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Cotswold WOMEN ONLY Triathlon

 

10 Week Training Plan

For Novice 200m swim - 20km bike - 2.5km run

 

This plan is just to give you some ideas for training; you should speak to your gym instructors before embarking on the plan so they can tailor it to your needs.

If you are not used to physical exercise you should consult your doctor before starting training.

GETTING STARTED

In the early weeks all sessions can be completed in the pool, on gym bikes or running machines, longer bike sessions should be completed on the roads. If you are not used to cycling on the roads please practice your steering technique on cycle paths or quite roads in the beginning and it is recommended that a cycle helmet be worn. Also it doesn’t matter if some days you have to swim and run or swim and cycle on the same day. If some weeks you can only manage four sessions – miss a run or bike, try to keep up with the swim sessions.

 

This training plan is aimed at the complete beginner who already train in the gym at least twice a week and can already swim 50 metres without stopping. If you are already a runner you could carry on with your own running programme, but perhaps drop one or two sessions a week to include the cycling and swimming. Cyclist could also reduce their time in the saddle and then include a couple of runs per week and a couple of swims.

 

Swimming - You should already be able to complete 50m breaststroke or front crawl without stopping to start this plan. You can swim any stroke but front crawl is your aim. If you are only used to breaststroke then stick with that to start with and perhaps practice front crawl in your warm down.

Running - Don’t worry if at the start your sessions are made up of more walking than running, gradually you will be able to run more and walk less.

Cycling - If you can’t manage to cycle for 15 minutes without stopping, cycle for 7 minutes rest for one minute then cycle for 7 minutes.

Intensity - You should aim for a level of exertion that enables you to keep talking, or gives a feeling of moderate intensity.

Good Luck!

 

Week 1
2 x 20 minute walk/run
1 x 15 minute bike (easy)
1 x 30 minute swim any stroke stopping to rest as required.
Week 2
1 x 20 minute walk/run
1 x 20 minute bike (easy)
1 x 30 minute swim stopping to rest as required.
1 x 30 minute swim including at least 50m without stopping
Week 3
1 x 20 minute walk/run
1 x 15 minute 3 mins walk/10 mins run/2 mins walk
1 x 20 minute bike as 5mins easy, 10mins hard, 5mins easy
1 x 30 minute swim stopping to rest as required
1 x 35 minute swim (including 2 x 50m without stopping and 1 minute rest between each 50m)
Week 4
2 x 20 minute run/walk
1 x 30 minute bike easy
1 x 30 minute swim (including 100m without stopping)
1 x 35 minute swim (including 2 x 75m without stopping and 1 minute rest between each 75m)
Week 5
1 x 20 minute run/walk
1 x 40 mins bike (easy)
1 x 30 minute swim (including 2 x 100m without stopping and 2 minutes rest between)
1 x 150m swim without stopping plus warm up and warm down
1 x 30 minute swim (including 2 x 100m without stopping and 2 minutes rest between)
Week 6
1 x 20 minute run (5mins easy, 10mins hard, 5mins easy)
1 x 20 min easy run
1 x 45 min bike (aim to up the pace slightly from week five)
1 x 200m swim without stopping (don't go off too fast)
Week 7
1 x 25 minute run (5mins easy 15mins hard 5mins easy)
1 x 30 minute run easy
1 x bike 1 hour (easy)
1 x 200m swim without stopping
1 x 30 minute swim (including 2 x 150m with 1 minute rest between each 150m)
Week 8
1 x 30 minute run (5mins easy 20mins hard 5mins easy)
1 x one hour bike try to up the pace a little from week 7
1 x 250m swim without stopping plus warm up and warm
1 x 30 minute swim rest as required, practice looking ahead every fifth or sixth stroke especially if you are doing front crawl - you will need to do this to see where you are going in the lake.
Week 9
1 x 40 mins bike, followed directly by 15 mins run, this helps to practice your transition and lets you legs know how it feels to run straight after the bike.
1 x 30 minute run easy
1 x 300m swim without stopping plus warm up and warm down
1 x 30 minute swim rest as required, practice looking ahead every fifth or sixth stroke especially if you are doing front crawl.
Week 10
1 x 25 minute run Monday or Tuesday (5mins easy 15mins hard 5mins easy)
1 x 30 minute swim rest as required, practice looking ahead every fifth or sixth stroke especially if you are doing front crawl.
1 x 40 mins bike easy

Friday before the event, go through all the equipment you will need, practice fastening and unfastening helmet quickly as possible, getting into shoes fast (talc inside helps). Saturday check course, make sure you know how many laps.

Sunday COTSWOLD WOMEN ONLY TRIATHLON !!!! 200m - 20km - 2.5km

 

CANCER RESEARCH UK

We would encourage anyone to take up the challenge of triathlon to help raise funds for their favourite charity, TriFerris Promotions would prefer your choice to be Cancer Research UK. For on-line fundraising visit www.justgiving.com/cancerresearchuk.

 

Supported by

Specialized
Total Fitness, Bath
Runners Retreat
Science in Sport
Cats printers, Swindon
Zoggs
Trigirl b-fit coaching Smedley Wellness
Waterland See Me In Action
H4H
British Traithlon
Specialized

Official Event Charity

Cancer Research UK
Cancer Research UK