Tom Clark's Blog

Triathlon Training Plan for Beginners: A 12-Week Boot Camp to Prepare You for the Race

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In 2015, [url=https://www.triathlete.com/2017/03/lifestyle/behind-usat-ironmans-efforts-grow-sport_299133]85,000 people[/url] participated in Iron Man events and triathlons are growing even more in popularity.
A triathlon is an event consisting of three continuous races. These vary between races, but participants most commonly do cycling, swimming, and running.
The purpose of a triathlon isn’t to win but to finish and become a healthier person because of it. Some even have other benefits, such as giving to [url=https://www.givology.org/giv-now/giv-projects/]a charity[/url].
If this is your first year competing in a triathlon, you’re probably wondering how to train.
Fortunately, crafting a triathlon training plan is easier than you think. Here’s a 12-week boot camp designed for beginners.
[b]A Beginner’s Triathlon Training Plan: The Segments[/b]
To understand the plan a little better, it’s broken down in three segments:
[ul][li]Base[/li] [li]Build[/li] [li]Race Prep[/li] [/ul]Triathlons focus largely on the races and training for endurance.
But it’s essential you start slow and prepare your body for the race ahead. The most basic way to do this is focusing on muscle movements and basic cardio before you start prepping for the specific race.
[b]Weeks 1 -3[/b]
Weeks 1-3 focus on getting the base up. This preps your body for the more intense training while preparing your body for a triathlon-specific workout.
This focuses on muscle movement and improving your cardio and endurance while keeping your workouts shorter and less intense.
You’re only working out for three days out of these weeks.
[b]Day 1[/b]
Your first day of working out should consist of swimming for a total of 600 yards. Break this up into multiple laps.
The average fitness pool is 25 yards long.
This means two laps is 50 yards. Start your workout by doing a lap each way and resting. Do this four times. After, do a total of four laps, equaling to 100 yards. Do this four times, equaling 600 yards altogether.
[b]Day 2[/b]
The next day you’re getting out of the pool and are getting on the bike. Bike for 45 minutes. Find a leisure trail, such as in a park. Bike up the trail for half the time and bike back for the second half of the time.
On average, this covers between 15 and 20 miles.
[b]Day 3[/b]
The third day you’re only running for 15 minutes. Run the same place or a similar place as the place you were biking (park trails work perfectly).
[b]Advancements in These Workouts[/b]
While you’re still doing these three activities three days a week, you’ll slowly increase the intensity.
For example, you’ll swim 700 yards the next week and swim 800 yards the following week. The second week, you’ll start running for 20 minutes.
The third week, you’ll bike for an hour.
[b]Weeks 4 -7[/b]
The fourth week starts to feel more like triathlon training.
You drastically increase the volume of your training, amplifying the time you spend on each activity. You also add a fourth day for “brick” training. “Brick” combines biking and running in one day — which isn’t as easy as it sounds.
Since your body is getting used to the intense training, you’re allowed a bike day off and a decreased running and swimming day for recovery.
The goal of this intense training is to power up your muscles and increase your endurance. This is how you’ll adapt to the race-specific triathlon training.
[b]Day 1[/b]
Start by swimming 1,000 yards. You can break your laps up however you want. It’s best to do 200 yards at a time, or 8 laps before you take a break. Do this five times to reach 1,000.
[b]Day 2[/b]
Since you’re decreasing your workouts and giving yourself more of a break, you can bike for 45 minutes here instead of an hour.
[b]Day 3[/b]
Run a little bit more, 30 minutes.
[b]Day 4[/b]
Integrate brick training. Bike ride for 60 minutes and run for 15 minutes.
[b]Changes to Your Schedule[/b]
As mentioned before, you’re integrating more breaks and rests into your workout. Make any of these changes one day of your workout.
[ul][li]Only swim for 800 miles[/li] [li]Take a day off from biking[/li] [li]Run for two miles one day and three miles another day[/li] [li]Only bike for 45 minutes during brick training[/li] [/ul]The only thing you’re adding is an extra 200 yards of swimming, so one day swim for 1,200 yards.
[b]Weeks 8-12[/b]
This training segment is in the final few weeks before the race. This means you’re in intense race preparation.
You’re intensifying all workouts while still implementing breaks. You also add another workout day — open water swimming.
[b]Day 1[/b]
Swim 1,500 yards. Swim four laps at a time and do this 15 times to equal 1,500 yards.
[b]Day 2[/b]
Bike 45 minutes, as usual.
[b]Day 3[/b]
You’re decreasing your running all week. Start by running only 4 miles.
[b]Day 4[/b]
Brick for 16 miles on the bike and run for three miles.
[b]Day 5[/b]
Open water swim for 20 minutes.
[b]Your Rests[/b]
As mentioned previously, you won’t run as much as you normally would. Run for four miles two days and then run for 3 miles, then 2 miles.
[i]Here are other ways to rest:[/i]
[ul][li]Only swim for 800 yards one day[/li] [li]Only bike 8 miles two day[/li] [li]Take a day off of brick and open water swimming[/li] [/ul]Only one day you’ll swim for 1,600 yards.
[b]What to Do on Race Day[/b]
After all of this training, you’ll probably feel confident when race day comes around. But it’s normal to feel nervous. As mentioned previously, the goal shouldn’t be winning. Rather, focus on completing the race.
Here are [url=http://blog.inspiredendurance.com/race-5-triathlon-tips-use-race-day/]these tips[/url] you can use to improve your performance.
[b]Want Triathlon Clothes That Go Toward a Cause?[/b]
Now that you have your triathlon training plan down, you can use these tips toward any triathlon or marathon! But first, you need the right gear.
If you love giving back to the community, you can wear some merchandise that helps out others. [url=https://www.givology.org/shop/]Shop with us[/url] for some great workout clothes!

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