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Triathlon for Beginners, Training Plan. Although the thought of it may be terrifying a triathlon needn’t be quite so tough! Your first triathlon needn’t be such an arduous feat. Following the beginners training plan will give you the confidence and the endurance to help you through the event. The triathlon consists of a swim, bike and run. Three disciplines to test every ounce of endurance and mental toughness. A triathlon is not that hard to prepare for. A “Fun” or “Sprint” distance triathlon is popular as a first initiation into triathlon. Here is how to train for your first triathlon.
Often considered
to be the most daunting of the three disciplines.
These 3 swim sessions should help with your swimming: If you are not very confident in the water keep the distances you swim short.
The Bike Section. This is the longest
discipline of the three and many fun Triathletes often neglect
to give adequate attention to it. The most important feature of
the bike leg is the bike itself. Make sure that the bike has had
a recent service and is in good working order. Something simple
like the gears working can make a huge difference to your enjoyment
and speed. The bike is all about how much mileage you do. Spinning classes are great for building up your strength and stamina. Otherwise just spending time on your bike will help you get fitter. I recommend that you either cycle to work once to twice per week if possible or go for two to three rides per week of up to one hour. If you enjoy cycling and want to do more then make sure that you allow an easy day or day off between cycles. Cycling shorts are a worthwhile investment. If you are feeling more confident on a bike you could try an interval session during one of your rides. Find a stretch that is 1 minute long and sprint at the end of the minute allow 2 minutes easy spinning before repeating a further 5 times. Allow 10 minutes more cycling and repeat the set again. The Run Section This is traditionally
the easiest discipline of the three but after a swim and a bike
the run becomes a little trickier. Your legs feel numb and don’t
seem to respond to what you are telling them to do. It is important
that you get the strength in for the run during your training.
Long steady runs at a pace that you can talk in full conversation
are actually very good for developing leg strength. If the furthest
you have run is up the stairs or to the bus then build your running
mileage up gradually. Start with walking for one minute and jogging
for one minute. Every week try to increase the time that you do
for this session. Hill training. Although hills may seem like hard work they make your running far more efficient and add strength to your legs. Find a short hill about 20 – 40 seconds and run up it as hard as you can. Have a breather at the top and jog down. Repeat 4 – 10 times. You should also try to practice running after you have been cycling or combining cycles with runs. This will help get you used to running after the bike leg and will provide you with a great workout. One of my favourite sessions is run for 10 minutes and cycle for 20 minutes X 3. This will give you 1 ½ hours of exercise. You could of course make this much less. i.e. run for 5 minutes, cycle for 10 X 4. The key is that you change from bike to run as quickly as you can. Make sure that you allow two days recovery before running or cycling again after the combined bike and run sessions.
Try the following combinations to get the most out of your training.
If you would like to do try two sessions per day try this routine.
For more accurate individual training plans, nutrition advice and for further improvement for future triathlons please contact: Ralph Hydes Coaching Services for costs of personal training on 07970719715 |
For triathlon & fitness training in south Cheshire & Staffordshire please click on the logo above.
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