Never competed in triathlon? You still have time to get involved this summer.

Jump on Triathlon Australia’s events website to find a local goal for yourself

I’ve provided basic introductory eight-week training guide to have beginners race day ready.

The assumption behind the program is that you have minimal fitness but can run or jog continuously for 10 minutes; ride for 30 minutes and swim continuously for 100m. Then you’re ready to start the eight-week training program.

Remember this is only a guide. Everyone has different swim, bike and run insurance strengths and weaknesses, so adjust the training schedule to your own fitness levels, and have fun with it!

8 Week Beginner Triathlon Training Program

 

More for the Beginner: 9 SECRETS TO MAKING YOUR FIRST TRIATHLON A SUCCESS

Program tips:

The goal is complete each session (in the table above) in the required time at a pace which doesn’t force you to stop, exhausted. In later weeks, maintain a consistent pace and try to increase your speed.

  • The bike and run on Wednesday’s is very important. It builds confidence in your ability to complete distances.
  • When doing triathlon training in a group it’s important to stick to your own pace and get the most out of it and not over train. Using handicaps or doing out of back courses is a good way to train with other people of all different fitness levels while sticking to your own pace and goals.
  • Finally, adding a strength component to your training can be beneficial. If you don’t already have a weekly gym program, here are three simple exercises that can be added to the end of a couple of runs each week to help with stability and core strength for the triathlon:
    • Front and side planks: 15 to 30 seconds to each hold, three cycles.
    • Walking lunges: 10 steps then rest, three cycles
    • Single leg superman: five each leg, two cycles – example video

More for the Beginner: MY FAVORITE SWIM, BIKE & RUN SESSION

 


Originally published for Fitness First Magazine as ‘Still Time To Tri’