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Triathlon Training Plan | Final Training Block | Week 7-10


– We’re entering the last
big block of training for your first triathlon. You’ve come a long way. So it’s time to start
mixing things up a little. And start preparing for the event itself. – We’re going to be covering
weeks seven to 10 in part four of how to train for your
first triathlon series. (upbeat music) – As we near the event, the
aim is to comfortably increase the length of our swimming reps. You want to do this bit by
bit with the ultimate aim by week 10 or a couple
of weeks before the event you’re covering the distance
of the swim required for your triathlon in one go. So, for instance, an
Olympic distance triathlon you want to do something
along the lines of a warm up of 100 metres front crawl, 100 metres pull, simply to get yourself loosened off in preparation
for the main sets of 1500 metres front crawl, continuous swimming at a comfortable pace. And then warm down with
100 metres choice swim. – Knowing that you can
and have already completed the distance of the swim
for your first triathlon is gonna give you a lot of
confidence for your race day. But if you’re completing
that distance really easily then you can start thinking about trying to increase your pace and
targeting a faster time. So you can put in some speed
work into your sessions. Start to dial in that pace, work out what you can sustain in a race. So a good starting point
would be doing longer reps, doing efforts at race pace
alternating with easier parts. So, for example, you could do
two lots of 600 metres doing 100 metres at your target race pace, followed by 100 metres easy, for the whole 600. – It’s also time to start thinking about open water swimming. If your first triathlon is open water, and providing the water temperature is warm enough to swim in. Now if it is your first
time swimming open water it is totally understandable
to be slightly nervous about the idea of it. But there really is nothing
to be worried about. Simply head down to your local
open water swimming venue where there’ll be other
swimmers and helpers on hand. And then ease yourself
into the water slowly, float around, before building
up the confidence to swim off. And just start with short
loops close to the shore to build up your confidence and then venture out into longer loops. – So still sticking to two swims per week you simply can replace
one of your normal swims with an open water swim. Now this is great chance to
be able to practise using your kit such as using your
trisuit or your wetsuit. And it’s especially worth getting used to swimming in a wetsuit before your race. Because it does feel quite different. And I’d also recommend
practising taking it off because after a hard swim
that can be quite tricky. – And if you can’t get into the open water and you really want to
try your wetsuit out and some swimming pools will
allow you to swim in a wetsuit just check with the
swimming pool beforehand and then make sure you thoroughly rinse out the wetsuit afterwards. And of course if your first
triathlon isn’t open water then you can simply jump in the swimming pool in your trisuit. (upbeat music) – For the bike, it’s also
time to start dialling into the pace that you know you can
sustain for your triathlon. On the race day it’s
easy to get carried away with adrenaline but practising
your pace now during your training rides will give you a good idea of the effort level that’s required. And then you can use perceived
exertion to measure it or something more technical such as heart rate or even power. Speed can also be useful, but just be aware that if
you’re riding a hilly course it will effect the pace. – Try to maintain your two rides per week. For now aim to cover the
distance of the bike loop for your first triathlon. Depending on the length of the
triathlon you’ve entered for you don’t need to do this straight away. But do aim to do ut least
once a couple of weeks before the event. Now do keep in mind our
10% rule when it comes to increasing the length of your ride so you don’t overdo it too soon. – If you haven’t done so already, then now’s a really good time to go and do a reky of the bike course. Obviously providing that
you don’t live too far away and that you’ve got enough time it’s worth making a trip over
there and riding the course. Or even part of it if you can. And this will just give
you that confidence and put your mind at ease
when it comes to race day. (upbeat music) – In our last block we started
to introduce brick sessions involving running off the bike. You should aim to continue
doing one of these per week off one of your two bike sessions. These help to prepare you physically and they’re also a really good opportunity to practise your transitions. And as with the swimming, we suggest trying to practise these with the equipment you’re
planning to use on race day so that you’re fully
prepared and used to it. – If you’re anything like me, I find transitions in my first triathlon a little bit overwhelming. But it is fairly straightforward
if you break it down. So when you come into T1,
make sure you put your helmet on before you touch your bike. Make sure you don’t get on your bike until you’re after that mount line. And then when it comes to T2, make sure you get off your
bike before the dismount line and you rack your bike before
you take your helmet off. So the simple rules to go by are, you can’t ride your bike
within the transition zone. And if you’re ever touching it, just make sure you’ve got your helmet on. (upbeat music) – For the run we also want
to build up to covering the distance required for the triathlon. Again, we should aim to
do this at least once a couple of weeks before the event. If you haven’t already. Now we’re already covering
a good distance and duration in our runs but if you
are doing a longer event you should only aim to
do this once per week. – As we’ve already mentioned
we’ve introduce brick sessions, simply running off the bike. Now the last block they
were simply 10 to 15 minutes in length but now it’s time
to increase that length so that you’re fully prepared. So as the length increases, you can instead of doing
your three runs per week that we were doing previously, drop one of those and
make the brick session one of your two runs a week. – So now we’ll be looking
at something along the lines of one 45 to 60 minute run, and then a 20 to 30
minute run off the bike. Again this is all very
dependent on the distance of your first triathlon. If you’re doing something
like the super sprint or sprint distance triathlon and as this will need to increase
the distance by too much. In fact you can probably
stick with the lower end of these durations. But actually maybe increase
the intensity and the pace that you’re doing them if you’re ready to. – On the subject of pace, it’s time to start dialling
in your desired running pace for your triathlon too. Now you can use an app on your phone or maybe just a website
to find out the pace that you want to run at. And then you can put this on your phone and track it that way. Or you can go by feel
using perceived effort or even running to heart rate. But it’s time to start
putting in a few stints of this pace into your training. So, a good example, would
be four lots of five minutes at your desired race pace with a five minute jog recovery. – Of course don’t worry
if you’re not ready to start increasing your pace. If your main aim is just to
complete your first triathlon that is absolutely fine. It’s still a huge achievement. Just continue to build on the
training you’re already doing and at whatever pace
is comfortable for you. – As you near your first triathlon just make sure you’re as fully prepared as you possibly can be. And you’re not leaving
anything to last minute. So try on your kit, practise
running off the bike, practise your transitions. Now it might seem like
a lot of information but triathlon really is a great fun sport and it is straightforward, it just needs a little bit of practise. And if you want some more
great videos from GTN just click to the globe to subscribe. And if you want to watch the
earlier videos from this series then they’re all just here. And if you’re still trying to
choose your first triathlon there’s a video for that, right here.

