Middle Distance Triathlon Training Plan
middledistancetriathlonTrainingPlan
yourplanWe’ve curated the best training plans for a widerange of distances, to help you acheive your goals.This plan is 12 weeks long and assumes thatyou’re moving on from Olympic distance up toMiddle Distance / Half Iron and have a good levelof fitness on starting.This plan is a weekly breakdown to help you getrace ready. However, if your schedule is tight, justadjust the plan to your needs. It’s a guide, not arequirement. Above all, listen to your body, don’tpush yourself unnecessarily and enjoy it.
GlossaryMP - Max pace. As fast as you can go.Active Recovery - Being active in a way that promotes recoveryrather than intensity. So yoga, walking, stretching and movement toget blood flowing to your muscles.CSS - Critical Swim Speed. Ask a coach to calculate this for you, itgives you an idea of your optimal 100m pace. It’s based off yourlactate threshold at 200m and 400m time trial.HIIT - High intensity interval trainingFTP - Functional Threshold Pace. The maximum effort you can sustainover roughly a 45 minute duration. A 10km run or 25km bike timetrial would show your FTP by working out your pace per km/ paceper mile. Don’t go crazy here, the key is functional! You have to beable to sustain it.TAPER - Reducing your activity in the days/weeks leading up to arace. For shorter events your taper may only be a few days, and forIronmans this could start weeks before your event.
MONTUESWEDSTHURSFRISATSUNRest dayRunWorkoutSwimRest dayRideSwim160 mins (35mins tempo)Long run – 90mins,Rest day2Rest / activerecoverysRun31 x 30 min easyrunsRest day4Rest / activerecoverysRest day5Rest / activerecoverysRest day6Rest / activerecoverysRest day7Rest / activerecoverysRest day8Rest / activerecoverysBike 45 min orstatic bike ingym or spinclassSwim200-400m or10-15 minActive recovery,low impactexercisefocusing onflexibilitySwimRest day200m hard 1200m @ 2-3secs/100mslower than CSSpaceActive recovery,flexibilty &stretchingSwimRest day200m hard 1200m @ 2-3secs/100mslower than CSSpacePractice yourtransitions. Moreon the nextpageWorkoutSwimRest day45 min workout,strength, circuitsor spin class400m hard 1200m @ 2-3secs/100mslower than CSSpacePractice yourtransitions. Moreon the nextpageWorkoutSwimWorkout45 min workout,strength, circuitsor spin classIntervals total2,200m, 3 x200m, 3 x 150m3 x 100mCross training,running orexercise of yourchoiceSwimWorkoutRunWorkoutIntervals total2,200m, 3 x200m, 3 x 150m3 x 100m45 min workout,strength, circuitsor spin classRide2 x 20 mins, 5 x5 mins @ 90-100FTP or 85-90%max heart-rateRideEasy rideCadence drillsRunLong run 1.45minsRide3 x 20 mins4 x 8 mins @90-100FTP or85-90%mhrSwimIntervals total2,500m, 4 x200m, 3 x 150m3 x 100mRide4 x 20 mins, 3 x12 mins @ 90100 FTP or85-90% mhrWorkoutBike 45 min orstatic bike ingym or spinclassWorkoutBike 45 min orstatic bike ingym or spinclass1 x 30 min easyrunCross training,running orexercise of yourchoiceSwimWorkoutIntervals total2,200m, 3 x200m, 3 x 150m3 x 100mCross training,running orexercise of yourchoiceWorkoutSwimWorkout45 min workout,strength, circuitsor spin class600m hard 2000m @ 2-3secs/100mslower than CSSpaceCross training,running orexercise of yourchoiceRunLong run - 2hrs2 x 20 mins, 4x 5 mins @ 90100 FTP or85-90% maxheart rateRun65 mins (40mins tempo)Hills/ techniqueRun1 x 30 min easyrunRun70 mins (45mins tempo)Run75 mins (50mins tempo)Hills/ techniqueRun1 x 30 min easyrunRun80 mins (55mins tempo)Run85 mins (60mins tempo)Hills/ techniqueSwim200-400m or10-15 minRide1 hour ride, testyour kit & try togo with a groupSwim6 x 200mRide3 x 20 mins4 x 7 mins @90-100 FTP or85-90% maxheart rateRide/RunBrick workout:bike 60km run6kmRideEasy rideCadence drillsRide/RunBrick workout:bike 70km run6kmRide/RunBrick workout:bike 80km run12km
