The sprint-distance triathlon is a great way to get started as a multisport athlete. For anyone with a run, swim or bike background, it offers the opportunity to start with one strength and build on it. For new athletes who have different goals, like getting into shape, losing weight, creating change in their life or finding a new social circle, training for a sprint distance triathlon offers an experience that will both challenge and reward those goals. No matter what the reason for making the commitment to do it (congratulations for taking that step), a proper training plan is key to your success.
This program assumes a basic level of fitness and skill and builds over three progressive blocks with recovery weeks in between. Each block has a focus which will be further explored in a series of on line articles to provide insight and encouragement along the way.
You’ll see the first two blocks outlined in this issue. The third block leading up to race day, with a re-test opportunity so you can gauge your “race readiness” and set realistic race day goals comes in our May issue. Athletes who have been training for longer distance races later in the season will also find some advice for ramping up to their first race of the season.
Before you start, keep in mind your own personal goals for performance should be relative to your own abilities and training. Every athlete is different physically and mentally, and embarking on this training will be more satisfying if you set several goals for yourself that encompass more than a time or finishing rank. Finishing upright and smiling, taking on a personal challenge or starting your journey to becoming an Ironman – whatever your goals, here are some tips to get you started.
• Consistency is critical for any training plan, and that means developing some habits that will help keep you on track and make each training session effective and efficient. Planning your week in advance and preparing your gear for the next day’s workout will help you get it done.
• At first glance, the chart may seem overwhelming, but once you become familiar with how to read the workout short forms, it will be easy to follow. We’ve provided a key for those short forms – and online searches can provide a lot of information that will help fill the gaps.
• Try writing out each day’s work out on a slip of paper that you can bring with you to stay focused on what you are doing. (A Ziplock bag will keep it dry.) Keep a training log so you can monitor your work and look back over your progress.
• Don’t get put off by the reference to “zones” especially if you aren’t using a heart rate monitor or power meter. Perceived effort on a scale of 1 to 5 (one being an easy effort, 5 being your maximum effort) is a useful way to get started and can prevent you from becoming dependent on technology and metrics when it’s more important to pay attention to what your body is telling you. (See the definition of perceived effort zones in the sidebar.)
• Gear is an easy thing to get caught up in before it’s really necessary. If you have access to a spin bike at the gym, use that until you start riding outdoors if you don’t have an indoor trainer. At the pool, pull buoys and kick boards are often supplied, and paddles and a band are inexpensive investments.
• Finally, take it one day at a time and don’t give up if you have to miss a workout here and there. Adopt a mantra that resonates for you (for example: “Just keep going;” “I can do this;” “Stronger than you know”) and enjoy the journey.