Reynold King

8 Replies to “Triathlon Training Plan | Final Training Block | Week 7-10”

  1. Great list of activities and goals for final training block!

    I did not think I would ever see gatorskins on a pair of Enve hoops. Pro-tip compliments of GCN: make sure your tyre label is aligned with the valve stem. If you were to suffer a puncture, it helps you correlate the inner tube damage to a location on the tyre so you can inspect that area for residual debris. It’s a horrible feeling when your replacement inner tube immediately deflates upon pressurization. 🙁

  2. I have a question for You .I ordered a watch he's name is Polar A300 and I want to know ,if is good for triathlon.?

  3. Less than a month till my very first sprint tri and as the event approaches I'm getting more and more nervous. Actually I feel myself ready even for an olympic distance but still on the verge of quitting though. Great vid as usual guys. Thanks

  4. Should you train the full lenght triathlon in one sitting before the event? Seemed obvious to me, but nobody is talking about that. Only slpit parts (swimming + biking or biking + running). And if you train the whole thing, how much recovery should you get before the event? A good rule of thumb, i think, could be doing the entire triathlon, at the desired pace, one week before. And then in the week leading up the event doing a few small trainings, to keep muscles warm but recovered. But that's onnly my thought and I haven't done a triathlon so far, so I would have liked to hear a pro's opinion on this!

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