My First Triathlon - 12 Weeks
Program Description
Duration: 12 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.
Get great value on this program's training videos!
This 12 week progression will ensure you have a level of fitness in all 3 disciplines that will allow you start your first Sprint distance Triathlon with confidence and complete it comfortably.
At the end of the program you will be able to:
- Swim 750m continuously
- Cycle 20km
- Run 5km.
7-Day Overview:
Monday: Active recovery day
Tuesday: Running and Resistance Training
Wednesday: Cycling and Stretch
Thursday: Swimming and Resistance Training
Friday: Run and Stretch
Saturday: Swimming and Cycling
Sunday: Long Run
Pull on your swimming goggles, pump up your bike tires and tighten your shoe laces – SUBSCRIBE and stick to this program and soon you will call yourself a Triathlete. 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.
Ideally you will have first completed the TRIATHLON 101 PROGRAM, which will set you up nicely for this program.
Otherwise, you should be able to swim freestyle (Front crawl) for 250m (with limited stops), be able to run a mile continuously (at no particular speed) 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:
You will be training anywhere from 5 and 7 hours in the peak training week.
Next Progression:
Triathlon is a great sport because there is something for everyone.
If you decide to keep moving up in the event distances, the next step will be a 12 week plan leading you to a Olympic Distance Triathlon, that is made up of a 1500m swim, 40km bike ride and 10km run.
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
A great swimming resource 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.
Another great resource on all that is Swim, Bike, Run
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.
