Sportsguide Multisport Magazine

TRIATHLON TRAINING WITH GLEN GORE

 By bianca on November 9th, 2009

Complete this easy to do 8 week Triathlon Training programme, and you’ll be sure to finish your first triathlon. Summer is almost upon us and you’re itching to do that sprint triathlon! You want to finish it don’t you? Good, follow this easy to use 8 week programme and you will easily cruise through.

TESTER SESSIONS: 
Our first three sessions will begin on a Friday. The idea here is quite simply to show you what your limitations are, and to gauge your start up fitness levels.

Friday
Put on your watch and run for a total of 20 minutes at a good comfortable pace. See what distance you can cover in the time limit allowed. Don’t go hard, easy is what you want.

Saturday
Go down to your nearest pool and attempt to swim non-stop for 5 minutes. It may sound short, but if you are not a swimmer, it could feel like an eternity. Rest if you have to, once again measure the distance you complete within the 5 minute limit.

Sunday
Take out your bike, and see what distance you can cover in 60 minutes. Once again, take it easy and do not over-exert. 
You might be slightly stiff and somewhat tired, especially if you’re a complete couch potato. None the less, at least you know where you stand in terms of your limitations. Now for the hard work, as you begin the 8-week cycle.

MONDAY (S): This is a day of rest throughout the 8 weeks. A perfect day to relax, enjoy, and sort out those post weekend blues.

I have divided the programme into four parts:

CYCLE 1: 2 weeks of easy regular training…

This will allow you to get a feel for the way a triathlete should train. It will help you build up strength, allow you to lose the stiffness in your muscles, and show up your strengths and weaknesses. You should know exactly where you stand after the first two weeks.

CYCLE 2: weeks 3 to 4…
Here we shall keep the programme structure the same, but up the mileage by 20%. It means that you will go a bit harder, allowing you to build up a good base from which to work. It is important that we do not overdo it, injury  and a lack of energy are two issues we want to avoid. 

CYCLE 3: weeks 5 to 6… 
These will be the two peak weeks and will be most important. Consistency is the name of the game. You have to keep your sessions regular and not skip, if possible. Obviously illness, injury or exhaustion can be taken into account, but if possible, stick to the programme as best you can. You can play around with some of the sessions, so mix and match where necessary. As long as you do the weekly sessions of four in the pool, bike and run.

CYCLE 4: weeks 7 to 8
- week 7: This week will be used specifically for speed work. Everything is short and sharp. The countdown has begun.
- race week: This is basically rest, rest and more rest. You won’t become fitter in the week preceding the event. If anything, you can decrease your chances of having a good race, and do some serious damage by overdoing it. Relax and enjoy the rest. Wait for the big day, and give it everything you have got. For most, it’s just a question of finish, so take up the challenge and enjoy the race and the atmosphere. It could be the start of a very long triathlon career.

HELPFUL HINTS AND TIPS
Be in possession of the right equipment: 
 It is compulsory to wear a swim cap during the swim leg of a triathlon, so make sure you buy one. Most indoor pools require that you use them, so you should already have this basic item. 
Goggles are also important. If you wear specs or contact lenses, then they are an absolute must. One must admit that you are certainly not going to see any marine life under water, so the goggles are there more for comfort and eye protection.

You will have noticed the use of wetsuits at all the races. The original thought was to use this suit to keep you warm in the cold water. Things have changed and manufacturers now design suits to make you faster. These are quite costly, so if you are on a budget, rather opt for the speedo. Unless the water is really cold, do not wear the old faithful skin diving suit. This will only weigh you down and hinder your swim stroke. Either buy the expensive triathlon wetsuit or go with the costume.

Your bike choice is also between expensive and “good enough”. As a novice, I would recommend that you keep faith in whatever bike you have presently, be it a jalopy or a mountain bike. As long as it has two wheels and is roadworthy, it’s certainly good enough for your first triathlon. Look at getting something slightly lighter and more efficient only once you have passed the beginners stage and wish to go faster. I would not spend too much money until I was completely sure that this was the sport for me.
Most novices will ride in their running shoes, which is not a bad thing. If you want to look the part, then buy yourself a decent pair of cycle shoes and pedals. These two items will definitely make you go faster.
A helmet is also compulsory, so don’t go to the race without it!!

Running shoes are an essential item to add to the list. Don’t run in new shoes on the day of the race. Wear in the shoes first, the run is hard enough without having to worry about blisters.

CYCLE 1 (Weeks 1 – 2)

Swim

Tue: 8 x 25m swim easy, rest 30 secs between each100m easy swim 4 x 25m hard, rest after each
Wed: rest
Thurs: 4 x 100m straight swim, rest 30 secs after each
Fri: rest
Sat: 8 x 50m swim
Sun: 2 x 200m straight swim, rest 1 min after each
Tue: 400m straight swim
Wed: 16 x 25m swim, rest 30 secs after each
Thu: rest
Fri: 4 x 100m swim, rest 1 min after each
Sat: 8 x 50m swim – one easy, one hard. Rest 30 secs after each
Sun: rest

Bike 

Tue: rest
Wed: 20 – 60km easy
Thurs: rest
Fri: 20 – 40km easy
Sat: 15km easy
Sun: 60km easy
Tue: rest
Wed: 40 – 60km moderate
Thu: rest
Fri: rest
Sat: rest
Sun: 80km moderate

