TRI TRAINING PROGRAME 12-WEEK OLYMPIC

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER

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Triathlon Performance Solutions Presents:

The Twelve-Week Race Plan

Race distance: Olympic

Athlete level: Beginner athlete in your ﬁrst or second year of Olympic distance triathlon competition

Hours Per Week: Six to eight

This 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 be

uploaded 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 avoid

cramming 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 than

no 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 in

12 weeks.

Good luck and enjoy the journey.

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Technical 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 in

open 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 so

you 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 the

time 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, especially

early 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 minute

of 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 target

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Intensity Guideline

Easy 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 the

upper 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 at

or 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 a

well-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 capacities

higher 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 used

sparingly in training compared to the other zones but it can have big beneﬁts to production of power/force and maximum oxygen uptake.

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Phase One - Establishing Base Fitness - This phase is to establish your Base level endurance. This is a key stage that allows you to

support the latter, higher intensity phases. Aim to be as consistent as possible.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

One

Easy Swim 1:

Set 1: 200m Z1 Free

and Back Mix

Set 2: 3x200m Z1 Pull

+ 20sec working on an

early catch

Set 3: 200m Z1 mix of

free and Kick

Don’t worry too much

about speed on this

session, just get used

to being in the water

and feeling relaxed.

Work on technique,

especially your catch

and body rotation

Easy Run 20:

Set 1: 20min Z1

Do 5-10 min of light

mobility work before

commencing your run.

Aim to hold a

consistent HR and pace

so don’t go out too

hard. You should finish

feeling good. 5min

stretching to finish.

Day off: Take the day

off to recover from your

first couple of days.

You might not feel as

though you need it but

the goal is to be

consistent and taking

recovery before you

feel you need it will

help this. Do some light

stretching or get a

massage if you can.

Easy Bike 50:

Set 1: 5min Z1 @ 90

RPM

Set 2: 5min Z1 @ 80

RPM.

Set 3: 35min Z1

Spinning at 90-95 RPM.

Set 4: 5min Very Easy

Can do this on road or

turbo. Focus on smooth

pedalling. This will help

to recover your legs

from yesterday’s hard

run

Tech Swim .8:

Set 1: 200m Z1 swim

mix of free and back.

Set 2: 3x(25m kick,

50m drill, 75m swim)

All Z1+20sec.

Set 3: 150m Pull or

Swim Z1.

Work on your recovery

and catch at front of

stroke.

Bike to Run brick:

Easy Bike 40:

Set 1: 5min Z1 @ 90

RPM

Set 2: 5min Z1 @ 80

RPM.

Set 3: 25min Z1 @ 95

RPM

Set 4: 5min Very Easy

Straight off the bike

and into:

Easy Run 20:

Set 1: 20min Z1. Keep

RPM up when running

off bike. Aim for

around 93-95 RPM.

Remember to Hydrate

during the session.

Moveable Day off:

Take the day off to

recover from your

week. Ideally on this

day but it can be

moved if it works better

to fit into your week.

Do some light

stretching or get a

massage if you can.

Two

Steady swim 1.3:

Set 1: 200m Z1 swim

with a little bit of

backstroke.

Set 2: 2x50m kick Z1 +

10sec.

Set 3: 4x200m swim

or pull Z2 + 20sec.

Set 4: 200m Z1 swim..

Count your strokes on

every 3rd 50m of your

200’s and aim to

reduce the amount of

strokes you take in

subsequent sessions.

Long Run 45:

Set 1: 45min running in

Z1. Keep intensity even

throughout the session.

This will help to build

your base endurance

which will support your

higher intensity work

later on. Keep RPM high

throughout and stand

tall with good

technique. 5-10min of

light stretching to

finish.

Steady Bike 50:

Set 1: 6min Z1 95 RPM

Repeat the following

3x:

Set 2: 3min Z1 single

leg @ 90 RPM swapping

legs every 30sec

Set 3: 8min Z2 @ 75

RPM

Set 4: 2min Z1 @ 85

RPM

Finish with:

Set 5: 5min L1 Easy

spinning.

Do this session on the

Turbo or a set of

rollers.