9MONTUESWEDSTHURSFRISATSUNRest dayRunWorkoutSwimRunRideRide/Run90 mins (65mins tempo),Rest day10Rest / activerecoverysRest day11Rest / activerecoverysRest day12Rest / activerecoverysSwim600m hard 2000m @ 2-3secs/100mslower than CSSpaceSwimBike 45 min orstatic bike ingym or spinclassWorkoutBike 45 min orstatic bike ingym or spinclassWorkout600m hard 2000m @ 2-3secs/100mslower than CSSpaceSwimSwim200-400m or10-15 minSwimIntervals: 1500mBike 45 min orstatic bike ingym or spinclassSwim400-500m or10-15 minBike 45 mins,including 15mins @ RacePace Run 30mins @ RacePace with last 5mins fastSwim 30-40mins, 600800m in 100 or200m repititions@ target racepaceSwim 20 minson course, Bike30 mins inc20 mins @ racepace 20 minsrun inc 10 mins@ race paceLong run – 90minsRest dayRest / activerecoverysRest dayRest / activerecoverysEasy rideCadence drillsRun90 mins (65mins tempo)Ride2 x 20 minseasy rideRest dayRest / activerecoverysBrick workout:bike 50km run5kmRideEndurance: ride90kmRunBrick workout:bike 50km run5kmRideSwim 15 mins,Bike 15 mins,run 10 mins inc5 mins @ racepace3 x 20 mins4 x 7 mins @90-100 FTP orRace Day85-90%maxheart rate
TransitionsNailing the transitions can put you way up in theleaderboard, saving valuable time and keeping upyour race momentum.You need to know where you’re going, so go and explore thetransition area when you arrive, get a feel for the lay of theland. This is especially important if you’re a beginner, usuallypeople are very friendly and happy to help if you have anyquestions.Work out the fastest way to get to your bike, and to the runcourse. Keep this to mind, as guaranteed it’ll be a bit of a freefor all. You’ll need to keep focused.Make sure you’ve got all the kit - the amount of timessomeone in our team has turned up without a helmet orsomething is uncountable. Lay it all out the night before. Placeyour helmet, sunglasses etc carefully on/around your bike atthe transition so you’re absolutely sure where everything is.If it’s a wetsuit swim, you’ll want to start thinking about peelingit off. Running up through the shallows can burn preciousenergy so swim as far as possible. Find your angle out of thewater, start pulling off your wetsuit whilst getting to T1 as fastas possible. Your wetsuit should be half off by the time you getthere.Get out of the crowd on your way to the bike, wheel it awayfrom others to give yourself a clear launch.Once you’re on your bike, get into the rhythm of things. Enjoyit, take a breath and start mentally preparing for the third andfinal stage. Don’t go too fast into T2, you really don’t want tocrash here so be careful and remember where you’re going.Swap into your running shoes, find the fastest exit and get outthere. Don’t forget to take off your helmet. Not a good look.With transitions, practice makes perfect. In your pre-racetraining it’s highly advisable to set up a mini transition area,parks work perfectly where you can do loops. Practice everyelement and you can’t go wrong. Get it to within 10 secondsand you’ll be a total pro.
