12 Week ADVANCED SPRINT TRIATHLON TRAINING PLAN
RG Active – 12 Week Sprint Triathlon Plan – Page 112 WeekADVANCED SPRINT TRIATHLON TRAINING PLANinfo@rgactive.comwww.rgactive.com
RG Active – 12 Week Sprint Triathlon Plan – Page 2Key NotesPlease find below a 12 week advanced sprint triathlon training plan to help you prepare for your event. This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or morecompetitive time in a sprint distance triathlon. This program is only a little more time consuming than our intermediate program, because you still needto allow time to recover between sessions. However, the sessions are more challenging and set out to help you get the most out of your performance. In order to be able complete the training you should have good background in triathlon, perhaps a couple of seasons under your belt and be used totraining at least 8 hours per week. You should be comfortably able to complete the race distance for each discipline already. The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towardsthe latter half of the program. The bike sessions are designed so the midweek ones can be done on a turbo or gym/watt bike as this might fit in withyour working week. However, were possible it’s recommended to be outside when you can. The same goes for the running sessions. We wouldstrongly advise that you do spend as much time as possible training outdoors since it will allow you to perfect technique and fitness in uncontrollableconditions; wind, terrain etc. Run sessions can be conducted on a variety of surfaces, taking advantage of track sessions for speed work and hills andoff-road running for better run control and strength. While the majority of training sessions are pool based for the ease and practicality of training to a plan as well as access for most people, open waterskills are important for making performance gains, especially if you’re looking at that competitive edge. The more you can perfect skills like sighting,pacing and swimming in a wetsuit (as per most UK races). The intensity of the training in this programme is to be executed using the RPE (Rate of Perceived Exertion) scale, this allows the athlete to work totheir limits with specific barriers. The full RPE scale is at the back of the programme. If you are using heart rate or power meters, you should also relatethese to how you feel. While technology like this is a fantastic tool for training and racing to a plan, ultimately your body can be the best source ofinformation on how hard you can work. So, use all of the information available to you. We would strongly advise that as you get closer to the race day you ensure that you train using the exact equipment that you intend to use on raceday, the same clothes, the same wetsuit, the same bike and trainers. You should not turn up on race day with brand new equipment to use. From time to time your busy lives will get in the way, we recommend that you don’t make up the missed sessions simply resume your plan on thecurrent day. Similarly, the particular days the various sessions are laid out on are an example of a suitable/ideal way to spread them out. However, youmay change them to suit your own timings or around existing club sessions that you may already attend. So long as you allow sufficient recoverybetween longer sessions, or the same discipline. At the back of this training plan is the ‘Appendix’ where you will find the RPE scale, swim sessions and strength and conditioning programsthat are referenced throughout the plan.info@rgactive.comwww.rgactive.com