Easy Swim 1.4:

Set 1: 200m Z1 Free

and Back Mix

Set 2: 5x200m Z1 Pull

+ 20sec working on an

early catch

Set 3: 200m Z1 mix of

free and Kick

Use this session to

loosen the legs from

the past couple of days.

Relax in the water and

work on your technique

Build Run 32:

Set 1: 15min Z1

Set 2: 8min Z2

Set 3: 4min Z3,

Set 4: 5min Z1

Before the run do 10-

15min of core strength

exercises. Build your

pace throughout the

session and maintain

your form. Finish with

10min of stretching

Long Bike 90:

Repeat the following

2x:

Set 1: 35min Z1

Set 2: 10min Z2

Ride on undulating

terrain. Don’t worry too

much if your HR goes

into Z2 or even Z3 for

short periods during

the 45min Z1 over hills.

Stay in seat over any

hills and pedal

smoothly.

Easy Run 10:

Set1: 10min Z1 Run off

the bike. Aim for 30-50

grams of carb per hour.

Moveable Day off:

Ideally take the day off

here but you can move

this day off to another

day in the week if it fits

your schedule better

but try not to do back

to back hard sessions if

you can avoid it. Work

on your nutrition,

especially your recovery

after a hard or long

session where you need

to take in both carbs

and protein within

30min of finishing.

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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 working on an

early catch

Set 3: 200m Z1 mix of

free and Kick

Slight increase in

distance. Continue to

focus on technique

rather than speed. This

session will help to

build your aerobic base

without taxing your

system too much

Steady Bike 60:

Set 1: 5min Z1 95 RPM

Repeat the following

4x:

Set 2: 3min Z1 single

leg @ 90 RPM swapping

legs every 30sec

Set 3: 8min Z2 @ 75

RPM

Set 4: 2min Z1 @ 85

RPM

Finish with:

Set 5: 3min L1 Easy

spinning.

Do this session on the

Turbo or a set of

rollers.

Option Session:

If you are feeling tired

take the day off here,

otherwise work on your

weakest discipline:

Easy Run 20 or Easy

Bike 50 or Steady

Swim 1.3.

Work on Technique.

Don’t worry about

speed, just get some

extra miles in on your

weakest sport.

Day off: How old are

the shoes you are

running in? A common

cause of injury is

running in shoes that

have lost their spring or

support due to age or

use. If your shoes are

more than a year old or

you have been doing a

lot of running in the

past 6 months it might

be worth getting a new

pair.

Bike to Run brick:

Easy Bike 60:

Set 1: 5min Z1 @ 90

RPM

Set 2: 5min Z1 @ 80

RPM.

Set 3: 45min Z1 @ 95

RPM

Set 4: 5min Very Easy

Straight off the bike

and into:

Easy Run 30:

Set 1: 30min Z1. Keep

RPM up when running

off bike. Aim for

around 93-95 RPM.

Remember to Hydrate

during the session.

Steady OW 40:

Swim Open water to

start getting used to

that environment.

Set 1: 5min Z1

Repeat the following

3x:

Set 2: 8min Z2

breathing bilaterally if

you can

Set 3: 2min Recovery

Finish with:

Set 4: 5min Z1 kicking

and swimming.

Nice and relaxed and

enjoy.

Four

Day off:

This week is a recovery

and testing week. Make

the most of some

easier sessions and

days off to get

mentally ready for the

next few weeks of hard

work.

Tech Swim 1.2:

Set 1: 300m Z1 swim

mix of free and back.

Set 2: 5x(25m kick,

50m drill, 75m swim)

All Z1+20sec.

Set 3: 150m Pull or

Swim Z1.

See if you can get a

swim coach to have a

look at your stroke and

give you some tips on

your technique.

Day off:

Do some light

stretching of go to a

Yoga class if you can.

Get your bike serviced

if you haven’t had it

done for a while.

Test Run 40:

Set 1: 5min Z1

Set 2: 3min Z2

Set 3: 2min Z3

Set 4: 5min Z1

Set 5: 3km TT Best

effort. Record Time and

Set 5: 10min Z1

Run on a flat

surface.Try to use the

same location for

subsequent tests. Don’t

go out too hard, aim to

build through the effort

Easy Bike 70:

Set 1: 5min Z1 @ 90

RPM

Set 2: 5min Z1 @ 80

RPM.

