TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNERTriathlon Performance Solutions Presents:The Twelve-Week Race PlanRace distance: OlympicAthlete level: Beginner athlete in your first or second year of Olympic distance triathlon competitionHours Per Week: Six to eightThis training plan is to be used in conjunction with a Garmin multisport GPS device or devices. The plan is written so that each session is easy to understand and can beuploaded to your device via the Garmin Training Centre software so your device acts as your coach for each session, guiding you through every step.The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your life when you need to, but try to avoidcramming too many Hard sessions back to back. If you don’t have enough time to complete a full session, just go out and do what you can. A 10-minute run is better thanno run at all and it reminds the body what you are training for.This plan assumes the athlete is starting from a low to medium aerobic base of fitness.If you come from a single sports background consider replacing one session in that sport with your weakest discipline once every 2–3 weeks.Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot in12 weeks.Good luck and enjoy the journey.WWW.GARMIN.PL1
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNERTechnical Terms:Back: Backstroke swimming technique.Breathing Pattern: The number of strokes you take between breaths. It’s a good idea to have a regular breathing pattern as this will help you to find a rhythm and focus inopen water especially.Build: A repetition or session which increases in intensity and/or pace as you go through it.Catch: After your hand has entered the water to begin your stroke you have the catch phase, where you need to grab as much water as possible with your palm and forearm soyou can then pull your body over the water.Dead Spot: When cycling you have two dead spots during the pedal stroke – one at the dead top and one at the dead bottom. Pedalling efficiently means you minimise thetime spent in each dead spot.Fartlek: A session where you mix your speed/intensity but never actually stop. Literally: to play with speed.Free: Freestyle. Also known as Front Crawl swimming style.OWS: Open Water Swimming: swimming outdoors in a lake, river, the sea etc. Many races in the UK are open water but there are also a lot of pool-based triathlons, especiallyearly and late season. If you’re doing an open water race make sure you practise a few times before your event.Recovery: Time within a session where you are static or moving very slowly to allow the body to recover before the next bout of exercise.Reps: Repetition: repeated time or distance exercises within a training session.RPM: Revolutions Per Minute. The number of full revolutions one leg makes in a minute of cycling or the number of contacts with the ground one foot makes in a minuteof running. Also described as Cadence.Tech: Technique session: session where you are focusing on improvements to technique over speed or intensity.Turbo: A piece of bike training equipment that locks your bike into a stationary position and applies resistance so you can cycle indoors. Usually a triangular frame.TT: Time Trial: an effort against the clock where you are aiming to go as far or as fast as possible against a set time or distance targetWWW.GARMIN.PL2