Circuits explainedCircuits are a great way to increase your strength in advance of abig cycle. Build up your muscles and endurance and you’ll feel muchstronger and ready to face those hills.We’ve collated a few of our team’s favourite pre-race exercises andexplained how they work. You can then use them in the pattern onthe next page to really take your training to the next level.LungesGood for strengthening glutes & legs1. Stand with feet staggered far apart, left in front ofright with right heel raised, and hands on hips; balancebody weight mainly on left foot.2. Bend left knee 90 degrees as you lower into a lunge,right knee bent.3. Return to start position.Do 10 to 15 reps; switch sides and repeat.For the second round, hold dumbbells in each hand,arms by your side as you dip down. For the third, addin a bicep curl with the dumbells as you lower down.Rower Sit UpExcellent for shoulders, abs & lengthening tight backmuscles1. Lie faceup on floor with arms stretched behind head2. Engage abs and sit up, bending knees in towardchest as you sweep arms out and around legs.3. Lower back to start position without fully touchingarms and legs to floor.Do 10 to 15 reps.Single Leg SquatDead lift RowIt’s so important to look after your back, so position iskey here. A great workout for biceps, glutes & hamstrings too.1. Stand with feet hip-width apart, holding a dumbbellin each hand in front of thighs, palms facing each other.2. Hinge forward from hips until back is parallel to floor,arms hanging down. Drive elbows behind you, bringinghands by ribs.3. Lower dumbbells, then return to start position tocomplete 1 rep.Do 10 to 15 reps.Plank MatrixGood for strengthening abdominals, back & shoulders1. Lie face down with forearms on the floor shoulderwidth apart. Keeping your core tight, your back straight,and your bum down, rest on your forearms and holdyour plank position for 30 seconds.2. Move onto your right side, putting one arm in the air.Your hips should be high off the ground, rest sidewayson your right forearm. Hold for 30 seconds.3. Move onto the left side, hold for 30 seconds. Repeat3 timesBox jumpsGreat for strengthening leg muscles, partciularly glutesand quads1. Stand with feet hip-width apart, arms extendedforward in front of chest; lift right foot a few inches offfloor, foot flexed.2. Lower into a single-leg squat, bending left knee 90degrees. Return to start position.3. Do 10 to 15 reps; switch legs and repeat. Try and liftyour right leg higher as you squat.This is a great high energy workout for the lower legs,the glutes and quads1. Find a sturdy box or step 2 feet in height. Stand 1.5feet away. Bend your knees slightly, squat down andexplode upward onto the platform, swinging your armsupward and landing lightly on the balls of your feet.Hold this position for 2–3 seconds; then jump backdown to the floor, landing on both feet. The squat is theimportant part here - so take it low!Repeat 3 times
Circuit pattern ideasWe’ve detailed below a line up of circuits where you can use theexercises from the previous page, along with some newer ones. We’vefound that these workouts are best when you mix it up, so this is agreat starting point but feel free to go off piste.You can do these absolutely anywhere, don’t worry about speed, allyou need is your own body weight and a basic set of dumbells.123CircuitCircuitCircuit4Circuit1. Box Jumps — 40 seconds2. Plank Matrix — 40 seconds3. Deadlift & Row — 40 secondsDo this circuit two times before taking a1-minute break.1. Single-Leg Deadlifts — 40 seconds2. Hand Release Push-Ups — 40 seconds3. Rower Sit Up — 40 secondsDo this circuit two times before taking a1-minute break.1. Hip thrusters — 40 seconds2. Lunges — 40 seconds3. Single Leg Squats — 40 secondsDo this circuit two times before taking a1-minute break.1. Hip thrusters — 40 seconds2. Lunges — 40 seconds3. Single Leg Squats — 40 secondsDo this circuit two times before taking a1-minute break.567CircuitCircuitCircuit8Circuit1. Hand Release Push-Ups — 40 seconds2. Burpees — 40 seconds3. Press Ups — 40 secondsDo this circuit two times before taking a1-minute break.1. Step Up Bicep Curl — 40 seconds2. Lunges — 40 seconds3. Box Jumps — 40 secondsDo this circuit two times before taking a1-minute break.1. Hip thrusters — 40 seconds2. Single Leg Squats — 40 seconds3. Cossack Squats — 40 secondsDo this circuit two times before taking a1-minute break.1. Burpees — 40 seconds2. Step Up Bicep Curl — 40 seconds3. Jumping Jacks with Dumbbells — 40secondsDo this circuit two times before taking a1-minute break.