Set 3: 55min Z1

Spinning at 90-95 RPM.

Set 4: 5min Very Easy

Can do this on road or

turbo. Focus on smooth

pedalling. This will help

to recover your legs

from yesterday’s hard

run

Test Swim 1.3:

Set 1: 300m Z1 swim

with a little bit of

backstroke.

Set 2: 4x50m + 15sec

building each 50m Z1-

Z2-Z3-Z4.

Set 3: 50m Z1

Recovery.

Set 4: 400m TT aiming

for the best time you

can do. Don’t go out

too hard. Take your

time and HR at the end

of the swim.

Set 5: 4x25m kick Z2 +

10sec, 150m Z1 swim.

Moveable Day off:

Ideally take the day off

here but you can move

this day off to another

day in the week if it fits

your schedule better

but try not to do back

to back hard sessions if

you can avoid it.

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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

Five

Steady Swim 2:

Set 1: 3x100m Z1 +

10sec. Mix of kick, pull

and swim

Set 2: 4x400m Z2 Swim

+ 30sec.

Set 3: 200m Z1 mix

free and back

Pushing your swim

totals up a little. Focus

on your form as you

get tired.

Test Bike 60:

Set 1: 5min Z1 @ 85

RPM

Set 2: 5min Z2 @ 90

RPM

Set 3: 5min Z3 @ 95

RPM

Set 4: 5min Z1

Set 5: 16km TT best

effort. Record Time and

Set 5: 10min Z1

Try to use the same

location for subsequent

tests - Road or Turbo

Easy Run 50:

Set 1: 50min Z1

Do 5-10 min of light

mobility work before

commencing your run.

Aim to hold a

consistent HR and pace

so don’t go out too

hard. You should finish

feeling good. 5min

stretching to finish.

Day off:

How comfortable are

you on the bike? People

spend thousands on

buying a bike but then

never get it fitted

properly. For £100-

£200 it’s a worthwhile

investment. Not only

will it help you to be

more comfortable and

efficient on the bike, it

will also help your

running because you

won’t get off the bike

as fatigued

Easy Swim 1.9:

Set 1: 200m Z1 Free

and Back Mix

Set 2: 5x300m Z1 Pull

+ 30sec working on an

early catch

Set 3: 200m Z1 mix of

free and Kick

Compare times and

stroke counts to the

same session in Week

3. You should be going

faster with the same

stroke count or using

less strokes for the

same speed.

Long Bike 150:

Repeat the following

2x:

Set 1: 55min Z1

Set 2: 20min Z2

Pushing your long ride

out a bit.

Ride on undulating

terrain.

Stay in seat over any

hills and pedal

smoothly.

Cake to finish

Long Run 60:

Set 1: 60min running in

Z1. Keep intensity even

throughout the

session. Legs might be

tired form your long

ride the day before so

make sure you focus

on holding good form.

Keep RPM high and

stand tall.

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Six

Moveable Day off:

Update your training

diary today if you’ve

not done it for a while.

It’s good to add

comments about how

you felt and the

conditions when you

were training to give a

bit more insight into

how you are coping

with the training

Tempo Swim 2.2:

Set 1: 200m Z1 swim

Free and Back

Set 2: 2x50m Z1 Drill +

10sec

Set 3: 4x50m + 15sec

building each 50m Z1-

Z2-Z3-Z4.

Set 4: 1500 Z3 swim +

30sec

Set 5: 200m Z1 swim

Free and Back

Use the 1500m rep to

practice your pacing for

your race. Visualise

yourself swimming in

the event.

Easy Run 40:

Set 1: 40min Z1

Do 5-10 min of light

mobility work before

commencing your run.

Keep working on your

technique, even when

running slowly. Don’t

get sloppy. Pick up

knees, stand tall and

keep RPM around 93-

Hilly Bike 90:

Repeat the following

3x:

Set 1: 20min Z1 @ 90

RPM

Set 2: 10min Z2 @ 75

RPM

Long Ride over hilly

terrain. Pedal smoothly

over hills. Remember to

hydrate and fuel during

the ride.

Steady swim 2.1:

Set 1: 200m Z1 swim

with a little bit of

backstroke.