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNERIntensity GuidelineEasy or Zone 1:Basic aerobic endurance training, 50-60% of your maximum heart rate. This zone is the basis of all endurance training and is vital to your ability to support training in theupper zones.Steady or Zone 2:Using the mid to upper levels of the aerobic system at 60-70% of your maximum heart rate. You should still be able to talk to someone while training at this intensity; it is ator just below race pace for many athletes.Tempo or Zone 3:This intensity is used mainly in repetitions and progressive sessions and is 70-80% of your maximum heart rate. This intensity corresponds to race pace/intensity for awell-trained athlete. Conversation in this zone is difficult and generally brief.Hard or Zone 4:This zone is 80-90% of your maximum heart rate. Training in this zone increases your ability to process oxygen and lactic acid and pushes your maximal aerobic capacitieshigher but this can only be sustained if you have a good base in the lower intensities.Max or Zone 5:Close to maximum pace and can only be maintained for short periods of time (1–8 minutes). This intensity corresponds to 90-100% of your maximum heart rate and is usedsparingly in training compared to the other zones but it can have big benefits to production of power/force and maximum oxygen uptake.WWW.GARMIN.PL3
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNERPhase One - Establishing Base Fitness -This phase is to establish your Base level endurance. This is a key stage that allows you tosupport the latter, higher intensity phases. Aim to be as consistent as possible.Week MondayOneEasy Swim 1:Set 1: 200m Z1 Freeand Back MixSet 2: 3x200m Z1 Pull 20sec working on anearly catchSet 3: 200m Z1 mix offree and KickDon’t worry too muchabout speed on thissession, just get usedto being in the waterand feeling relaxed.Work on technique,especially your catchand body rotationTuesdayEasy Run 20:Set 1: 20min Z1Do 5-10 min of lightmobility work beforecommencing your run.Aim to hold aconsistent HR and paceso don’t go out toohard. You should finishfeeling good. 5minstretching to finish.WednesdayThursdayFridayDay off: Take the day Easy Bike 50:Tech Swim .8:off to recover from your Set 1: 5min Z1 @ 90Set 1: 200m Z1 swimfirst couple of days.RPMmix of free and back.You might not feel as Set 2: 5min Z1 @ 80Set 2: 3x(25m kick,though you need it but RPM.50m drill, 75m swim)the goal is to beSet 3: 35min Z1All Z1 20sec.consistent and taking Spinning at 90-95 RPM. Set 3: 150m Pull orrecovery before youSet 4: 5min Very Easy Swim Z1.feel you need it willCan do this on road or Work on your recoveryhelp this. Do some light turbo. Focus on smooth and catch at front ofstretching or get apedalling. This will help stroke.massage if you can.to recover your legsfrom yesterday’s hardrunTwo Steady swim 1.3:Long Run 45:Steady Bike 50:Easy Swim 1.4:Build Run 32:Set 1: 200m Z1 swim Set 1: 45min running in Set 1: 6min Z1 95 RPM Set 1: 200m Z1 FreeSet 1: 15min Z1with a little bit ofZ1. Keep intensity even Repeat the followingand Back MixSet 2: 8min Z2backstroke.throughout the session. 3x:Set 2: 5x200m Z1 Pull Set 3: 4min Z3,Set 2: 2x50m kick Z1 This will help to build Set 2: 3min Z1 single 20sec working on an Set 4: 5min Z110sec.your base enduranceleg @ 90 RPM swapping early catchBefore the run do 10Set 3: 4x200m swim which will support your legs every 30secSet 3: 200m Z1 mix of 15min of core strengthor pull Z2 20sec.higher intensity workSet 3: 8min Z2 @ 75free and Kickexercises. Build yourSet 4: 200m Z1 swim. later on. Keep RPM high RPMUse this session topace throughout theCount your strokes on throughout and stand Set 4: 2min Z1 @ 85loosen the legs fromsession and maintainevery 3rd 50m of your tall with goodRPMthe past couple of days. your form. Finish with200’s and aim totechnique. 