RG Active – 12 Week Sprint Triathlon Plan – Page 3WEEK ength &SwimBikeSwim & RunRestStrengthBikeBrick60 min/2.5 km25 km2 km/11 km60 min40 km15 km/5 kmDrills/IntervalsStrength:Program 1aSwim:Session #8Mixed effort5 km @RPE 55 km @RPE 6-75 km @RPE 5-65 km @RPE 7-85 km @RPE 5-6Intervals/SteadySwim:Session #6Use the gearing tokeep your cadencebetween 85-95Run:"just run"RPE @6-7Aerobic or tempo.Maintaining a steadyHR throughout.“Just Ride”Strength:Program 1bMixedMaintain a steadyeffort level RPE 5-7,pacing yourself onany climbs youcome across.Use gears to controlcadence to keep incomfort zone.Bike @RPE 5-6steady effortRun @RPE 6-7steady effortModerate effort bikewith harder run;running on tired legsKEY FOCUSLeg & head positionin the water. Pace &speed.Pacing & cadence;working at aerobic &threshold levels.Run posture/form andability to hold pace andtechnique.Execution & postureduring exerciseHolding form whileworking hardGetting used torunning firm off thebikeNOTESContinuing withbody positioning andkicking drills, movinginto pacing withshort sets with somesprint work.Pace control; havingthe ability to switchpace based onperceived effort willbe a key skill inpacing in a raceThe focus of this runshould be feelingcomfortable with thedistance, focusing onyour posture and runform, finishing feelingstrong.Try not looking at yourtracker, purely go onfeel to see howconsistent you can be.Third week in, theexercises shouldstart to get easier asyour body begins toadapt. Keep payingattention to goodbody positionKeep relaxed in yourpositon andconsider how youmaintain efficiencythrough position,technique andadapting toenvironmentalconditions.Given the smallmargins betweenmore competitiveathletes, perfectingtransitions a goodway to shave offtime.Consistency; keep theroutine going. Modifysession timings to fityour schedule if needbe or if you find onesession fatigues you foranother too muchYour first brick sessionis a change to is achance to play aroundwith any set up changesor attempting aquicker/flying mount ordismount. Perfectingthis is free speedWEEKLYDISTANCE:99 KMinfo@rgactive.comwww.rgactive.com
RG Active – 12 Week Sprint Triathlon Plan – Page 4WEEK DAYSUNDAYSESSIONStrength &SwimBikeSwim & RunRestRunSwim & RunBike60 min2.5 km30 km2 km/8 km7.5 km1.5 km/5 km50 trength:Program 1aSwim:Session 7Intervals5 km @RPE 55 km @RPE 65 km @RPE 75 km @RPE 85 km @RPE 75 km @RPE 6Use the gearing tokeep your cadencebetween 85-95Intervals/SteadySwim:Session #4Run RPE 5-6:Steady effort, aim tohold pace even inlater stages whenyou’re tired. If youlike, you may do thissession as a trail/offroad session. It buildsstrength and addsvariety.TempoRun RPE 6-7:Tempo run at bestsustainable pace,just below thresholdDrills/TrackSwim:Session #2Run:Session #1HillsSteady state ridewith some hillsincluded. Maintainsteady cadenceand rhythm. Pacejudgement on hills.KEY FOCUSBody position,rotation through thehipsPace judgementand working athigher effortsRun: Keep it aerobicso you can hold asteady pacethroughoutLearning to run atpace and maintainitArm position,rotation & speedworkPace judgement onhills & descendingskills & position.NOTESYour kicking shouldbe already feelingbetter, but still keepbody position in mindand legs high in thewater. Think aboutrotation through thehips.This may beperformed on aturbo or outside,whichever isconvenientSteady effort at abelow max pace,focusing on holdingform and keepingeach km the samespeed. If your formsuffers then slow thepace.You should alreadybe feeling someimprovements tothe consistency ofyou pacing.1 arm drills aidrotation & strokeefficiency. Keepingthe other arm out infront, aim to breatheevery two strokes.Practice hills in andout of the saddle.Use a range ofgears so yourcadence is moreversatile.Improveddescending skillswill improve thespeed you canmaintain safely.Track sessions agreat for pacing, andworking on speeddevelopment.Stick to the increasesin distances as bestyou can, and where itfits.You might be able toidentify areas whereyou need more work.So perhaps structureyour week so you getthese key session inwhen you’re morefresh.If you training usingHR or Power, thenmake sure by nowyou’re using thesisinformation for paceconsistently .rgactive.com