Set 2: 2x50m kick Z1 +

10sec.

Set 3: 2x800m swim

Z2 + 80sec.

Set 4: 200m Z1 swim.

Slightly longer reps to

improve endurance.

Keep counting strokes

every 3rd 50m to check

you are holding your

form together

Bike to Run Brick

Tempo Bike 80:

Set 1: 10min Z1 @ 85

RPM

Set 2: 10min Z2 @ 90

RPM

Set 3: 5min Z3 @ 95

RPM

Set 4: 5min Z1

Set 5: 40min Z3 @ 95

RPM

Set 6: 10min Z1

Run off bike

Tempo Run 30:

Set 1: 20min Z3

Set 2 10min Z1

Work on form during

your run.

Option Session:

If you are feeling tired

take the day off here,

otherwise work on your

weakest discipline:

Easy Run 20 or Easy

Bike 50 or Easy Swim

1.4.

Work on Technique.

Don’t worry about

speed, just get some

extra miles in on your

weakest sport.

Congratulations!

You’re half way

through your

preparation. Aim to

continue being

consistent with your

training.

Seven

Easy Swim 1.8:

Set 1: 200m Z1 Free

and Back Mix

Set 2: 6x200m Z1 Pull

+ 20sec working on an

early catch

Set 3: 200m Z1 mix of

free and Kick

Use this session to

loosen the legs from

the past couple of

days. Relax in the water

and work on your

technique

Fartlek Run 50:

Set 1: 5min Z1

Set 2: 4min Z2

Set 3: 3min Z3

Set 4: 2min Recovery

Repeat the following

6x:

Set 5: 2min Z3

Set 6: 1min Z1

Set 7: 1min Z4

Set 8: 1min Z1

Then finish with:

Set 7: 6min Z1

Make sure you’ve got

your recovery nutrition

in place before you

start this one.

Moveable Day off:

Ideally take the day off

here but you can move

this day off to another

day in the week if it fits

your schedule better

but try not to do too

many back to back

hard sessions if you

can avoid it.

Hilly Bike 90:

Repeat the following

3x:

Set 1: 20min Z1 @ 90

RPM

Set 2: 10min Z2 @ 75

RPM

Long Ride over hilly

terrain. Pedal smoothly

over hills. Remember to

hydrate and fuel during

the ride.

Tempo Swim 2.1:

Set 1: 200m Z1 swim

Free and Back

Set 2: 2x50m Z1 Drill +

10sec

Set 3: 4x50m + 15sec

building each 50m Z1-

Z2-Z3-Z4.

Set 4: 5x300m Z3 swim

+ 30sec

Set 5: 200m Z1 swim

Free and Back

Aim for your target

race speed on the

300’s.

Long Run 70:

Set 1: 70min running in

Z1. Slight increase in

the length of your long

run. Keep working on

your technique. Take a

couple of gels with you

and take one at 20min

and another at 40min

to keep energy levels

up and to help you

recovery faster.

Easy Bike 80:

Set 1: 5min Z1 @ 90

RPM

Set 2: 5min Z1 @ 80

RPM.

Set 3: 65min Z1

Spinning at 90-95 RPM.

Set 4: 5min Very Easy

Can do this on road or

turbo. Focus on

smooth pedalling. This

will help to recover

your legs from

yesterday’s hard run

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Eight

Day off:

This week is a recovery

and testing week so

take it easy and enjoy

some easier session.

Moveable Day off:

Do some light

stretching or get a

massage if you can.

Easy Run 40:

Set 1: 40min Z1

Do 5-10 min of light

mobility work before

commencing your run.

If legs are sore you

could do this session

as an aqua jog at the

pool.

Test Swim 1.3:

Set 1: 300m Z1 swim

with a little bit of

backstroke.

Set 2: 4x50m + 15sec

building each 50m Z1-

Z2-Z3-Z4.

Set 3: 50m Z1

Recovery.

Set 4: 400m TT aiming

for your best time.

Compare with the test

in week 2. Control your

intensity to start

Set 5: 4x25m kick Z2 +

10sec, 150m Z1 swim.