5-10min of Finish with:Relax in the water and 10min of stretchingreduce the amount of light stretching toSet 5: 5min L1 Easywork on your techniquestrokes you take infinish.spinning.subsequent sessions.Do this session on theTurbo or a set ofrollers.WWW.GARMIN.PLSaturdayBike to Run brick:Easy Bike 40:Set 1: 5min Z1 @ 90RPMSet 2: 5min Z1 @ 80RPM.Set 3: 25min Z1 @ 95RPMSet 4: 5min Very EasyStraight off the bikeand into:Easy Run 20:Set 1: 20min Z1. KeepRPM up when runningoff bike. Aim foraround 93-95 RPM.Remember to Hydrateduring the session.SundayMoveable Day off:Take the day off torecover from yourweek. Ideally on thisday but it can bemoved if it works betterto fit into your week.Do some lightstretching or get amassage if you can.Long Bike 90:Moveable Day off:Repeat the followingIdeally take the day off2x:here but you can moveSet 1: 35min Z1this day off to anotherSet 2: 10min Z2day in the week if it fitsRide on undulatingyour schedule betterterrain. Don’t worry too but try not to do backmuch if your HR goes to back hard sessions ifinto Z2 or even Z3 for you can avoid it. Workshort periods duringon your nutrition,the 45min Z1 over hills. especially your recoveryStay in seat over anyafter a hard or longhills and pedalsession where you needsmoothly.to take in both carbsEasy Run 10:and protein withinSet1: 10min Z1 Run off 30min of finishing.the bike. Aim for 30-50grams of carb per hour.4
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNERThree Tech Run 30:Easy Swim 1.9:Set 1: 10min Z1Set 1: 200m Z1 FreeRepeat the followingand Back Mix6x:Set 2: 5x300m Z1 PullSet 2: 1min Z3 30sec working on anSet 3: 1min Z1early catchSet 4: 8min Z1Set 3: 200m Z1 mix ofWork on yourfree and Kicktechnique during the Slight increase inpace variation.distance. Continue toMaintain a high RPM, focus on techniquestand tall and pick your rather than speed. Thisknees up whether you session will help toare running fast orbuild your aerobic baseslow.without taxing yoursystem too muchSteady Bike 60:Option Session:Set 1: 5min Z1 95 RPM If you are feeling tiredRepeat the followingtake the day off here,4x:otherwise work on yourSet 2: 3min Z1 singleweakest discipline:leg @ 90 RPM swapping Easy Run 20 or Easylegs every 30secBike 50 or SteadySet 3: 8min Z2 @ 75Swim 1.3.RPMWork on Technique.Set 4: 2min Z1 @ 85Don’t worry aboutRPMspeed, just get someFinish with:extra miles in on yourSet 5: 3min L1 Easyweakest sport.spinning.Do this session on theTurbo or a set ofrollers.Four Day off:Tech Swim 1.2:This week is a recovery Set 1: 300m Z1 swimand testing week. Make mix of free and back.the most of someSet 2: 5x(25m kick,easier sessions and50m drill, 75m swim)days off to getAll Z1 20sec.mentally ready for the Set 3: 150m Pull ornext few weeks of hard Swim Z1.work.See if you can get aswim coach to have alook at your stroke andgive you some tips onyour technique.Day off:Do some lightstretching of go to aYoga class if you can.Get your bike servicedif you haven’t had itdone for a while.WWW.GARMIN.PLDay off: How old areBike to Run brick:the shoes you areEasy Bike 60:running in? A common Set 1: 5min Z1 @ 90cause of injury isRPMrunning in shoes that Set 2: 5min Z1 @ 80have lost their spring or RPM.support due to age or Set 3: 45min Z1 @ 95use. If your shoes are RPMmore than a year old or Set 4: 5min Very Easyyou have been doing a Straight off the bikelot of running in theand into:past 6 months it might Easy Run 30:be worth getting a new Set 1: 30min Z1. Keeppair.RPM up when runningoff bike. Aim foraround 93-95 RPM.Remember to Hydrateduring the session.Test Run 40:Easy Bike 70:Test Swim 1.3:Set 1: 5min Z1Set 1: 5min Z1 @ 90Set 1: 300m Z1 swimSet 2: 3min Z2RPMwith a little bit ofSet 3: 2min Z3Set 2: 5min Z1 @ 80backstroke.Set 4: 5min Z1RPM.Set 2: 4x50m 15secSet 5: 3km TT BestSet 3: 55min Z1building each 50m Z1effort. Record Time and Spinning at 90-95 RPM. Z2-Z3-Z4.HRSet 4: 5min Very Easy Set 