The Ultimate Guide To Completing Your First Sprint Tri In 8 Weeks

The Discovery Triathlon World Cup Cape Town 2019 is 8 weeks away, and if you have triathlon dreams but no idea where to start, then this article is for you! In the latest #Road2ITU #masterclass, coach Glen Gore from Tri-Lab Multisport explains how you can go from Zero Triathlon to Hero Triathlete in as little as 8 weeks.

 

As we head into the peak summer months, there may be some of you who might be thinking about starting up the sport of triathlon and doing a race or two in the new year?

How do you achieve this as a total novice? You might have some biking skills and fitness for example coming from a cycling background or perhaps you come from a running and swimming one. The questions to ask is where, when and how do I start the training for such a triathlon event?

 

HOLIDAY BASED TRAINING

• It’s important to stay fit during the holiday period – for some, outside riding and running may not be possible but if you can do some form of indoor exercise to maintain your fitness, that already would be of benefit to you when you embark on a specific triathlon program that normally comes 8 weeks in advance of your 1st scheduled race date.
• You may want to add some gym an weight work into the equation to build your strength components in the upper and lower body areas.
• If you cannot swim – now is a great time to visit the local swimming pool and get some coaching on how to swim from a technical aspect.  For those that can swim, all you need is 1 x swim per week during winter to ensure you can start off on the right path when that 8 week pre-planned race period comes up on the calendar.
• You may also want to consider the purchase of a specific triathlon bike or race wheels and or TT bar connections. Now is the perfect time to get your equipment up to scratch so that when the new year arrives, you are ready to start training and preparing for your first race. However, you don't need a fancy bike to complete your very first sprint tri. Any road bike (mountain bikes are also allowed in many shorter events) will do.

 

Complete this easy 8-week Sprint Triathlon training programme, and you’ll be sure to finish your first triathlon!

This training programme is divided into four parts:

WEEK 1 & 2: Easy regular training

This will allow you to get a feel for the way a triathlete should train. It will help you build up some strength, allow you to loose the stiffness in the muscles, show up your strengths and weaknesses. Basically, you should know exactly where you stand after the first two easy weeks.

WEEKS 2 - 4: Increase your mileage

Here we shall keep the program structure the same, but up the mileage by some 20%. It means you go a bit harder and will allow you to build up a good base from which to work. It is important that we do not overdo it, injury prevention and lack of energy are two issues we want to avoid. 

WEEKS 4 - 6: Peak Weeks - consistency is key

These will be the two peak weeks and will be most important. Consistency is the name of the game. You have to keep your sessions regular and not skip if possible. Obviously illness, injury of exhaustion can be taken into account, but if possible, stick to the program as best you can. You can play around with some of the sessions, so mix and match where necessary. As long as you do the weekly sessions of four in the pool, bike and run.

WEEK 7: Speed

This week will be used specifically for speed work. Everything is short and sharp. The countdown has begun.

WEEK 8: Rest

This week is basically all about rest, rest and more rest. You do not become fitter in the week preceding the event. If anything, you can do your chances of having a good race, some serious damage by overdoing it. Relax and enjoy the rest. Wait for the big day and give it everything you have got. For most, it is just a question of finish, so take up the challenge and enjoy the race and the atmosphere. It could be the start of a very long triathlon career.

 

HELPFUL HINTS AND TIPS

The first aspect before we start is to be in possession of the right equipment.

• The basics include a swim costume, swim cap and goggles. Please note that it is compulsory to wear a swim cap during the swim leg of a triathlon, so make sure you buy one. Most indoor pools require that you use them, so most should already have this basic item. Goggles are also important. If you wear specs or contact lenses, then they are an absolute must. One must admit that you are certainly not going to see any marine life under water, so the goggles are there more for comfort and eye protection.
• You will have noticed the use of wetsuits at all the races. The original thought was to use this suit to keep you warm in the cold water. However things have changed and manufacturers now design suits to make you fast. These are however quite costly, so if your on a budget, rather opt for the speedo. Unless the water is really cold, do not wear the old faithful skin diving suit. This will only weigh you down and hinder your swim stroke. Two options, either buy the expensive triathlon wetsuit or go with the costume.
• As for the bike, here once again it’s a choice between expensive and “good enough”. As a novice, I would recommend that you keep faith in whatever bike you have presently, be it a jalopy or a mountain bike. As long as it has two wheels and is roadworthy, it’s certainly good enough for your first triathlon. Once you have passed the beginners stage and wish to go faster, then one can look at getting something slightly lighter and more efficient. I would not spend too much money until I am completely sure that this is the sport for me.
• Most novices will ride in their running shoes, which is not a bad thing. If you want to look the part, then buy yourself a decent pair of cycle shoes and pedals. These two items will definitely make you go faster.
• A Helmet is also compulsory, so don’t go to the race without it!! In fact, you won't even be allowed into the transition area without one!
• Running shoes are also an essential item to add to the list. Don’t go and run in new shoes on the day of the race. Wear in the shoes first, the run is hard enough without having to worry about blisters.

