CAT: Triathlon Sprint/Olympic

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Triathlon Sprint/Olympic Challenges

  • Out of Stock
    Olympic 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 praise 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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    Details
  • Out of Stock
    Sprint Triathlon Plan - May/June 2017Sprint 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 PM Not seeing your wave? Here are the registration dates and waves. Save
    Details
  • Out of Stock
    Sprint Triathlon Plan - May/June 2017Sprint 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 PM Not seeing your wave? Here are the registration dates and waves. Save
    Details
  • Out of Stock
    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 praise 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.

    Save Save
    Details
  • Out of Stock
    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.

    Save Save
    Details
  • Olympic 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 praise 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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    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

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      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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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.

      Save Save
    Details
  • Out of Stock
    Sprint Triathlon Plan - May/June 2017Sprint 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 PM Not seeing your wave? Here are the registration dates and waves. Save
    Details
  • Out of Stock
    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.

    Not seeing your wave? Here are the registration dates and waves. Save
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  • Out of Stock
    Sprint Triathlon Plan - May/June 2017Sprint 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 PM Save
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    Sprint Triathlon Plan - May/June 2017Sprint 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 PM Not seeing your wave? Here are the registration dates and waves. Save
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  • Sprint Triathlon Badge

    SPRINT TRIATHLON PLAN

    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 PM Save
    • SELECT YOUR RACE DATE: TWO STEPS

      Step One: Select your race date:

      If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify your race date—or if you need to change it—simply email us and we can make the change.

      If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

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      Step Two: Your training program will officially begin on:

      Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

      Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.

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