ mile @ race pace,walk a lap between, 1 mile easy run) 
        3. 1600 yard swim
                ( 200 warm up, 12 x 100 free with 20 sec. rest between, 200 cool down) 

    April 18th– April 24th

        1. Bike 10 miles. Run 3 miles. 
                (1 mile warm up, 3 x 1 mile @ race pace, walk a ½ lap between, 1 mile easy run) 
        2. 5 mile track run 
        3. 1900 yard swim 
                (200 warm up, 3 x 500 free with 1 min. rest between, 200 cool down)

    April 25th- April 27th
        
          Begin to taper.
        1. Bike the 12.2 mile triathlon course.  
                 (Easy spin, focus on cadence, wear your race gear, practice transition at the end) 
        2. Run the 3.5 mile triathlon course. 
                 (Focus on cadence, wear your race gear, no kick to the finish) 
        3. 900 yard swim 
                 (200 warm up, 10 x 50 free [focus on form, breathing, flip turns], 200 cool down) 

        At this point, the focus should be preparing for the race. Easy workouts are key to provide the 
        optimal recovery before race day. 




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