 

RACE DAY HINTS

• In transition area, make sure you know exactly where your bike is. It may sound stupid but when you have a thousand bikes all lined up together and you’re not totally sure where you put yours before you started swimming, you may end up losing plenty of time looking for the trusty steed.
• The swim start is also vitally important. Don’t go to the front unless you can swim with the big boys. Rather start at the back or on the sides, where you have a good amount of freedom to swim at your own pace. It is also a good idea to continually look up during your swim to make sure you’re headed in the right direction. 
• Before you start the bike, take your time and ensure that you have what you need to complete the bike ride, incl. a spare tube and pump in case of puncturing. You do not want to train for weeks only to find that you puncture and cannot repair! And, as important, practice puncture repair beforehand.
• Start the bike easy and build up speed. If you’re a slow swimmer, do not try and make up all the time lost within the first couple of kilometers on the bike. Pacing is of vital importance.
• The run is also approached with a certain amount of caution. Start slow and finish like the wind.
• If it’s hot, please drink adequSately during the bike and the run. Performance does take a dip if you’re dehydrated, so just keep that in mind during the race.
• A good pointer is to look and learn. Nothing better than learning from those in the know. 

 

8-WEEK TRAINING PROGRAMME

WEEK 1

	SWIM	CYCLE	RUN
MON	REST
TUE	8 x 25m swim easy Rest 30 secs between each 25m 100m easy swim 4 x 25m hard, rest after each		4km run
WED	Rest	10 – 15km easy
THUR	4 x 100m straight swim Rest 30 secs after each 100m		4km easy
FRI		10 – 15km easy	2km moderate
SAT		15km easy	4km easy
SUN	2 x 200m straight swim Rest after each 4 x 100 easy swim Cool down

 

WEEK 2

	SWIM	CYCLE	RUN
MON	REST DAY
TUE	500m straight swim	15km moderate	4km run
WED			4 – 6km easy
THUR		20km moderate
FRI	6 x 100m swim Rest 1 minute after each		4km time trial (your best time)
SAT	REST DAY
SUN		20km moderate	4km directly after cycle (brick)

 

WEEK 3

	SWIM	CYCLE	RUN
MON	REST DAY
TUE	4 x 200m straight swim Rest 1 minute after each		4km easy
WED			4km hilly run
THUR	8 x 100 swim Rest 30 secs after each one	15 – 25km easy
FRI	16 x 50m swim		4km fast
SAT	32 x 25m swim Rest 10 secs after each one Rest 1 minute after each 4	20km ride
SUN		30km ride at good pace	Run 2km after cycle

 

Weeks 4 - 6 make up your most important training period. Stay healthy, eat well and rest. You need these next two weeks to give you that peak needed for the event. If you do get injured or sick, take time off, don’t try and play catch up by stacking your days with increased mileage.

WEEK 4

	SWIM	CYCLE	RUN
MON	REST DAY
TUE	800m straight swim	10km easy	2km easy
WED	2 x 400m swim Rest 2 minutes after each 400m		3km
THUR		20km moderate
FRI	2 x 200m swim One hard, one easy Rest 1 min after each		4km time trial (your best time)
SAT		30km cycle
SUN			5km run

 

WEEK 5

	SWIM	CYCLE	RUN
MON	REST DAY
TUE	1000m straight swim	10km easy	5km easy
WED		20km hard	5km moderate
THUR	10 x 100m on 2:30	20km moderate
FRI	REST DAY
SAT	20 X 5m Rest 10 secs after each Rest 1 minute after set of 5	25km easy
SUN			5 - 8km run

 

WEEK 6

	SWIM	CYCLE	RUN
MON	REST DAY
TUE	2 X 500m swim Rest 2 min after each		5km easy
WED		20 – 25km easy	2km moderate
THUR	REST DAY
FRI	20 x 50m on 1:15 Rest 1m after 4 sets		4km time trial (your best time)
SAT		30km easy
SUN	REST DAY

 

Week 7 has arrived! The hard training is over, we know just have to sharpen up and have some good rest. The important thing about speed is, go all out, but rest in between. Your sleep is also important during this period.

WEEK 7

	SWIM	CYCLE	RUN
MON	REST DAY
TUE	200m easy 4 x 50m hard 400m easy 200m pull buoy easy		4 – 6km fartlek
WED		20km Easy for 4km Hard for 1km Repeat 4 times
THUR	600m swim hard		4km easy
FRI		10km time trial (hard)
SAT	6 x 100m sprints After each 100m rest 1 min 200m easy cool down
SUN		20km cycle moderate	4km easy

 

WEEK 8: RACE WEEK

The most important aspect here is rest, rest and more rest. You are not going to get any faster or fitter in this last week. Enjoy it while it lasts.

• Tue: run 4km nice and easy
• Wed: ride for 10km also nice and easy
• Thursday: swim 500m at leisurely pace
• Fri: rest
• Sat: rest
• Sunday: RACE-DAY