3: 50m Z1Set 5: 10min Z1Can do this on road or Recovery.Run on a flatturbo. Focus on smooth Set 4: 400m TT aimingsurface.Try to use the pedalling. This will help for the best time yousame location forto recover your legscan do. Don’t go outsubsequent tests. Don’t from yesterday’s hard too hard. Take yourgo out too hard, aim to runtime and HR at the endbuild through the effortof the swim.Set 5: 4x25m kick Z2 10sec, 150m Z1 swim.Steady OW 40:Swim Open water tostart getting used tothat environment.Set 1: 5min Z1Repeat the following3x:Set 2: 8min Z2breathing bilaterally ifyou canSet 3: 2min RecoveryFinish with:Set 4: 5min Z1 kickingand swimming.Nice and relaxed andenjoy.Moveable Day off:Ideally take the day offhere but you can movethis day off to anotherday in the week if it fitsyour schedule betterbut try not to do backto back hard sessions ifyou can avoid it.5
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNERPhase Two – Progressing Specific Endurance where you are working at or above race intensity.Week MondayFiveTuesdayWednesdayThis phase builds on your Base phase and introduces more race - specific sessionsThursdayFridaySteady Swim 2:Test Bike 60:Easy Run 50:Day off:Easy Swim 1.9:Set 1: 3x100m Z1 Set 1: 5min Z1 @ 85Set 1: 50min Z1How comfortable are Set 1: 200m Z1 Free10sec. Mix of kick, pull RPMDo 5-10 min of light you on the bike? People and Back Mixand swimSet 2: 5min Z2 @ 90mobility work beforespend thousands onSet 2: 5x300m Z1 PullSet 2: 4x400m Z2 Swim RPMcommencing your run. buying a bike but then 30sec working on an 30sec.Set 3: 5min Z3 @ 95Aim to hold anever get it fittedearly catchSet 3: 200m Z1 mixRPMconsistent HR and pace properly. For 100Set 3: 200m Z1 mix offree and backSet 4: 5min Z1so don’t go out too 200 it’s a worthwhile free and KickPushing your swimSet 5: 16km TT besthard. You should finish investment. Not onlyCompare times andtotals up a little. Focus effort. Record Time and feeling good. 5minwill it help you to bestroke counts to theon your form as youHRstretching to finish.more comfortable and same session in Weekget tired.Set 5: 10min Z1efficient on the bike, it 3. You should be goingTry to use the samewill also help yourfaster with the samelocation for subsequentrunning because youstroke count or usingtests - Road or Turbowon’t get off the bike less strokes for theas fatiguedsame speed.WWW.GARMIN.PLSaturdayLong Bike 150:Repeat the following2x:Set 1: 55min Z1Set 2: 20min Z2Pushing your long rideout a bit.Ride on undulatingterrain.Stay in seat over anyhills and pedalsmoothly.Cake to finishSundayLong Run 60:Set 1: 60min running inZ1. Keep intensity eventhroughout thesession. Legs might betired form your longride the day before somake sure you focuson holding good form.Keep RPM high andstand tall.6
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNERSixMoveable Day off:Update your trainingdiary today if you’venot done it for a while.It’s good to addcomments about howyou felt and theconditions when youwere training to give abit more insight intohow you are copingwith the trainingTempo Swim 2.2:Easy Run 40:Set 1: 200m Z1 swim Set 1: 40min Z1Free and BackDo 5-10 min of lightSet 2: 2x50m Z1 Drill mobility work before10seccommencing your run.Set 3: 4x50m 15sec Keep working on yourbuilding each 50m Z1- technique, even whenZ2-Z3-Z4.running slowly. Don’tSet 4: 1500 Z3 swim get sloppy. Pick up30secknees, stand tall andSet 5: 200m Z1 swim keep RPM around 93Free and Back95Use the 1500m rep topractice your pacing foryour race. Visualiseyourself swimming inthe event.Seven Easy Swim 1.8:Fartlek Run 50:Set 1: 200m Z1 FreeSet 1: 5min Z1and Back MixSet 2: 4min Z2Set 2: 6x200m Z1 Pull Set 3: 3min Z3 20sec working on an Set 4: 2min