Triathlon Training Plan | Kickstart Your Triathlon Training | Week 1-2
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- Опубликовано: 4 авг 2024
- The first part of GTN's 12 week triathlon training plan is here to help you train for your first event. Kickstart your training with these tips, sessions and advice on what you should do during your first two weeks of training.
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Swimming -
Swimming tends to be the discipline that is most daunting to people, especially so if it’s new to you. Swimming is largely about technique, which is quite hard to figure out on your own. Before you teach yourself any terrible habits, a good option would be to get someone to take a look at your swimming. That can simply be a training partner, a friend, or you could actually join a local swimming or triathlon club that might have a coach.
So, given the technical aspect of swimming, it is better to swim little but often to begin with. This will give you the best chance of learning any new skills. Providing you have the time to, a good starting point is to complete 2 swims per week, each of around 30-40 minutes.
Cycling -
To begin with, all your cycling training should be focussed on building fitness, and your confidence. Cycling is actually a very technical sport, more so than most people realise. So even if you have some cycling experience, it may well be worth spending a little time honing your skills first. Rather than heading out for rides at breakneck speeds, keep it to a conversational pace. This will allow you to build that base level of aerobic fitness and muscular strength, without overdoing it too soon.
A good starting point could be two rides per week, at around 60 minutes for each. Now, it’s really important not to increase this too quickly. So we’re going to follow the 10% rule. Never go up in training distance or duration by more than 10% per week.
Running -
In a similar way to the cycling, all your running should just be at a steady and aerobic pace to begin with. It’s often the one that people get carried away with, and try to run too fast, too soon. And too fast, too often. If you are new to running, imply head out for a walk, and throw in the occasional 30 - 60sec easy run, and then build this up with time.
Dependent on your current level of fitness and running history, we would recommend starting out with no more than 30 minute runs. In fact, my personal experience is that the little but often trick also works wonders for running. If time allows, I would recommend doing 2 easy 20-30min runs in your first week, and in the second week just step this up slightly to 30-35mins.
If you found this video useful, don't forget to share it with someone who is also doing their first event!
If you'd like to contribute captions and video info in your language, here's the link 👍 gtn.io/6-
Music: Epidemic Sound
Her Majesty 4 - Victor Olsson.wav
My Baby Knows (Instrumental Version) - Johan Glössner
Summer Vibe - Tomas Skyldeberg
Watch more on GTN...
📹 How To Choose Your First Triathlon - gtn.io/ChooseYourFirstTriathlon
📹 How To Train For Your First Triathlon | An Introduction To Triathlon Training - gtn.io/TrainForFirstTri
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Thank you for the pointers...great motivation! Please keep them coming...🏊🚴🏃
Thank you so much for always doing vids like these. Training for my 1st in April. Cant wait.
Awesome channel guys. Just entered my first triathlon and so glad I found this RUclips channel. Very informative and well produced! Needless to say I'm a subscriber now 👍🏻
Brilliant video. Simple and straight to the point. Exactly what people who are just starting out in multi sports need.
Good work guys
Great tips. I'm a full time semi pro cyclist and I just signed up for my first tri. I'll be using your videos to help me understand and properly Trina for the event
Thanks a lot , again ! Really nice Video. Will Help me out!
Excellent, down to earth and simple to understand. Wish I'd seen this before I started last year
I just came across their channel and it is so wholesome how they promote the JOY in sports over the fitness / weight loss / "how to look nice for Instagram" vibe 90 % of fitness channels give you
Training for my first Triathlon!! I'm excited and nervous. Thanks for all of this information
Whoo! Good stuff. Hope lots of people see this video soon. Winter miles bring summer smiles!
JustinDoesTriathlon train hard, race easy 😜
I love this video so much, thanks! I'm training to do a novice triathlon on September, I'm gonna take every tip I've seen from you
Glad you enjoyed it and find what we do helpful, good luck with your race - let us know how it goes!
Great video there ! You guys should really do a couple of videos in which you prepare a GCN or GMBN presenter for his first triathlon !
Arthur Zanchetta yesssss
Yeah, get Lasty to do it. His "suffer faces" are the best. Ok, maybe Matt will be the most entertaining (Remember cyclocross training?)
Pick me. I medically retired today from the military but refuse to let me back get in the way so I'm training slowly my first ever triathalon.
This is my first week! Excellent advise.
Awesome - Hope you're enjoying it all! 🙌
Great video! Would you have one on how to pick a triathlon camp?
If you're new to running, try the NHS couch to 5k podcast programme. My physio recommended this when rehabbing from injury, so I didn't do too much too soon (which was the problem in the first place!)
Thank you :)
Really well produced, i still wonder how you got the audio so clear whilst riding ;) I couldn't spot a mic on you :) Did you have to say the same thing post ride again? Keep up the great content... Cheers Dan
i know I am kinda randomly asking but do anyone know of a good website to watch newly released movies online?
@Timothy Ryland i dunno I'd suggest flixportal. Just google for it :D -declan
@Declan Kaiden thanks, I signed up and it seems like they got a lot of movies there :) Appreciate it !
@Timothy Ryland happy to help =)
Great videos how would u aff strength training into triathlon training
Thank you guys! I'm preparing for my first triathlon as well and this series will help a lot!
Can you make a Video about diet as well? Wenn to eat, what to eat and how to figure out your nutrition wile your riding/running? Or did I just miss one of your videos about that topic?
Have a nice day!
Anton
Hi Anton,
Keep an eye out, we'll be covering more on nutrition later in this series.