Option Session:

If you are feeling tired

take the day off here,

otherwise work on your

weakest discipline:

Easy Run 20 or Easy

Bike 50 or Easy Swim

1.3.

Work on Technique.

Don’t worry about

speed, just get some

extra miles in on your

weakest sport.

Test Bike 60:

Set 1: 5min Z1 @ 85

RPM

Set 2: 5min Z2 @ 90

RPM

Set 3: 5min Z3 @ 95

RPM

Set 4: 5min Z1

Set 5: 16km TT best

effort. Record Time and

Set 5: 10min Z1

Use the same location

as your test in week 3.

Long Run 60:

Set 1: 60min running in

Z1.

Remember to keep

working on technique -

high knees, RPM

around 94 and

standing tall.

Phase Three – Race Specific -

Now you have done the bulk of the hard work and the sessions now become shorter but often with higher

intensity. This is the time to practice pushing yourself hard like you will in you race and understand how to pace yourself properly.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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Nine

Tempo Swim 2.2:

Set 1: 200m Z1 swim

Free and Back

Set 2: 2x50m Z1 Drill +

10sec

Set 3: 4x50m + 15sec

building each 50m Z1-

Z2-Z3-Z4.

Set 4: 1500 Z3 swim +

30sec

Set 5: 200m Z1 swim

Free and Back

Use the 1500m rep to

practice your pacing

for your race. Visualise

yourself swimming in

the event.

Moveable Day off:

Ideally take the day off

here but you can move

this day off to another

day in the week if it fits

your schedule better

but try not to do too

many back to back

hard sessions if you

can avoid it.

Test Run 40:

Set 1: 5min Z1

Set 2: 3min Z2

Set 3: 2min Z3

Set 4: 5min Z1

Set 5: 3km TT Best

effort. Record Time

and HR

Set 5: 10min Z1

Use the same location

as your run test in

week 4. Don’t go out

too hard, pace your

effort. Run in the same

shoes as you’ll race in

and don’t wear socks if

you won’t race in them

Easy Bike 60:

Set 1: 5min Z1 @ 90

RPM

Set 2: 5min Z1 @ 80

RPM.

Repeat the following

5x:

Set 3: 15sec Z5

Spinning at 100-105

RPM.

Set 4: 4min 45sec Z1 @

90 RPM

Finish with:

Set 4: 5min Z1

The sprints will help to

wake your legs up.

Tech Swim 1.2:

Set 1: 300m Z1 swim

mix of free and back.

Set 2: 5x(25m kick,

50m drill, 75m swim)

All Z1+20sec.

Set 3: 150m Pull or

Swim Z1.

Work on your recovery

and catch at front of

stroke.

Race Simulation Brick

Tempo Bike 70:

Set 1: 5min Z1 @ 85

RPM

Set 2: 5min Z2 @ 90

RPM

Set 3: 5min Z3 @ 95

RPM

Set 4: 5min Z1

Set 5: 30km Z3 @ 95

RPM

Run off bike

Tempo Run 45:

Set 1: 7km Z3

Set 2 10min Z1

Use this session to

practice pacing for the

race. Use race kit.

Easy Run 30:

Set 1: 30min Z1

Do 5-10 min of light

mobility work before

commencing your run.

Aim to hold a

consistent HR and pace

so don’t go out too

hard. You should finish

feeling good. 5min

stretching to finish.

Ten

Max Swim 1.2:

Set 1: 200m Z1 swim

with a little bit of

backstroke.

Set 2: 2x50m kick Z1 +

10sec.

Set 3: 4x50m as 25m

Z5, 25m Z1 + 30sec

Set 4: 100m Z1 swim

and kick

Set 5: 400m Z3 swim

Set 6: 200m Z1 swim.

Easy Bike 60:

Set 1: 5min Z1 @ 90

RPM

Set 2: 5min Z1 @ 80

RPM.

Repeat the following

5x:

Set 3: 15sec Z5

Spinning at 100-105

RPM.

Set 4: 4min 45sec Z1 @

90 RPM

Finish with:

Set 4: 5min Z1

Can do this on road or

turbo. The sprints will

help to wake your legs

up.

Build Run 40:

Set 1: 15min Z1

Set 2: 12min Z2

Set 3: 8min Z3,

Set 4: 5min Z1

Aiming to maintain the

same pace as the build

run the week before

but for slightly longer.