RG Active – 12 Week Sprint Triathlon Plan – Page 5WEEK ength &SwimBikeSwim & RunRestStrength &SwimRunBrick60 min/2.5 km35 km2 km/7.5 km60 min/2 km7.5 km20 km/5 tervalsStrength:Program: 1a5 min warm up@RPE 4Swim:Session #4Strength:Program 1bSwim:Session #75x5 workout:5 min @RPE 65 min @RPE 8Run:Session #2Swim:Session #5Repeat until youreach 28 km thenride easy forremaining time@RPE 4KEY FOCUSNOTESHillsRun:You can do this as aroad or off-road run.Pick a route that hasa variety ofundulation over it,challenging yourstrength up the hillsand stability downthe hills.TempoComplete yourbike/run brick in atempo/race paceformat; holding afirm but slightlybelow thresholdpace on the bikeand then runninghard off the bike.Increasing fitness andworking on pacing byintroducing more variedset lengths in the poolwith a mix of drills andspeed work.When doing 2 strengthsessions in a week youmight be sorer, so barethis in mind when youdo your other sessions.Expect your normalRPE to be a little slowerwhen fatigues. Listen toyour body.Bike @RPE 7Run @RPE 8Pace control andrepeatability of eachset time.Longer thresholdefforts to get youused to race paceSwim; drills & speedIf you cannot repeatthe times from eachset, adjust yourspeed, as paceconsistency is key.Be strict with yourturn around times,either going “off” aset time or limitingyourself to a set resttime.While this sessionmay be doneoutside on a flatloop; it's a good onefor the turbo/indoortrainer too.Remember thatbuilding run enduranceis as much aboutmaintaining run formas well as speed anddistance. This is thelongest run of theprogramRun; steady pace &good form.Breathing control &rhythm & learning tobreathe to yourweaker side.Holding a base pacewith select effortsLearning to run hardoff a hard bikeYour strengthprogram should nowbe seeing effects inyour swim, bike &run strength.Increase theintensity wherepossible, but alwaysexecute good form.Pace yourself overthe hills so you canfinish strong.Learning to controlrunning downhillbuild a lot of runstrength.Practice withgearing to find andmaintain a steadycadence/rhythm soyou can control youreffort.Settle into a runpace quickly.Practice set up intransition so you cansave valuable timeWEEKLYDISTANCE:91.5 kminfo@rgactive.comwww.rgactive.com
RG Active – 12 Week Sprint Triathlon Plan – Page 6WEEK DAYSUNDAYSESSIONStrength &SwimBikeSwim & RunRestRunSwim &RunBike60 min/2.5 km25 km2.5 km/7.5 km10 km2 km/7.5 km65 trength@Program 2aSwim:Session #7Intervals5 km @RPE 53 km @RPE 62 km @RPE 85 km @RPE 53 km @RPE 62 km @RPE 85 km @RPE 53 km @RPE 62 km @RPE 8Intervals/TrackSwim:Session #8Run:Session #3SteadyRun:The longest run ofthe program. Thiswill test if you’reable to hold goodrun form. Pace@RPE 5-6 with theaim to finish withconsistent pacing.Progressiveintervals; becausethe steps betweenstages are less,you HR has time toadjust so you canadjust & maintainpace.KEY FOCUSNOTESCatch & Pull; strokeefficiency.Head position whenbreathingPace judgementand working athigher effortsYour kicking shouldbe already feelingbetter, but still keepbody position in mindand legs high in thewater. Think aboutrotation through thehips. Wheneveryou’re getting tired,focus on your positionand rotation.Changingeffort/speed gentlyallows HR andbreathing rate toincrease to avoidOxygen debt, soyou can maintainhigher efforts forlonger.Run: Aim to match orbeat previous times.Keep consistence withefforts.Easy pace,endurance, holdingrun form.You should be able torepeat your efforts ofthe same distance inthe pool and the track,so don’t push too hardon the first ones. Thiswill all help in teachingyou to pace yourself.Having theendurance to runbeyond your racedistance willimprove your abilityto work hard over arace distance.OW/TempoHillsSwim:Open Wateracclimatisation.Optional session,just a chance to digout the wetsuit & getin the water.Steady state ridewith some hillsincluded. Maintainsteady cadence andrhythm. Pacejudgement on hills.Run:Running of fatiguedlegs fromyesterday’s session;head out for a 5 kmTempo run @RPE7-8.Open wateracclamation.Nearly half waythrough, you should befeeling fitter, but alsomake sure you'reresting enough andgetting suitablerecovery nutrition.As the weekly distanceincrease make sureyou’re sleeping andeating enough torecover.Pace judgement onhillsRunning hard ontired legs.Depending on howearly in the seasonyou get in, the watermay be cold, so taketime to acclimatise;focus on breathing &stroke rate as thesebecome erratic incold water.If you’re planning to usea new pair of shoes,now’s a good time toget them so you’ve timeto wear them in. Also, ifyou’re intending ongoing sockless, then it’sa good idea to do someof your runs like this totoughen up your feet.Use talc to avoidrubbing.WEEKLYDISTANCE:122 KMPractice climbing inand out of thesaddle. Controlpacing so you cancontinue to workhard on the flats.Improve handlingskills on descents.info@rgactive.comwww.rgactive.com
