Free, 12 Week Iron Girl Sprint Distance Triathlon Program

Program Description

Completing a triathlon is no mean feat. The training, hoewever, is the tough part, the event itself is "much easier".

This 12 week training program will ensure you are ready to take on the 750m swim, the 20km bike ride and the 5km run comfortably and confidently.

Coach Troy will be alongside you every step of the way, and will guide and motivate you at every opportunity through his fabulous Spinerval, Runerval and StrEndurance video resources.

Get the IronGirl Sprint Distance Triathlon Program's training videos now.

> How will this program help me to succeed?

• The training program, developed to maximize your fitness and conditioning levels
• Every training session has detailed training notes, small pieces of advice and tips that will make your experience that much more exciting.
• Many of the workouts have a video, with Coach Troy or Karen Dubs, putting you through your paces.
• Your 3 month training program does not only address your Cardio-Vascular fitness, but incorporates flexibility training and resistance training, to make you the most well rounded triathlete out there.
• Your monthly progression will consist of 3 weeks of increasing volume (Build weeks) with week 4, having a definate drop in training volume (Unload week) to facilitate recovery for your body and mind, from the rigours of training.

Have a look at the 12 week, Training Video Bundle here.

> What can I expect a typical training week to look like?

Your typical training week will consist of:

• 2 swimming sessions
• 2 bike sessions (Indoor and Outdoor)
• 2 Running sessions (1 indoors and 1 outdoors)
• 2 Resistance Training sessions
• 2 Active recovery (stretching) sessions.

This is how your Training week has been laid out:

Monday: Active recovery day :Stretching
Tuesday: Running and Resistance Training
Wednessday: Cycling and Stretch
Thursday: Swimming and Resistance Training
Friday: Active recovery day : Yoga
Saturday: Swimming and Cycling
Sunday: Long Run

There are a combination of Indoor and Outdoor training sessions, designed to give you the biggest bang for yourtme spent training.

Brick sessions (Swim, Bike and Run sessions - performed back to back) will ensure you and your body get no surpises on race day.

> What do I need to participate in this program?

1. Swimming:
   You will require a swimming costume (preferably not baggy shorts), swimming cap, swimming goggles
2. Cycling:
   A bicycle that is safe and in working condition, a cycling helmet, Cycling pants with chamois padding, an indoor spinner to do the Indoor sessions with Coach Troy.
3. Running:
   Running shoes

Tons of enthusiasm and an Iron will to become an Iron girl.

Program Prerequisites

The most important prerequisite in taking part in this program is that you are medically fit to do so.

If you are not 100% confident about whether you should be embarking on this program, seek medical advice from your Doctor.

Otherwise, these are the very basic items you need to complete the program:

1. Swimming:
   You will require a swimming costume, swimming cap, swimming goggles
2. Cycling:
   A bicycle that is safe and in working condition, a cycling helmet, Cycling pants with chamois padding, an indoor spinner.
3. Running:
   Running shoes

Finally, you will also require a Heart rate monitor for your training sessions, to gauge the intensity prescribed by the program.

Your heart rate zones are calculated for you in our Fitness Profile function, so training at the correct heart rate will not be pure guess work.

This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.

Recommended Equipment

Women's Polar Heart Rate Monitor

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