Finish with 10min of

stretching

Day Off:

Enjoy a bit of a sleep

in and do some light

stretching or Yoga in

the evening. Book your

bike in to be serviced

now so it’s not a last

minute rush before you

race.

Steady swim 2.3:

Set 1: 200m Z1 swim

with a little bit of

backstroke.

Set 2: 2x50m kick Z1 +

10sec.

Set 3: 1800m swim Z2

+ 80sec.

Set 4: 200m Z1 swim.

Over distance swim to

build confidence in the

water. Keep counting

strokes every 3rd 50m

to check you are

holding your form

together

Long Bike 120:

Repeat the following

2x:

Set 1: 45min Z1

Set 2: 15min Z2

Ride on undulating

terrain. Don’t worry too

much if your HR goes

into Z2 or even Z3 for

short periods during

the 45min Z1 over

hills.

Easy Run 20:

Set1: 20min Z1 Run

off the bike. Aim for

30-50 grams of carb

per hour.

Easy Run 40:

Set 1: 40min Z1

Do 5-10 min of light

mobility work before

commencing your run.

If legs are sore you

could do this session

as an aqua jog at the

pool.

Eight

Day off:

This week is a recovery

and testing week so

take it easy and enjoy

some easier session.

Moveable Day off:

Do some light

stretching or get a

massage if you can.

Easy Run 40:

Set 1: 40min Z1

Do 5-10 min of light

mobility work before

commencing your run.

If legs are sore you

could do this session

as an aqua jog at the

pool.

Test Swim 1.3:

Set 1: 300m Z1 swim

with a little bit of

backstroke.

Set 2: 4x50m + 15sec

building each 50m Z1-

Z2-Z3-Z4.

Set 3: 50m Z1

Recovery.

Set 4: 400m TT aiming

for your best time.

Compare with the test

in week 2. Control your

intensity to start

Set 5: 4x25m kick Z2 +

10sec, 150m Z1 swim.

Option Session:

If you are feeling tired

take the day off here,

otherwise work on your

weakest discipline:

Easy Run 20 or Easy

Bike 50 or Easy Swim

1.3.

Work on Technique.

Don’t worry about

speed, just get some

extra miles in on your

weakest sport.

Test Bike 60:

Set 1: 5min Z1 @ 85

RPM

Set 2: 5min Z2 @ 90

RPM

Set 3: 5min Z3 @ 95

RPM

Set 4: 5min Z1

Set 5: 16km TT best

effort. Record Time and

Set 5: 10min Z1

Use the same location

as your test in week 3.

Long Run 60:

Set 1: 60min running in

Z1.

Remember to keep

working on technique -

high knees, RPM

around 94 and

standing tall.

Phase Three – Race Specific -

Now you have done the bulk of the hard work and the sessions now become shorter but often with higher

intensity. This is the time to practice pushing yourself hard like you will in you race and understand how to pace yourself properly.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER

WWW.GARMIN.PL

Eleven

Easy Swim 1.6:

Set 1: 200m Z1 Free

and Back Mix

Set 2: 3x400m Z1 Pull

+ 20sec working on an

early catch

Set 3: 200m Z1 mix of

free and Kick

Longer reps to prepare

for your race. If you’re

going to be racing in a

wetsuit, use it for part

or all of this session.

Fartlek Run 40:

Set 1: 5min Z1

Set 2: 4min Z2

Set 3: 3min Z3

Set 4: 2min Recovery

Repeat the following

4x:

Set 5: 2min Z3

Set 6: 1min Z1

Set 7: 1min Z4

Set 8: 1min Z1

Then finish with:

Set 7: 6min Z1

Don’t force the pace,

just focus on technique

and let the speed

come.

Option Session:

Day off if tired or work

on your weakest

discipline:

Easy Run 30 or Easy

Bike 60 or Tech Swim

1.2.

Work on Technique.

Don’t worry about

speed, just get some

extra miles in on your

weakest sport.

