8-WEEK BEGINNERS’ TRAINING PLAN
IN JUST 8 WEEKS
Want to enter the world of triathlon in 2019 but don’t know where to start? Look no further!
Want to do your first tri in 2019 but don’t know where to start? Bingo! Here’s the only training plan you’ll ever need to help you smash out your first race…
No doubt the images of triathlon can be a bit daunting, with super-fit athletes in super-tight Lycra racing around the streets, in broad daylight! You might also think that in order to be a ‘triathlete’ you need to train for 20hrs+ per week and never eat a slice of cake ever again. Rubbish! Lies! And we’re here to banish those myths with a training plan that will take you from complete beginner to race-ready in eight weeks.
It’s true that many triathletes tick that aforementioned stereotype, but with our super-easy, no-pressure, eight-week training plan you can sign up and be ready for your first triathlon with confidence that you’ll nail it. Triathlon is a sport that offers many distance options and can be raced anywhere, which is why we love it! But in order to get on the pathway to start with, begin with the shortest distance and aim to race locally, as this will keep the race-day logistics to a real minimum.
The shortest distance to race over, and your ideal first foray into triathlon, is a super sprint, which includes a 400m swim, 10km bike and a 2.5km run. Quite often a super-sprint race is also pool-based, so it removes the added stress of training for open-water swimming. Winner! But, you will need to be ready to commit to training and possibly consider a few lifestyle changes to get the work done.
This training plan has been set out so that you complete one training session of each discipline each week, and, if you have the time, a ‘bonus’ session that might just give your race performance that added extra. In the last few weeks where the bonus session is a bike/run brick session (where you practise going from one discipline to the next as you would in a race), it’s more important that you do include it. The layout of the training allows you to have a rest day in between each session, but as the training progresses over the weeks you should try to complete back-to-back days so that your body can adapt to the frequency. As important as it is to adapt to the training and the volume of activity, however, it’s also key to remember the need for recovery, which includes what you eat, how much sleep you get and the amount of time in between training. To get the best out of this plan, eat a balanced diet that includes portions of protein, keep alcohol intake to a minimum and don’t underestimate how much a good night’s sleep can help you achieve your targets.
If you’re already an active person who exercises regularly then this will require you to shift your focus to trirelated training. If you’re a team sports player you may need to combine the tri sessions with your existing training. If you’re a runner, then you’ll need to reduce your volume and increase your bike and swim time. But if you’re quite new to exercise full-stop then you must prepare yourself for the effects of working out. This will include feeling fatigued, experiencing muscle soreness and maybe an increased appetite. But, on the flip side, you can expect improved health and fitness and an incredible feel-good factor! If you have any doubts about your health please visit your GP for clearance.
As with any sport, you’ll need a few pieces of essential equipment that will ensure you get the
“With our super-easy, no-pressure, eight-week plan you’ll nail your first tri”
most out of your training and be ready on race day. At this level, the basics are more than adequate so avoid spending big on top-of-therange bikes or wetsuits. Get what you need and see if you enjoy it, for example: swimwear, trisuit, wetsuit (only if your race has an open-water swim), goggles, bike, helmet, bike shoes (if you’re ready for them, if not trainers will suffice and will save you time in transition from bike to run), run shoes. There are loads of other items available, but resist the temptation until you know it’s money well spent. With any kit that you decide to use in your race, you must trial it during training, make sure it fits you and allow yourself time to make any tweaks.
In the final week of the training plan you’ll do what is called a ‘taper’ for the race, which means reducing the overall volume but maintaining regular frequent sessions, as by now you’ll be used to exercising 3-4 times per week. In the taper avoid any excessive sessions and, especially, trying new things. The same goes for what you eat and drink in the couple of days before the race. For now though, just enjoy this incredible journey you’re about to embark on, and welcome to the wonderful world of tri!