RG Active – 12 Week Sprint Triathlon Plan – Page 7WEEK DAYSUNDAYSESSIONStrength &SwimBikeSwim & RunRestStrength &SwimBikeBrickDURATION60 min//3 km20 km2.5 km/10 km60 min/2 km30 km25 km/7.5 kmINTENSITYSESSIONDETAILSDrill/PacingTTDrills & :Program 2a1 km warm up@RPE 5Swim:Session #7Strength:Program 2bSwim:Session #9Once warmed upusing your pacefrom previoussession aim to hityour thresholdspeed for the rest ofthe distance.Run:10 km Time Trial;Using your trainingpace as a guide aim tocomplete the bestpossible 10 km runyou can.Swim:Session #5Option 1:Steady state ride ona hilly route. Hold abase of RPE 6 andhit hills with RPE 8 Option 2: if youdon’t have manyhills in your area,perhaps plan aroute where you canride out to one hill,and repeat climb itas part of a smallloop or just up &down, for 45minutes and thenreturn along yourroute on the flat.warm down, easyleg spin afterwardsfor a coupleminutes.Duathlon Brick;5 km Run@RPE 725 km Bike@RPE 72.5 km Run@RPE 8KEY FOCUSPace control andrepeatability of eachset time.Maintaining intensitywith minimal changein pace.Start at just below yourtarget pace and aimfor a negative split.Progression thoughyour movement inthe strength sessionHolding a steadypace, keepingintensity on hills.Holdingthreshold/targetpaceNOTESIf you cannot repeatthe times from eachset, adjust yourspeed. Be strict withyour turn aroundtimes, either going“off” a set time orlimiting yourself to15 sec rest onshorter sets.This should be doneon a flattish route.Alternatively, thismay also be doneon a turbo trainer,WATT bike or gymbike. The idea is totest how well youcan hold a goal racepace and help youUse the time from thisrun as a guide towhere you are. Fromhere you can updateyour training pace andtarget race plan.2 months into astrength programyou should bestarting to feelstronger in yourmovement andnotice the exercisesare easier. This willtranslate into betterperformance in yourswim, bike & run.Pace your hill climbsso that you cancontinue at the top.Don’t overcook yourclimbs otherwiseyour pace off the topmay suffer.Duathlon work isgood for gettingyour legs to switchdiscipline and get upto speed. This setbreaks down thedistance and allowsyou to work hardertoo."Time Trial" week. Thisis an opportunity to testhow far you've comeand get an idea ofwhere you'll be settingyour race target pace.If you've not already;start thinking abouthydration and fuellingfor longer rides andperhaps experimentwith various drinks/gelsif you're planning totake them come active.com
RG Active – 12 Week Sprint Triathlon Plan – Page 8WEEK DAYSUNDAYSESSIONStrength &SwimBikeSwim & RunRestRunSwim & RunBikeDURATION60 min/3 km35 km2.5 km/12.5 km7.5 km2.5km/5 km70 rogram 2aSwim:Session #9Count stroke perlength as a way ofkeeping yourtechnique in check; ifyou have to increaseyour strokes, you’relosing efficiency, orfatiguing.IntervalsIncremental set:10 km @RPE 515 km @RPE 710 km @RPE 8-9Intervals/SteadySwim:Session #8TrackRun:Session #2Run:Steady, sub-maxeffort @RPE 6Getting used to anincreasing intensitywhich will feel likeit’s gettingparticularly hard atthe end.If you’re doing thisset outside wherethe ground naturallyvaries, then try tomake your averageHR higher by 5-10beats every 10 km.KEY FOCUSHead position whenbreathing, armposition; maximisingstroke length.Pace control,knowing what’seasy and what’shard.Run: Holding a steadypace, finishing asstrong as you started.Pacing is important;work had but makesure you’re able tomaintain efforts.NOTESWhen working hardor fatiguing, keepextra attention to youkick neatness, andgood hip rotation.While this sessionmay be doneoutside on a flatloop; it's a goodone for theturbo/indoor trainertoo.Ensure you warm upprior to running; foamrolling & mobility workto allow better runform. This run shouldbe completed atbelow race paceTrack sessionsshould feel hard.They’re almost alldone at above racepace. This is whereyour peak