Build yourcycling enduranceThe best exercises to build strength and power in your legs andimprove your cycling endurance.These include working in high gears to test your muscles and buildstrength. However, always try and maintain your form and pedal insmooth circles. You’ll be going faster over short periods of time duringthese workouts, so be careful not to overdo it.Sprinter startsFlying 40sChoose a good stretch of road that will letyou sprint for 200 metres. Warm up by ridingfor at least half an hour before starting anyinterval training.Similar to intervals, but faster. Train yourbody to recover quicker over repeatedsurges. In a high gear, push hard for 40seconds, recover for 20. Repeat at least 10times. Do 4 of these repetitions with a rest inbetween.Get into a high gear and pedal as hard asyou can, keeping your body still. Your hipsshould be doing all the work here. Out ofthe saddle, you can come to a slow stop atthe end of 200 yards, almost to a standstillwithout clipping out. Rest a minute, thenrepeat 4 times. Increase the number ofintervals, or the level of your gears. You willbe stiff in the morning, but it’ll be worth it.Hill chargesOn a relatively moderate incline, absolutelyburn it up for 30 seconds. Then rest,coasting back to your starting point. Repeat,alternating between standing and sitting for6 climbs.Steady climbingGet some hills in. Either repeat the same oneover and over or find a good 5 mile stretch.Your pace should be even and steady.Alternate high and low cadences all theway up the hill, keeping your heart rate justbelow your race pace.Stretch, roll & recoverSee our nutrition pages, what you eat canhelp you recover faster. Drink lots of water,get the foam roller out, and always alwaysstretch those tired muscles.
nutritioNWe’ve created a brief list of what of our best nutritional tips for thelead up to race day. However, these are a guide so don’t suddenlychange your whole diet for whey protein. Keep it healthy, and if you’reunsure, consult a sports nutritionist.The Run UpIn the lead up to a big race, it’s important to startas you mean to finish. The worst thing you can do ischange your diet suddenly on race day. So, if you planon cycling with gels or protein bars, start training withthem now.We love Tribe, Clif or Prime Bars for slow releaseenergy on the go. Otherwise, gels are available to buyat pretty much any running shop, or you could go oldfashioned and stash some almonds in your pocket.However you do it, start getting your stomach used toit as soon as possible. Gels in particular can have an‘interesting’ effect on your tum if you haven’t used onebefore.Don’t be afraid to fuel up on the flyThe average runner will burn approximately 50calories per mile of cycling, so if you’re going a longway before breakfast, it’s advisable to consider howmuch fuel your body will have.Don’t leave it to the last minute, fuel up, even if youdon’t currently want to. Fatigue can set in very quicklyso it’s advisable to preempt it by eating at regularintervals. You might wake up before a ride, have agreat complex-carbohydrate-fueled breakfast butthen start to wane an hour or so later. Take somebars/almonds with you and keep up the momentum.Complex carbohydratesComplex carbs are your greatest friend. Wholewheatpasta, brown bread, potatoes, fruit, porridge andhealthy grains with lots of slow release energy willkeep you going through the ‘wall’. They’re packed fullof nutrients such as fibre, vitamin C and calcium.Foods like white bread, white pastas and processedfoods are full of sugar, and while they’ll give youan instant hunger fix and a quick boost, it’s notsustainable. Switch up your diet for the good heartygrains and you’ll see your endurance increase.Our favourite pre-race foods: Sweet potatoes,avocados, almonds, eggs, whole grain bread, oranges,beans, lentils, salmon, chicken, yoghurt, bananas andthe all important fresh veg. Obviously not all at once.Pre RaceCarb loading is definitely one of our favourite parts ofracing, but it’s important not to overdo it. Go bananason the pasta the night before and you might end upfeeling sluggish on race day.Have a your last big meal at about lunchtime theday before the race, then just have a normal sizedinner. This will stop you going overboard, stick to thewholegrains and you’ll be right as rain the next day.Race DayIf you’re used to having a cup of coffee before a race,do it. Keep your routine. We recommend a good heartybreakfast, avoid high fat foods like dairy and meats,keep it relatively plain with porridge/toast/fruit.Take some supplies with you to the race, it’s best toget there early to get your number and get the lay ofthe land, so you might need to fuel up again. Above all,drink water, stay hydrated.Hell yes! You’ve done itTime to celebrate. But first, eat something sugary,replenish with fruit (or haribo, it seems to be readilyavailable at most finish lines!) Try Gatorade or coconutwater which are full of electrolytes. Your body is greatat absorbing complex carbohydrates after a ride, mixwith protein to aid recovery.Avoid eating a huge meal, go for something restorativeand try not to go too crazy with the celebrating.Although, having said that, a few post-race beers areunlikely to have a detrimental effect. Alcohol doesdehydrate you so be sure to drink plenty of water.Best of luck from the whole team at Letsdothis.com,you’ll smash it.
