My First Triathlon Primer
Program Description
Duration: 6 weeks
Program Description
Triathlon is a multi-disciplinary sport that consists of swimming, cycling and running legs, completed back to back. The starting point for any individual who has never taken part in a triathlon, and has limited experience in training for endurance sports, should be this program.
This 6 week progression will ensure you have a level of fitness in all 3 disciplines that will allow you start your first Triathlon event with confidence and complete it comfortably.
At the end of the program you will be able to: Swim 400m continuously, cycle 10km and run 2.5km.
Due to the short nature of this training program (6 weeks only), you will be following a 6 day training – 1 day recovery progression.
Monday: Recovery day
Tuesday: Swim Session
Wednesday: Indoor or Outdoor Bike Ride
Thursday: Running Workout
Friday: Swim/Strength Session
Saturday: Ride/Run Brick Session
Sunday: Run Session
Pull on your swimming goggles, pump up your bike tires and tighten your shoe laces. SUBSCRIBE and stick to this programs and you will be at the start line in no time. Good luck and remember to have some fun along the way.
Program Prerequisites
To be able to participate in this training program, you should have some experience in with swimming, running and cycling.
This does not mean you have to be super fit in any of the 3 disciplines, but must be able to swim freestyle (Front crawl), be able to walk a mile at a brisk pace and continuously, in around 15 minutes, and be able to ride a bicycle safely and comfortably.
The purpose of this program is to get you prepared to take part in the event – with confidence.
This Program's Requirements:
Swimming:
- Swimming costume – preferably not loose fitting, or baggy as this will make swimming all the more difficult
- A Swimming cap and Swimming goggles
- A pool buoy (a compressed foam floatation device) that is placed between the legs to help keep your legs from sinking and a kicking board (many community pools have these items available at pool side).
Cycling:
- The most important a bike – serviced and safe for riding.
- A bike helmet is mandatory in races and should be worn every time you ride outdoors.
- A bicycle tire pump, a spare tube and tire levers are also essential tool in case of a flat tire.
A water bottle and a water bottle cage on your bike will also be important for the longer rides.
Watch the video: Essential 10-Point Bike Checklist with Willie Cromack for more assistance or go to your neighborhood bikes store for assistance.
Running / walking:
- A good pair of running shoes, and perhaps a sun peak.
Watch the video: Proper Running Shoes Selection with Keith Nicoll go to your local running store for more assistance.
This programs Recommends:
Two tools that may help you train efficiently and effectively.
- Polar Heart Rate Monitor: (watch Basic Heart Rate Monitor set up with Mark Coates and James Greenwood)
- MyPypeline Prehab Kit for your strength training.
Daily Time Commitment:
Sessions: 60 - 90 minutes in duration.
Weekly Time Commitment:
Average: 6 hours a week
Next Progression:
Triathlon is a great sport because there is something for everyone.
The next step will be a 12 week plan leading you to a Sprint triathlon, that is made up of a 750m swim, 20km bike ride and 5km run.
By following the full series of triathlon program progressions, you will be able to seriously consider doing a full Ironman event.
Required Workout Videos
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.
Equipment
Recommended Equipment
Online Resources
Tons of tips, guidelines and other relevant information.
Specific to swimming, with coaching and training tips for all levels of athlete.
A great tool for measuring routes, planning routes, and checking out routes other runners in your city have put together.
Very similar to map my run, but specifically for cyclists.
Program Training Calendar
This program's FREE training calendar includes trainer's notes and workout tips.
To get this training calendar, login now or join MyPypeline.
Join now!Program Trainer
James holds a post graduate degree in Exercise Science and is a member of NSCA certified as a CSCS, a Triathlon Canada coach and a Certified Exercise Physiologist. As a coach of multi-sport athletes and conditioning clients James specializes in combining testing, programming, and strength and conditioning. James has trained both able-bodied and physically challenged swimmers for the 2004 Athens Olympic games, consulted for junior, elite road cycling teams, and trained triathlete Christine Fletcher, who achieved a 3rd place at Ironman Canada.
