CAT: Triathlon Sprint/Olympic

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Triathlon Sprint/Olympic Challenges

  • Screen Shot 2017-01-28 at 1.20.42 PMSprint Triathlon Badge

    SPRINT TRIATHLON PLAN

    Here are the registration dates and waves  for upcoming Triathlon Programs.

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary.EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically.A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PMNot seeing your wave? Here are the registration dates and waves.Save
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  • Screen Shot 2017-01-28 at 1.20.42 PMSprint Triathlon Badge

    SPRINT TRIATHLON PROGRAM

    Here are the registration dates and waves  for upcoming Triathlon Programs.

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary.EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically.A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PMNot seeing your wave? Here are the registration dates and waves.Save
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  • Screen Shot 2017-01-28 at 1.20.42 PMSprint Triathlon Badge

    SPRINT TRIATHLON PLAN

    Here are the registration dates and waves  for upcoming Triathlon Programs.

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary.EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically.A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PMNot seeing your wave? Here are the registration dates and waves.Save
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  • Off-Season Triathlon Training Badge

    This off-season triathlon program, created by expert triathlon coaches Elizabeth Waterstraat and Jennifer Harrison, is suitable for most athletes, whether you're a beginner triathlete or an Ironman-to-be. It perfectly blends skill development and cardiovascular endurance so that when your official training plan begins, you'll be able to slide in seamlessly and start strong.

    The Off-Season Program is for divided into five-week segments that build on one another so that you can build or maintain a swim/bike/run foundation and routine between race training cycles. You can start this plan anytime; simply register for it, and begin your training cycle on the next Monday—or a Monday soon thereafter—since the training week starts on Monday.

    The 9-10 weekly workouts (3 swims, 3 rides, 3-4 runs) are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated. In addition, we offer three strength routines that you can integrate if/when you see fit.

    All workouts are 60 minutes or less; that said, there are double workouts—total workout time on those days ranges from 75 minutes to two hours—two to four days a week. (Feel like too much? Don't worry! We offer guidelines on what workouts to pick if your schedule doesn't allow you to complete the week as written.)

    Pick the length of program that works best for your schedule and goals: 5, 10 or 15 weeks. The weeks get progressively challenging, so the five-week program is the perfect place to start if you have limited time or haven't been in the swim/bike/run groove.

    THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary.EQUIPMENT: We’ve compiled a full gear list here.TRAINING BASICS: All workouts are sixty minutes or less. Two to four days a week, you will have double workouts (the total workout time for the day ranges from 75 to 120 minutes). You will practice running after riding regularly, so your legs will not forget that awesome transition feeling.STRENGTH TRAINING INCLUDED? Yes. You will given three strength circuits, which you can implement at your discretion.A GLIMPSE OF THE FIRST TWO WEEKS OF THE PROGRAM:Screen Shot 2017-09-19 at 12.07.57 PM There are no start or end dates for this program. Simply sign up for the five, ten, or fifteen-week program, and start your program as directed upon registration.Price: $50/5 weeks; $100/10 weeks; $150/15 weeks 
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    Screen Shot 2017-01-28 at 1.20.42 PMSprint Triathlon Badge

    SPRINT TRIATHLON PROGRAM

    NOTE: Registration for 2018 races will open on February 5, 2018 for May and June races; check out the complete date schedule here

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary.EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically.A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accommodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PMSave
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    Screen Shot 2017-01-28 at 1.20.42 PMSprint Triathlon Badge

    SPRINT TRIATHLON PLAN

    Here are the registration dates and waves for 2017 Triathlon Programs.

    This 12-week program is designed for beginner to intermediate triathletes who have their sights set on an Sprint distance race (swim: .5 mile/750m; bike 12.4 miles/20K; run: 3.1 miles/5K). There are 8-10 weekly workouts (3 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are periodic optional sessions that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary.EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are in the hour range. (Some run a little over.) The weekend workouts range from 60 minutes to about 90 minutes, one day typically has a bike/run brick and the other is either bike or run. You will practice running after riding at least twice a week (and riding after swimming at least once), so you’ll be very familiar with transitions, both logistically and physically.A few more helpful tidbits: —During Week 10, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 500 to 2,200 yards; rides range from 20 minutes to 65 minutes; runs range from 20 to 60 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: Screen Shot 2017-01-28 at 1.20.42 PMNot seeing your wave? Here are the registration dates and waves.Save
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  • Oly Tri Week 3 sampleOlympic Triathlon Badge

    OLYMPIC TRIATHLON PROGRAM

    This 16-week program is designed for beginner to intermediate triathletes who have their sights set on an Olympic distance race (swim: .93 miles/1.5K; bike 24.8 miles/40K; run: 6.2 miles/10K). There are 9 to 10 weekly workouts (2 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are three weekly optional sessions (1 run, 1 ride, 1 swim) that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K—before taking on an Olympic distance race, but if you’re starting from scratch and just can't bear not doing an Olympic distance this season, this 16-week plan can help you get to the finish line happily and injury-free.Olympic tri praiseEQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: they’re optional.)The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.A FEW MORE TIDBITS: —During Week 8, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 1,100 to 2,300 yards; rides range from 35 minutes to 2 hours (or 25 miles); runs range from 40 to 90 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: screen-shot-2016-12-26-at-10-37-59-am

    Workouts indicated with a star are optional, and all the workout specifics are explained in great detail in the plan.