Recoveryearly catchRepeat the followingSet 3: 200m Z1 mix of 6x:free and KickSet 5: 2min Z3Use this session toSet 6: 1min Z1loosen the legs fromSet 7: 1min Z4the past couple ofSet 8: 1min Z1days. Relax in the water Then finish with:and work on yourSet 7: 6min Z1techniqueMake sure you’ve gotyour recovery nutritionin place before youstart this one.WWW.GARMIN.PLHilly Bike 90:Steady swim 2.1:Bike to Run BrickRepeat the followingSet 1: 200m Z1 swim Tempo Bike 80:3x:with a little bit ofSet 1: 10min Z1 @ 85Set 1: 20min Z1 @ 90 backstroke.RPMRPMSet 2: 2x50m kick Z1 Set 2: 10min Z2 @ 90Set 2: 10min Z2 @ 75 10sec.RPMRPMSet 3: 2x800m swim Set 3: 5min Z3 @ 95Long Ride over hillyZ2 80sec.RPMterrain. Pedal smoothly Set 4: 200m Z1 swim. Set 4: 5min Z1over hills. Remember to Slightly longer reps to Set 5: 40min Z3 @ 95hydrate and fuel during improve endurance.RPMthe ride.Keep counting strokes Set 6: 10min Z1every 3rd 50m to check Run off bikeyou are holding yourTempo Run 30:form togetherSet 1: 20min Z3Set 2 10min Z1Work on form duringyour run.Option Session:If you are feeling tiredtake the day off here,otherwise work on yourweakest discipline:Easy Run 20 or EasyBike 50 or Easy Swim1.4.Work on Technique.Don’t worry aboutspeed, just get someextra miles in on yourweakest sport.Congratulations!You’re half waythrough yourpreparation. Aim tocontinue beingconsistent with yourtraining.Moveable Day off:Hilly Bike 90:Tempo Swim 2.1:Long Run 70:Easy Bike 80:Ideally take the day off Repeat the followingSet 1: 200m Z1 swim Set 1: 70min running in Set 1: 5min Z1 @ 90here but you can move 3x:Free and BackZ1. Slight increase inRPMthis day off to another Set 1: 20min Z1 @ 90 Set 2: 2x50m Z1 Drill the length of your long Set 2: 5min Z1 @ 80day in the week if it fits RPM10secrun. Keep working on RPM.your schedule betterSet 2: 10min Z2 @ 75 Set 3: 4x50m 15sec your technique. Take a Set 3: 65min Z1but try not to do tooRPMbuilding each 50m Z1- couple of gels with you Spinning at 90-95 RPM.many back to backLong Ride over hillyZ2-Z3-Z4.and take one at 20min Set 4: 5min Very Easyhard sessions if youterrain. Pedal smoothly Set 4: 5x300m Z3 swim and another at 40min Can do this on road orcan avoid it.over hills. Remember to 30secto keep energy levels turbo. Focus onhydrate and fuel during Set 5: 200m Z1 swim up and to help yousmooth pedalling. Thisthe ride.Free and Backrecovery faster.will help to recoverAim for your targetyour legs fromrace speed on theyesterday’s hard run300’s.7
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNEREight Day off:This week is a recoveryand testing week sotake it easy and enjoysome easier session.Moveable Day off:Do some lightstretching or get amassage if you can.Phase Three – Race Specific -Easy Run 40:Set 1: 40min Z1Do 5-10 min of lightmobility work beforecommencing your run.If legs are sore youcould do this sessionas an aqua jog at thepool.Test Swim 1.3:Option Session:Test Bike 60:Long Run 60:Set 1: 300m Z1 swimIf you are feeling tired Set 1: 5min Z1 @ 85Set 1: 60min running inwith a little bit oftake the day off here, RPMZ1.backstroke.otherwise work on your Set 2: 5min Z2 @ 90Remember to keepSet 2: 4x50m 15sec weakest discipline:RPMworking on technique building each 50m Z1- Easy Run 20 or Easy Set 3: 5min Z3 @ 95high knees, RPMZ2-Z3-Z4.Bike 50 or Easy Swim RPMaround 94 andSet 3: 50m Z11.3.Set 4: 5min Z1standing tall.Recovery.Work on Technique.Set 5: 16km TT bestSet 4: 400m TT aiming Don’t worry abouteffort. Record Time andfor your best time.speed, just get someHRCompare with the test extra miles in on your Set 5: 10min Z1in week 2. Control your weakest sport.Use the same locationintensity to startas your test in week 3.Set 5: 4x25m kick Z2 10sec, 150m Z1 swim.Now you have done the bulk of the hard work and the sessions now become shorter but often with higherintensity. This is the time to practice pushing yourself hard like you will in you race and understand how to pace yourself ursdayFridaySaturdaySunday8