fitnesscomes from, butremember that yourrun form isimportant.OW/TempoSteady/AerobicSwim:Open water; taketime to ensure yoursuit is fitted properlyeach time you swim,as better shouldermovement will meana better stroke. Taketime to warm up too,practice this over acouple minutes, asthis is usually whatyou have on raceday once you’re inthe water.Practice breathing toboth sides andsighting.One of your longerrides I n thisprogram; aim to fuelwell before this rideand hold as near toyour desired racepace as possible.Be creative with theroute if you like,add in some hills aswell as some fast,flat sections topower along.Run:Tempo, @RPE 6-7Run: Hold a pacejust below targetrace paceBeing able to copewith all conditionswill make you amore roundedswimmer, so learn tocope with coolerwater, wind &waves, andswimming into earlymorning sunHolding efforts forlongerAny new kit you'replanning to use shouldbe use in training totest it; new goggles(tinted for open water),trainers, elastic laces,bike shoes, tri suit etc.You need to make sureit all fits and workswhere you need it.A good start in openwater and being ableto settle into your pacewill count a lot towardsa good swim time.As the volumeapproaches thehighest in the program,ensure you’re restingenough, and look atyour day-to-daynutrition to see if you’refuelling your trainingcorrectly.WEEKLYDISTANCE:138 KMIf you can hold your40km race pace forlonger than yourrace distance,you’re more likely tobe able to runstrongly off thebike.info@rgactive.comwww.rgactive.com
RG Active – 12 Week Sprint Triathlon Plan – Page 9WEEK SUNDAYSESSIONStrength &SwimBikeSwim &RunRestStrength &RunSwimBrickDURATION60 min/3 km30 km2.5km/7.5 km60 min/7.5 km2.5 km30km/5 th:Program 2aSwim:Session #10HillsUsing a hilly route orone with at leastone good climb thattakes 3 min toascend.Mix up betweenseated and standingclimbing, keepingrhythm. Get used todescending too.Drill/Int/SteadyTrackSwim:Session #7Strength:Program 2bRun:Session #3If completingindoors; simulatehills with gearingand resistance. In &out saddle efforts.Run:Steady sub maximalpace, holding goodform throughout. If youwish to do this run offroad you can. It’s addvariety but alsonaturally changingsurface and terrain willimprove strength andrun form.Sub-maximal paceRPE 6-7OWSMixed effortSwim:By now you shouldbe back into theswing of openwater. Start to gothrough shorter racepace efforts.Depending on
This 12 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more competitive time in a sprint distance triathlon. This program is only a little more time consuming than our intermediate program, because you still need to allow time to recover between sessions. However, the sessions are more challenging and set out .
Table 2 showed the time for each sprint in RSA without ball conditions. Sprint 1 and Sprint 2 were shown to be significantly faster compared to Sprint 5 (Sprint 1, p 0.012; Sprint 2, p 0.038). Table 2. Sprint time without ball Sprint RSA time without ball (s) Mean SD Sprint 1 7.22 0.62 Sprint 2 7.22 0.64 Sprint 3 7.24 0.65
The financial obligations required to host Europe Triathlon Sprint Championships Events is: Event Fee Prize Money Europe Triathlon Sprint Triathlon Championships 20,000 40,000 * * 30.000 prize money for the combined Elite/U23 Championships individual Event and 10.000 for the mixed relay
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
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.
Please find below a 12 week beginner, sprint distance triathlon training plan to help you prepare for your event. This 12 week training plan is designed to get a novice triathlete through a sprint distance triathlon. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. In order to be able complete the training youshould have a reasonable .
(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
class event. World Triathlon will provide key operations staff to support the event (outlined below) during its operation. 1.2. From 2021, World Triathlon introduced a new event with both Elite athlete and Age-Group categories. The World Triathlon Sprint & Relay Championships will feature super-sprint World