Run

Tue: 4km easy jog
Wed: rest
Thurs: 4km easy
Fri: 4km hard effort, record your time
Sat: 4km easy
Sun: rest
Tue: 4km moderate
Wed: rest
Thu: rest
Fri: 4km time trial, record your time
Sat: 4km easy
Sun: 4km directly after the bike

CYCLE 2 (Weeks 3 – 4)

Swim

Tue: 4 x 200m straight swim, rest 1 min after each
Wed: rest
Thurs: 8 x 100m swim, rest 30 secs after each
Fri: 16 x 50m swim, rest 15 secs after each
Sat: 32 x 25m swim, rest 10 secs after each. Rest 1 min after each 4
Sun: rest
Tue: 800m straight swim
Wed: 2 x 400m swim, rest 2 mins after each
Thu: rest
Fri: 4 x 200m swim, one hard, one easy. Rest 1 min after each 200m
Sat: 800m straight swim, record your time
Sun: rest

Bike

Tue: rest
Wed: rest
Thurs: 40- 60km easy
Fri: rest
Sat: 20km ride after swim
Sun: 80km ride at good pace
Tue: 20km easy
Wed: rest
Thu: 20km moderate
Fri: rest
Sat: rest
Sun: 40km TT hard effort, record your time

Run

Tue: 8km easy
Wed: 6km of hills
Thurs: rest
Fri: 4km hard time trial, record your time
Sat: rest
Sun: run 2km after bike ride
Tue: 7km easy
Wed: 7km moderate
Thu: rest
Fri: 4km time trial, record your time
Sat: rest
Sun: 2km after bike, run easy

CYCLE 3 (WEEKS 5 – 6) This is your most important training period. Stay healthy, eat well and rest. You need these next two weeks to give you that peak needed for the event. If you do get injured or sick, take time off, don’t try and play catch up by stacking your days with increased mileage.

Swim

Tue: 1000m straight swim
Wed: rest
Thurs: 10 x 100m on 2:30 secs
Fri: 5 x 200m, one easy, one hard, one easy, one hard, last easy. Rest 1 min after each
Sat: 20 x 50m, rest. Rest 10 secs after each. Rest 1 min after each set of 5
Sun: rest
Tue: 2 x 500m swim, rest 2 min after each
Wed: rest
Thu: 10 x 100m on 2:30, rest 1 min after 5
Fri: 20 x 50m on 1:30, rest 1 min after 4
Sat: 40 x 25m swim, 4 hard then 4 easy, do 5 sets
Sun: rest

Bike

Tue: rest
Wed: 40km hard
Thurs: 40km moderate
Fri: rest
Sat: 20km easy
Sun: 90km hard
Tue: rest
Wed: 40km easy
Thu: rest
Fri: rest
Sat: 20km moderate
Sun: 80km hard

Run

Tue: 8km easy
Wed: 5km moderate
Thurs: rest
Fri: 4km time trial, record your time
Sat: rest
Sun: 5km run, directly after the ride
Tue: 5km easy
Wed: 8km moderate
Thu: rest
Fri: 4km time trial, record your time
Sat: rest
Sun: 5km run, directly after the ride

CYCLE 4 (WEEKS 7 – The hard training is over, you just have to sharpen up and get some good rest. The important thing about speed is, go all out, but rest in between.
Your sleep is also important during this period.

Swim

Tue: 200m easy. 4 x 50 hard effort, rest 30 secs after each 200m easy 8 x 25m swim hard, rest 30 secs after each 200m easy swim
Wed: rest
Thurs: 500 m swim, as hard as possible
Fri: rest
Sat: 5 x 100m sprints, after each 100m rest 1 min
Sun: rest

Bike

Tue: rest
Wed: 20km, easy ride for 4km, hard ride for 1km. Do it 4 times
Thurs: rest
Fri: 10km time trial, as hard as possible
Sat: rest
Sun: 20km time trial, as hard as possible

Run

Tue: 8km fartlek run: • jog 400m • sprint 100m
Wed: rest
Thurs: 4km easy
Fri: rest
Sat: 4km time trial
Sun: 4km easy run

LAST WEEK (RACE WEEK) The most important aspect here is rest, rest, rest. You are not going to get any faster or fitter in this last week… Enjoy it while it lasts.

Tue: run 8km, nice and easy
Wed: ride for 20km, also nice and easy
Thurs: swim 500m, at leisurely pace
Fri: rest
Sat: rest
Sun: RACE DAY (ALL OUT!!!)

RACE DAY HINTS
In the transition area, make sure you know exactly where your bike is. When you have a thousand bikes all lined up together, and you’re not totally sure where you put yours before you started swimming, you may end up losing plenty of time looking for your trusty steed.

The swim start is also vitally important. Don’t go to the front unless you can swim with the big boys. Rather start at the back or on the sides, where you have a good amount of freedom to swim at your own pace. Look up continually to make sure you’re headed in the right direction. 

Before you start the bike, take your time and ensure that you have what you need to complete the bike ride: a spare tube and pump in case of puncturing. You do not want to train for weeks, only to find that you get a puncture and cannot repair it!

Start the bike easy and build up speed. If you’re a slow swimmer, do not try and make up for all the time lost on the swim within the first couple of kilometres on the bike. Pacing is of vital importance.

The run is also approached with a certain amount of caution. Start slowly and finish like the wind.

If it’s hot, drink adequately during the bike and the run. Your performance will take a dip if you’re dehydrated, so keep that in mind during the race.

Look and learn! There is nothing better than learning from those in the know. 

If you have any questions, please contact Glen: glengore@sportsguide.co.za

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