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNERPhase Three – Race Specific -Now you have done the bulk of the hard work and the sessions now become shorter but often with higherintensity. This is the time to practice pushing yourself hard like you will in you race and understand how to pace yourself ineTempo Swim 2.2:Moveable Day off:Test Run 40:Easy Bike 60:Tech Swim 1.2:Set 1: 200m Z1 swim Ideally take the day off Set 1: 5min Z1Set 1: 5min Z1 @ 90Set 1: 300m Z1 swimFree and Backhere but you can move Set 2: 3min Z2RPMmix of free and back.Set 2: 2x50m Z1 Drill this day off to another Set 3: 2min Z3Set 2: 5min Z1 @ 80Set 2: 5x(25m kick,10secday in the week if it fits Set 4: 5min Z1RPM.50m drill, 75m swim)Set 3: 4x50m 15sec your schedule betterSet 5: 3km TT BestRepeat the followingAll Z1 20sec.building each 50m Z1- but try not to do tooeffort. Record Time5x:Set 3: 150m Pu
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER WWW.GARMIN.PL 5 Three Tech Run 30: Set 1: 10min Z1 Repeat the following 6x: Set 2: 1min Z3 Set 3: 1min Z1 Set 4: 8min Z1 Work on your technique during the pace variation. Maintain a high RPM, stand tall and pick your knees up whether you are running fast or slow. Easy Swim 1.9: Set 1: 200m Z1 Free and Back Mix Set 2: 5x300m Z1 Pull 30sec .
(prorated 13/week) week 1 & 2 156 week 3 130 week 4 117 week 5 104 week 6 91 week 7 78 week 8 65 week 9 52 week 10 39 week 11 26 week 12 13 17-WEEK SERIES* JOIN IN MEMBER PAYS (prorated 10.94/week) week 1 & 2 186.00 week 3 164.10 week 4 153.16 week 5 142.22 week 6 131.28 week 7 120.34
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE WWW.GARMIN.CO.UK 5 Phase Two – Progressing Specific Endurance - This phase builds on your Base phase and introduces more race - specific sessions where you are working at or above race intensity. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Three Tempo Swim 2.2: Set 1: 200m Z1 swim Free and Back Set 2: 2x50m Z1 Drill .
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Week 3: Spotlight 21 Week 4 : Worksheet 22 Week 4: Spotlight 23 Week 5 : Worksheet 24 Week 5: Spotlight 25 Week 6 : Worksheet 26 Week 6: Spotlight 27 Week 7 : Worksheet 28 Week 7: Spotlight 29 Week 8 : Worksheet 30 Week 8: Spotlight 31 Week 9 : Worksheet 32 Week 9: Spotlight 33 Week 10 : Worksheet 34 Week 10: Spotlight 35 Week 11 : Worksheet 36 .
TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE WWW.GARMIN.CO.UK 5 Phase Two – Progressing Specific Endurance - This phase builds on your Base phase and introduces more race - specific sessions where you are working at or above race intensity. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Three Tempo Swim 1.6: Set 1: 200m Z1 swim Free and Back Set 2: 2x50m Z1 Drill .
28 Solving and Graphing Inequalities 29 Function and Arrow Notation 8th Week 9th Week DECEMBER REVIEW TEST WEEK 7,8 and 9 10th Week OCTOBER 2nd Week 3rd Week REVIEW TEST WEEK 1,2 and 3 4th Week 5th Week NOVEMBER 6th Week REVIEW TEST WEEK 4,5 and 6 7th Week IMP 10TH GRADE MATH SCOPE AND SEQUENCE 1st Week
D 341CS ASTM standards viscosity temperature charts for liquid petroleum D 412 Ringcutter, vacuum holding plate, ring tension test fixture (5 drawings) D 422 Air-jet dispersion cup for grain-size analysis of soil (1 drawing) D 429 Specimen holding fixture-adhesion of vulcanized rubber to metal (2 drawings) D 610A SSPC-VIS2/Colored Visual Examples D 623 Anvils for Goodrich flexometer (2 .