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  • Oly Tri Week 3 sampleOlympic Triathlon Badge

    OLYMPIC TRIATHLON PROGRAM

    This 16-week program is designed for beginner to intermediate triathletes who have their sights set on an Olympic distance race (swim: .93 miles/1.5K; bike 24.8 miles/40K; run: 6.2 miles/10K). There are 9 to 10 weekly workouts (2 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are three weekly optional sessions (1 run, 1 ride, 1 swim) that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K—before taking on an Olympic distance race, but if you’re starting from scratch and just can't bear not doing an Olympic distance this season, this 16-week plan can help you get to the finish line happily and injury-free.Olympic tri praiseEQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: they’re optional.)The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.A FEW MORE TIDBITS: —During Week 8, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 1,100 to 2,300 yards; rides range from 35 minutes to 2 hours (or 25 miles); runs range from 40 to 90 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: screen-shot-2016-12-26-at-10-37-59-am

    Workouts indicated with a star are optional, and all the workout specifics are explained in great detail in the plan.

    SaveSave
    Add to cartDetails
  • Oly Tri Week 3 sampleOlympic Triathlon Badge

    OLYMPIC TRIATHLON PROGRAM

    This 16-week program is designed for beginner to intermediate triathletes who have their sights set on an Olympic distance race (swim: .93 miles/1.5K; bike 24.8 miles/40K; run: 6.2 miles/10K). There are 9 to 10 weekly workouts (2 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are three weekly optional sessions (1 run, 1 ride, 1 swim) that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K—before taking on an Olympic distance race, but if you’re starting from scratch and just can't bear not doing an Olympic distance this season, this 16-week plan can help you get to the finish line happily and injury-free.EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: they’re optional.)The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.A FEW MORE TIDBITS: —During Week 8, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 1,100 to 2,300 yards; rides range from 35 minutes to 2 hours (or 25 miles); runs range from 40 to 90 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: screen-shot-2016-12-26-at-10-37-59-am

    Workouts indicated with a star are optional, and all the workout specifics are explained in great detail in the plan.

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    Add to cartDetails
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    Oly Tri Week 3 sampleOlympic Triathlon Badge

    OLYMPIC TRIATHLON PLAN

    NOTE: Registration for 2018 races will open on January 8, 2018 for May and June races; check out the complete date schedule here

    This 16-week program is designed for beginner to intermediate triathletes who have their sights set on an Olympic distance race (swim: .93 miles/1.5K; bike 24.8 miles/40K; run: 6.2 miles/10K). There are 9 to 10 weekly workouts (2 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are three weekly optional sessions (1 run, 1 ride, 1 swim) that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K—before taking on an Olympic distance race, but if you’re starting from scratch and just can't bear not doing an Olympic distance this season, this 16-week plan can help you get to the finish line happily and injury-free.EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: they’re optional.)The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.A FEW MORE TIDBITS: —During Week 8, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 1,100 to 2,300 yards; rides range from 35 minutes to 2 hours (or 25 miles); runs range from 40 to 90 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: screen-shot-2016-12-26-at-10-37-59-am

    Workouts indicated with a star are optional, and all the workout specifics are explained in great detail in the plan.

     SaveSave
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  • Oly Tri Week 3 sampleOlympic Triathlon Badge

    OLYMPIC TRIATHLON PLAN

    Here are the registration dates and waves for 2017 Triathlon Programs.

    This 16-week program is designed for beginner to intermediate triathletes who have their sights set on an Olympic distance race (swim: .93 miles/1.5K; bike 24.8 miles/40K; run: 6.2 miles/10K). There are 9 to 10 weekly workouts (2 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are three weekly optional sessions (1 run, 1 ride, 1 swim) that can be easily added to enhance your preparation.THE PREREQS: At a minimum, you need to be able to swim 100 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K—before taking on an Olympic distance race, but if you’re starting from scratch and just can't bear not doing an Olympic distance this season, this 16-week plan can help you get to the finish line happily and injury-free.EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: they’re optional.)The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.A FEW MORE TIDBITS: —During Week 8, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions. —Swims range from 1,100 to 2,300 yards; rides range from 35 minutes to 2 hours (or 25 miles); runs range from 40 to 90 minutes. —One day weekly is a total rest day. (On the plan as written, it's a Friday, but you can easily rearrange the plan to accomodate your schedule.)STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits a week. These require hand weights and a stability ball.A SAMPLE WEEK: screen-shot-2016-12-26-at-10-37-59-am

    Workouts indicated with a star are optional, and all the workout specifics are explained in great detail in the plan.

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