Lance Watson's 16-week training plan for becoming a triathlete
By Lance Watson
Feb. 15, 2008 -- Each Friday, for the next 16 weeks, I'll be sharing my 16-week training plan, geared for the true "newbie", who is looking to complete their first sprint or Olympic distance event.
My upcoming preparation is designed for the sheer beginner. So if you truly feel you need to back things off, do so. However, if you feel that you would like to add a few minutes to the end of a workout, proceed with caution and always remember to listen to your body.
Most people have a tendency to take pleasure in what they are good at, and therefore tend to train with a little more focus and intensity in their area of expertise. To ensure well-rounded development, I regularly incorporate single-sport focuses into my athletes’ training plans. However, this first four-week block will be about getting more comfortable, while building endurance in all three disciplines.
Note: Each week you will have a day off. This is important to help you recover from and adapt to your workouts. Recovering and adapting is where you get receive the benefits of your hard work.
This is a very general plan. If you want to excel in triathlon, you may want to consider hiring a qualified and experienced coach to help you personalize your training and maximize your time and abilities. Athletes of all abilities, from beginner to Olympic and Ironman champions, have coaches to help them get the most of their training time and maximize performance.
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Week 1
Monday: DAY OFF
Tuesday: Swim 20 minutes
* 100 meters (m) warm up (choice stroke)
* 8x25 m freestyle (fr) (15 seconds rest)
* 4x50 m (as 25 backstroke/25 freestyle with 15 seconds rest)
* 100 kick (grab a kickboard)
* 100 m warm down choice
* Total: 700m
Wednesday: Run/walk 20 minutes
* 5 min warm-up walking
* 4*(1 min jog, 2 min walk)
* 3 min warm-down walk
Thursday: Bike 20 minutes
* 5 min warm-up spin**
* 5x(15 seconds fast spinning, 45 seconds recovery)
* 5x(15 sections hard gear/tension, 45 seconds recovery)
* 5 min warm-down spin
* ***spin is pedaling in an easy gear
Friday: Swim 25 minutes
* 100 m warm up choice
* 10x25 m fr (alternate between half of the lap fast arms, half recovery with 20 seconds rest)
* 2x50 m (as 25 breastroke/25 freestyle with 15 seconds rest)
* 3x50m (as 25 backstroke/25 freestyle with 15 seconds rest)
* 150 kk choice (grab a kickboard)
* 100 m warm down
* Total: 850m
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Saturday: Run/walk 20 minutes
* 5 min warm-up walking
* 3x(2 min jog, 1 min walk)
* 2x(30 sec faster than jogging pace, 1:30min recovery walk)
* 2 min warm-down walk
Sunday: Bike 30 minutes
* 10 min warm-up spin
* 4x(15 seconds fast spinning, 45 seconds recovery)
* 4x(15 sections hard gear/tension, 45 seconds recovery)
* 4x(10 seconds standing, 50 seconds recovery)
* 8 minutes warm down spin
As you can see, this first week is quite general and is geared towards getting more comfortable, while building endurance in all three disciplines.
Did you know?
To help prevent injuries remember to start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5-10 minutes doing some light stretching before you begin your warm-up. Do the same thing once you are done working out, or until your heart rate returns to normal. Start out easily and gradually increase the intensity. When you finish you should have built up a light sweat.
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