Triathlon training plan for beginners: how to start?
Triathlon is a complete sport that is gaining in popularity. Something logical given the benefits it provides and how fun it is. At the same rate, competitions for amateurs are growing, events in which to put yourself to the test, draw your competitive streak, and enjoy with other amateur athletes. If you are considering starting this practice, we propose an eight-week triathlon training for beginners.
This triathlon training plan for beginners will motivate you and prepare you from the beginning to keep moving forward with strength and improving day by day. The physical improvement at all levels that you will notice in these eight weeks will be spectacular. Also, checking your progress with this Olympic Triathlon training plan for beginners will be motivating.
8-week beginner's triathlon training plan
Week 1: We start triathlon training for beginners
Triathlon for beginners should not be started abruptly and spartan training sessions daily. In the first week, it is appropriate to dedicate three days to work and four to rest.
So, Monday, Thursday, Friday, and Sunday you must rest.
- Tuesday: 30-minute swim training for beginner triathlon at a light pace.
- Wednesday: 30 minutes to a brisk walk or light run, as you feel more comfortable to start.
- Saturday: 45 minutes of cycling at a smooth pace.
Week 2: We maintain exercises from the first week
Also, in this second week of Olympic Triathlon training for beginners, they rest Monday, Thursday, Friday, and Sunday. And as in the previous one, Tuesday, Wednesday, and Saturday the times and exercises performed the first week are repeated.
- Tuesday: 30 minutes of soft swimming.
- Wednesday: 30 minutes to a brisk walk or light run, as you feel more comfortable to start.
- Saturday: 45 minutes of soft cycling.
Weeks 3 and 4: We increase the days and duration of the sessions
As the third week of the beginner triathlon training plan arrives, the training days increase. And also the duration of the sessions. Thus the days of rest are reduced to Monday and Friday.
The 3 weeks of beginner triathlon training begins on Tuesday.
- Tuesday: 20 minutes of soft swimming.
- Wednesday: 35 minutes of moderate running or high intensity walking.
- Thursday: 20 minutes of integral strength training.
- Saturday: 45 minutes of beginner bike training at a light pace.
- Sunday: 15 minutes of swimming at a gentle pace.
The fourth week of the Olympic Triathlon training plan for beginners is identical to the third.
Week 5: We increase the intensity of the sessions
Upon reaching the fifth week of the beginner triathlon training plan, it hardens. You are now ready to increase weekly physical work. So it will be enough to rest Monday and Friday. And spend the remaining days training.
The triathlon training plan for beginners is as follows:
- Tuesday: 30 minutes of swimming at a constant pace.
- Wednesday: 30 minutes of cycling at a smooth pace + 20 minutes of constant running.
- Thursday: 20 minutes of swimming at a constant pace + 20 minutes of strength work.
- Saturday: 20 minutes of cycling at a constant running pace + 15 minutes of running at a smooth pace.
- Sunday: 20 minutes of strength training.
Week 6: We increased the duration of the sessions
This week of the beginner triathlon training plan rest and workout are similar to the previous one. Only the times for the work sessions on Wednesday and Saturday change. Thus, the training for Wednesday consists of 45 minutes of cycling for a beginner of triathlon at a smooth pace and 30 minutes of intense running. And on Saturday in 30 minutes of cycling and 20 of running, both at a smooth pace. So the sixth week of triathlon training for beginners would look like this:
- Tuesday: 30 minutes of swimming at a constant pace.
- Wednesday: 45 minutes of cycling at a smooth pace + 30 minutes of intense running.
- Thursday: 20 minutes of swimming at a constant pace + 20 minutes of strength work.
- Saturday: 30 minutes of cycling at a smooth pace + 20 minutes of running at a smooth pace.
- Sunday: 20 minutes of strength training.
Week 7: We keep pace
This week you only have two days off; Monday and Friday.
On Tuesday the training consists of 30 minutes of intense triathlon swimming training for beginners. On Wednesday the session is double as it consists of 45 minutes of cycling at an intense pace followed by 30 minutes of also intense running.
On Thursday, the beginner triathlon swimming training session is 20 minutes smooth. This is followed by 20 minutes of strength training. Saturday also corresponds to a double training session; 40 minutes of bike for a beginner of triathlon and 20 of race, both smooth.
And for Sunday there is strength work in a 20-minute training session.
In short, the penultimate week of the Olympic triathlon training for beginners would be as follows:
- Tuesday: 30 minutes of swimming at an intense pace.
- Wednesday: 45 minutes of cycling at an intense pace + 30 minutes of running at an intense pace.
- Thursday: 20 minutes of soft swimming + 20 minutes of strength training.
- Saturday: 40 minutes of cycling + 20 minutes of running, both at a smooth pace.
- Sunday: 20 minutes of strength training.
Week 8 and last: We slow down
Monday, Friday, and Sunday are days off during this eighth plan week. The triathlon training for beginners this last week will be carried out smoothly, so you will arrive fresh and rested on the day of the competition.
Tuesday: 30 minutes of cycling at a smooth pace.
Wednesday: 15 minutes of soft swimming.
Thursday: 15 minutes of running at a smooth pace.
Saturday: 10 minutes of cycling + 10 minutes of running, both at a smooth pace.
Keys to efficient beginner Olympic triathlon training
- Don't just stick to your favorite place when training. Do it to both of them.
- Make adjustments to the gym bike for efficient work in each training session.
- The double bike and running sessions are ideal for training in a row in the gym with a treadmill and gym bike.
- In the water breathe on the side that is most difficult for you. And breathe underwater before raising your head.
- Track your progress in swimming, cycling, and running by measuring the time spent traveling a given distance.
Do not think about it anymore. Start this triathlon training plan for beginners to gain shape and get ready to compete in this exciting modality. Find out about more topics on the Your Health Blog
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