Hard Bike 55:

Set 1: 5min Z1 @ 85

RPM

Set 2: 5min Z2 @ 90

RPM

Set 3: 5min Z3 @ 95

RPM

Set 4: 5min Z1

Repeat 4x:

Set 5: 3min L4 @ 95

RPM

Set 6: 2min L1 @ 85

RPM

Set 7: 30sec L5 @ 100

RPM

Set 8: 2min L1 @ 85

RPM

Finish with:

Set 7: 5min Z1 @

90RPM

Tempo Swim 1.6:

Set 1: 200m Z1 swim

Free and Back

Set 2: 2x50m Z1 Drill +

10sec

Set 3: 4x50m + 15sec

building each 50m Z1-

Z2-Z3-Z4.

Set 4: 800m Z3 swim +

30sec

Set 5: 200m Z1 swim

Free and Back

Use the 800m rep to

practice your pacing

for your race. Visualise

yourself swimming in

the event.

Short Brick

Tempo Bike 50:

Set 1: 5min Z1 @ 85

RPM

Set 2: 5min Z2 @ 90

RPM

Set 3: 5min Z3 @ 95

RPM

Set 4: 5min Z1

Set 5: 30min Z3 @ 95

RPM

Run off bike

Tempo Run 30:

Repeat the following

2x:

Set 1: 10min Z3

Set 2: 5min Z1

Practice pacing and use

race equipment

Day off:

Congratulations - All

of the hard work is

done now. Start to do

some visualisation of

your race to mentally

prepare.

Twelve

Max Swim 1.2:

Set 1: 200m Z1 swim

with a little bit of

backstroke.

Set 2: 2x50m kick Z1 +

10sec.

Set 3: 4x50m as 25m

Z5, 25m Z1 + 30sec

Set 4: 100m Z1 swim

and kick

Set 5: 400m Z3 swim

Set 6: 200m Z1 swim.

Day off:

Get a massage here,

but only if you have

been getting them

regularly. Otherwise

some light stretching.

Write out a timeline

from the evening

before the race up to

race start so you are

clear about what you

are doing and where

you need to be. Refer

to the race website or

info you have received.

Hard Bike 30:

Set 1: 3min Z1 @ 85

RPM

Set 2: 3min Z2 @ 90

RPM

Set 3: 5min Z3 @ 95

RPM

Set 4: 3min Z1

Repeat 2x:

Set 5: 2min L4 @ 95

RPM

Set 6: 1min L1 @ 85

RPM

Set 7: 30sec L5 @ 100

RPM

Set 8: 2min L1 @ 85

RPM

Finish with:

Set 7: 5min Z1 @

90RPM

Day off:

Start organising all

your race kit and put it

in one place or in the

bag you will take to the

race. Take spares of

essential kit like

goggles, shoe laces,

inner tubes and a tyre.

Pick up Run 20:

Set 1: 5min Z1

Repeat the following

5x:

Set 2: 30sec Z4

Set 3: 1.5min Z2

Finish with:

Set 4: 5min Z1

Run on a soft surface

in your race shoes if

you can. Don’t force

the pace during your

30sec pick ups. You

should be starting to

feel pretty good so let

the speed come

naturally.

Easy Swim .8:

Set 1: 200m Z1 +

20sec

Set 2: 200m Z2 +

20sec

Set 3: 200m Z3 +

20sec

Set 4: 4x25m Z4 +

20sec

Set 5: 100m Z1 Free

and Back

Easy bike 20:

Set 1: 20min Z2 @

95RPM

Use the bike ride just

to check your gears

and brakes to make

sure everything is

working. Try to do

both these in the am

and relax in the pm.

Race!

Get there with plenty of

time to spare so you’re

not rushed and

stressed. Use your

Garmin as a guide

through the event but

race on feel as well as

what it is telling you.

HR can often be higher

than normal due to

adrenaline. Aim to even

or negative split

through each leg, just

like you have practiced

in training. Most of all

enjoy yourself!

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER

WWW.GARMIN.PL

Ben Bright is the Great Britain Men’s Olympic Triathlon coach for the 2012 Games. He is also a former Olympic triathlete (Sydney 2000) who has coached World Champion and

Olympic triathletes. His business, Triathlon Performance Solutions, provides coaching and training camps for age group athletes who are serious about maximising their potential.

More information on Ben and Triathlon Performance Solutions at