Warm Up
2x 50m front crawl
4x 25m kick
Session
50m front
100m front
150m front
150m front
100m front
50m front
Cool down
100m Choice
50m pull /w pool boy
50m kick
excellent
Cheers!
woah. what a high quality video but quite a little bit too fast at all. Looking forward to the following vids
Ooo I got excited when I realised she was running in Bath- my hometown! Great stuff guys
And don't forget the fourth discipline : Transitions ;) Looking forward to seeing your advices on this !
Arthur Zanchetta don’t worry, we will be covering this in the series 😊
Im wondering if its good to start training from day to day all tree disciplines at ones or first start with running or somethig from these tree and then continuosly adding the rest
Dear Guys! Thank you so much for all of your videos, they are so useful! I'm completely new to triathlon, and decided to follow your plan in order to get ready for my first race. However, luckily I have actually more time on my hands than 12 weeks, in fact 17 altogether and I was wondering how to change the training according to that? Should I keep doing each section ( week 1-2, week 3-4, etc.) for a longer period of time or should I continue increasing the time spent training by 10% after week 10 and keep increasing it until two weeks before the race?Thanks in advance for any tips!
how did your race went?
For the bike component, is it important to use triathlon specific shoes (which seem to all have Velcro closure and heel loops)? Will you potentially get better performance out of road specific shoes? The boa lace systems let you get in and out of them very quickly and easily, so I'm not sure what the advantage would be...
I concentrate on running 10km 3 times a week and try to get 1 or 2 sessions on indoor bike turbo. Hard to find time to fit in swimming a well
how to handle leg muscle pull and injuries in training time? Currently my calf muscle is paining badly and with each run it is making more harder for me can you guide how to face such uncertainties
Is it advised to hit the gym as well apart from the discipline-training?
Great video guys!!
I am an experienced cross country runner (10k) and I train 6 days a week. However, I have one question, I am going to prepare my first triathlon (sprint distance) and I don't know how much to train every section. I mean, how much swimming and cycling per week do you recommend??
Mikel Zubieta Hi. If you check out our intro video to this series, we discuss a little about how often you should train per week. Thanks, Mark
great video. i'm planning an ironman in 2022. so i'll be watching more of these videos.
I am new to a triathlon but not new to runbing or cycling. I am confused how i translate distance so I am not doing too much. I run around 18 miles 3 x a week and cycle for around 15 miles 4 x a week. Do i need to reduce time/mileage?
🙏🙏🙏🙏
What are the different swims that the mention?
Where do those swimming distances come from?
I'm doing my first sprint triathlon, which is only 400m pool swim. Do I need to be doing 1000m swims in practice in week 1 and 2?!
Nathan Budd cant do any harm I guess
I think they are referring to longer distant triathalons.
Does the +10% increase per week only counts for running or for all disciplines?
Thanks GTN that video was very helpful. But I'm not sure what to do because I'm a rower. I haven't run for about a year. But when I did 10 km today I did it in 35 minutes so I don't know what type of training to do.
Are you sure? Because that would be incredible.
@@deltasportfreerun it was actually 45 minutes I checked my watch. Sorry. I don't know why I put 35 . I still don't really know how to train though
@@tomelliott8065 xD That is still a good time though man!
What length triathlon are you training for?
@@deltasportfreerun just a standard distance.
@@tomelliott8065 So an ironman? Unfortunately I have no experience with training for a full ironman, only shorter distances so I can't give you proper advice.
But places like Reddit have some great triathlon communities that can help you for sure!
First and foremost, dont do too much too soon, you dont want to get injured.
how to maintain the CK level (Creatine Kinase level ) during training ? your comment is appreciated .
How would you train in my situation:
2 broken arms atm, sport is forbidden till 2 weeks before the 1. competition of a series, I´d like to take place in. I need to prepare for 4.5km running, 20km Mountainbiking, 4.5km running.
Do I stand any chance?
AllSparkII hi! Well I have broken my collarbone just before a big race before, and still managed to pull off a good result. So I would definitely recommend going for it. Fortunately you don’t have to swim.
I would pop your bike on the indoor trainer as soon as you can. And just sit upright. You’re not going to be able to do super sessions, but it’s better than nothing.
In the meantime I would work on some floor based core and leg strengthen work. Also some slow run drills might be good.
Then when you can, you can start introducing running just before the event
I know this is late so not really directed towards you, more towards other people in similar situations reading this.
Just dont. Seriously, just postpone till the next event. Two broken arms is not a joke and you need to heal properly, don't risk forever fucking up your arms.
what distance is this plan for?
I so wanna do this but can barely get to 100 m swim lol
I’m a kid and I’ll start training in a week
50m with the pool boy? what if you have trouble convincing him? can you just say ‘I’m training for a triathlon!’, or what?
My first trhiathlon will be a full ironman!
1minute 30sec - easy anaerobic pace? for the warm-up? explain that to me?
doug brown easy AND aerobic?
Maybe ... but I still hear anaerobic.
Yeah, I guess you're right. At 4minute 6seconds I can hear [on my third listen] steady AND aerobic pace.
I don't get this either. The presenter is definitely saying 'anerobic', and how can that be easy?
Easy anerobic pace? Did i hear right??
3minhero1 easy aerobic pace 😊
Easy AND aerobic.
هوووووم.
Nice and delicious ☺😉🙃
Giguys, you need to come at this with a different angle. This has all been done and is in RUclips.. triathlon Teran, for example...how about addressing common problems as well, with one of the sports, or motivation, negative thoughts.... objectives. For example bike and run...ok but if someone is having major problems with the swim? This video mentions...do this many meters....well what if you can't...I've done 4 relays doing both bike and run ( two 3rd place) and only two full sprints basically because I hate swimming:( and I'm not progressing...
Steady aerobic not aenarobic