Triathlon Training Plan | Increase Your Training Volume | Week 3-4
HTML-код
- Опубликовано: 8 сен 2024
- You’re a couple of weeks into training for your first triathlon and you’re over one of the toughest hurdles; starting. Now it’s time to increase the training volume, learn how to fuel on the bike and progress into weeks 3 and 4. Here is part two of our ‘How To Train For Your First Triathlon’ series.
Subscribe to GTN: gtn.io/Subscrib...
Check out the GTN Shop: gtn.io/7u
Swimming -
Now that you’ve been in the pool a few times over the past couple of weeks, you’ll have hopefully started to find your feel for the water, and started getting the hang of your technique. But, don’t worry if you haven’t, swimming is a very technical sport, so don’t panic if you’re not progressing as quickly as you are with the other disciplines.
Providing you’re ready to, you can start increasing the distances of our swimming. This doesn’t have to be the overall distance, but more the length of reps within the session. The idea is that you get you to a point of comfortably covering the triathlon swim distance, all in one go. You should still aim to complete 2 swims per week, but now over a duration of 40-45 minutes.
Cycling -
With 2 weeks of cycling under your belt, you should be ready to start increasing the duration of your rides. Try to maintain 2 rides per week, progressing them to around 75 minutes in the 3rd week, and up to 80 minutes in your 4th week.
If you will struggle to fit 2 rides in then an indoor trainer can be really useful. If you’re lucky enough to have a turbo trainer at home, you can fit bike sessions in before or after work when there may be less light on the roads. Or, you could of course use a static bike at your local gym, or join a spin class for some motivation!
Running -
You want to progress the running in a similar way. If you’re starting out with short runs within a walk, then you can begin increasing the length of those runs ever so slightly. But if you’re already doing sustained runs, then you can push them up to around 38-40 minutes in your 3rd week, and around 40-45 minutes in your 4th week.
Remember to keep them all easy and aerobic for now. Continue aiming to run twice per week. If you’re not comfortable with covering this kind of distance or duration just yet, stick with the current duration and keep the training consistent.
With this increased training volume, you’ll likely be feeling quite tired and, that’s normal. Make sure that you don’t underestimate the training and how tired it can make you. It’s really important to recover well and absorb the training that you’ve done. This means fuelling well, getting enough sleep, stretching, and taking recovery days!
And finally, don’t forget to enjoy yourself 👍
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/7t
Music: Epidemic Sound
Watch more on GTN...
📹 How To Train For Your First Triathlon | An Introduction To Triathlon Training - gtn.io/TrainFor...
📹 Triathlon Training Plan | Kickstart Your Triathlon Training | Week 1-2 - gtn.io/FirstTri...
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon RUclips channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first timers - and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on RUclips’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Cervelo bikes: gtn.io/cervelo
BMC Switzerland: gtn.io/bmc-bikes
ON Running: gtn.io/On-Running
Assos of Switzerland clothing: gtn.io/Assos
KASK helmets: gtn.io/kask
Park Tool: gtn.io/parktool
Profile Design: gtn.io/profiled...
Zipp wheels: gtn.io/zipp
ENVE wheels: gtn.io/ENVE-wheels
Quarq powermeters: gtn.io/quarq
Polar: gtn.io/polar
Vision wheels: gtn.io/vision
Continental: gtn.io/continental
Team Bath: gtn.io/TeamBath
RUclips Channel - gtn.io/RUclips
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subsc...
GCN Tech - gcntech.co/subs...
EMBN - embn.me/subscribe
How do you balance the 3 disciplines in training? Let us know in the comments below 👇
Two rides in the weekend, one long recovery ride on Saturday and one short high intensity on Sunday.
Monday and Wednesday are swim and yoga/pilates/stretch days
Tuesday and Thursday are lift and run days
Friday is restday
Monday - Wednesday extremely short swims + Running
Tuesday - Thursday Bike
Friday - Long swim
Saturday - Sunday Bike or run on one of the two days, rest on the other...
Swimming - in Summer time or when it's hot.
Running - predominantly during the Winter or when it's wet.
Cycling - when not swimming or riding
There are more disciplines, all depend on season and weather, but you asked for 3.
Hi, should I introduce any weight training into the training to help strengthen? Any suggestions about how much and how often or what type?
Global Triathlon Network don't be weak.
Mark blew by that beetle (4:04 into the video) like it was at a slow crawl! Joking aside it was great camera work. Kudos to the filming crew, they help make these GTN videos awesome!.
My goal is 10hr/week, but alot is cross country skiing during winter. I try to get 1 run/cycle/swim each week.
When its summer with no school and only work i try to get 2-3 swims/week. 3-4 days on cycle/week and 3 runs/week. I do have atleast 1 rest day every 14 day.
Great vidéo, always in the move, nice guitars music. It gives energy and motivation to do more. Thank you GTN!!!
As always, amazing video, with plenty of useful informations and pleasing to watch. Keep it up guys !
Thanks Arthur.
I come from a strength background and don’t want to lose that and my physique completely, what days should I put my lower body and upper body days on for strength? Swim days?
IT'S EASY! RUN, SWIM, BIKE and eat a half pig for protein every day.
Very good video btw!!! Keep it up!
I think I love Heather
🎯 Key Takeaways for quick navigation:
00:00 *🏊♂️ The series covers training for a half iron distance Triathlon over 12 weeks, with a focus on balance and fueling.*
01:51 *🔄 Start with around five hours of training per week, gradually increasing by 30 minutes to an hour each week.*
03:01 *💤 Follow a pattern of three weeks of harder work followed by one lighter "reflection" week for recovery.*
03:29 *🍽️ Prioritize rest and recovery for fitness gains, maintaining a balanced diet to fuel sessions.*
04:29 *🏊♂️ In swimming, focus on technique and quality over quantity, with one technique session and one hard work session per week.*
05:40 *🚴♂️ Cycling sessions include cadence work, threshold efforts, and longer rides to build endurance.*
07:06 *🏃♂️ Running sessions involve building endurance with long runs and working on race pace, along with technique work.*
11:26 *📈 Effective training requires managing effort levels, pacing, and trusting the program for optimal results.*
Made with HARPA AI
I tend to lay more focus on the sports I need work on.
how to maintain the CK level (Creatine Kinase level ) during training ? your comment is appreciated .
For the beginners which bike do you afford
I signed up for 113 event in event, swimming and cyclng i been training for, but running no chance! also worried of getting injured with weak knees. any tips?
Great stuff, best of luck! It's tough to diagnose exactly why, but knee issues tend to come from a lack of stability or strength around the glutes and hips. Working on things like clams will help build that glute strength up
Mark Threlfall will give clams a try. Thanks and enjoy all the videos you guys work on
What do you both do 5k in ???
Mark's 5K PB is a rapid 15'08", mine is 17'50".
I’m 13 and I do 5k in 18:50 is that good???
It is a good time, keep working on it and train sensibly and you're sure to get faster.
how to add strength into your first 3 months of training
Me a high school swimmer looking at the swimming part: I wish our practices were like that