Race day tipsFrom experts and amateurs alike. Survive the pressure.“Don’t change too much onrace day - that goes fornutrition, kit, warm up etc.Otherwise you’ll be askingfor trouble ”“Zone out - switch off yourmobile phone/music andenjoy the surroundings.That’s what you are therefor after all.”– Olly Freeman– Bradley Wiggins“I always go off too hot sokeep telling myself for thefirst half don’t be an idiot,for the second half don’t bea wimp.And never, ever forget theVaseline.”– Sam Browne“I always get pretty nervouson race day itself, so makesure I’m over-prepped thenight before. Kit laid out andtarget splits written on myarm. And don’t forget to stayhydrated!”“I like to find a quiet spot,shut my eyes and visualiseeach stage of the race how I’m feeling physicallyand mentally - so whenI’m out there I’m ready forwhatever comes my way”– Stephanie Ede– Constantine Louloudis“Join together with a group– be it a running club ora group of friends, just soyou have that social sideof things to help motivateeach other. When you’re allworking towards a target,you pick each other up.”– Paula Radcliffe“Whatever the discipline,pace yourself. But alwaysfinish empty.”– Marc Hibbins“My first tip would be to eat.After a hard race you needto refuel. Your body needsprotein to repair the musclesand carbohydrates/sugarto replenish the muscles’glycogen stores”– Matt Rees aka The WelshRunner“Just have fun, that’s thebiggest thing. As long asyou’re smiling and havingfun that’s all that matters.”– Michael Phelps
The missionLetsdothis.com is built by athletes, so whether it’s your first5k or your tenth ironman we want to make it as easy aspossible for people to find their next challenge.From Olympic gold medal winners to people psyched bypushing their kids around a Disney marathon, these raceshave changed all of our lives. We’re here to make sure theychange yours too.If you have any questions or queries, or if you’d like to seeour other available plans, please get in touch below.Talk to the team
triathlon Training Plan. We’ve curated the best training plans for a wide range of distances, to help you acheive your goals. This plan is 12 weeks long and assumes that you’re moving on from Olympic distance up to Middle Distance / Half Iron and have a good level
The British Triathlon Federation (British Triathlon) is affiliated to World Triathlon and, as such, World Triathlon rules are applicable to all international events either hosted by the British Triathlon or its constituent Home Nation Associations, at which Home Nation Association members compete (e.g., European and World Championships).
1. ITU Level 1 Triathlon Coach 2. ITU Level 2 Triathlon Coach 3. ITU Performance Development Triathlon Coach (L2 Extension Programme - invitation only) ITU Coach Education Programmes - Level Descriptors ITU Level 1 Triathlon Coach ITU Level 1 coaches will be able to deliver triathlon sessions to groups of triathletes without supervision.
OLYMPIC DISTANCE - BEGINNER . info@rgactive.com . www.rgactive.com . This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. In order to be able to complete the training you should .
the top three positions in an Olympic distance triathlon; (ii) to identify which discipline present the highest influence on overall race performance and if it has changed over the decades. Data from 1989 to 2019 (n 52,027) from all who have competed in an o cial Olympic distance triathlon events (World Triathlon Series and Olympics) were .
Triathlon consists of swimming, cycling and running in one event. This training shell is for someone looking to complete a “sprint” distance triathlon, which is the shortest distance triathlon (o utside of a super sprint
Triathlon Canada may use substitutions to align with the priority selections as per the attached schedules. This substitution may be used in the following cases but is not limited to: 1. To prioritize an athlete with a better World Triathlon Individual Olympic Ranking (for Olympic
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