Our 6-week training plan is designed to get you started and prepare you for your first GO TRI triathlon event. We know that you might not have much time in your busy lifestyle to fit in exercise and that to Get Started you sometimes just need to know what and how much to do.
This programme is a gym-based programme. If you don’t have access to a gym, don’t worry, you just need to use our Outdoor Based Training Plan. In this programme – you only need to commit to an hour a week – go on you can fit that in!
It doesn’t matter if you swap and change the sessions or if you miss one out – this is just some ideas to help you feel more confident for your GO TRI Event. If you don’t have access to a pool, swap the swim sessions/elements to a row. Aiming to do blocks of 1000m.
We want you to enjoy your first event, so if you are finding the training a bit difficult don’t worry or give up! Just repeat a week or reduce the distances until you feel more comfortable.
This plan assumes you’re pretty new to GO TRI, but if you have a swim, run or cycling background, then the plan will help you build up experience and skills in the other two elements.
|WEEK 1 - BIKE||
SESSION GOAL: ALL ROUND-RIDER FITNESS
Choose a static bike that you feel comfortable on. Adjust the seat height to one that works for you.
Warm Up: 5 – 10 mins easy pedalling, gradually increasing the pace. Set bike up to ensure correct position, slight bend in the knee and upper body not over stretched.
3 mins fast pedal steady on a medium level – try level 4 or 5.
2 mins slow climb (should feel heavy) at a higher level try 5 or 6.
1 easy downhill at a lower level try 2 or 3.
Repeat this session 3x.
Warm Down:5 mins easy pedal bringing down the pace.
|WEEK 2 – RUNNING||
SESSION GOAL: KEEP ON RUNNING
GO TRI is all about being smart and steady!
Find a treadmill that you feel happy to work out on.
5 – 10 mins walk/running gradually increase the pace – at 6.5km/hr
Aim to run at a steady pace until you need to rest, reduce to a steady walking pace for 60-90 seconds then back to run speed.
Repeat as many times with a total time of 20-30 mins. Note your longest run time and aim to increase this by 10% next time you do this session. 8.5km/hr is a good target speed, but don’t worry if you can’t do this yet.
Cool Down:5 – 10 mins walk, bringing down the pace with a gentle stretch.
|WEEK 3 – SWIM or ROW (if no pool access)||
SESSION GOAL: CONSISTENCY AND CONTROL
GO SLOW AND YOU CAN SWIM A LOT LONGER.
Loosen up on poolside by circling arms and swinging legs gently for 5 mins before you start swimming.
In the water swim 2 x 25m lengths any stroke you like and it is absolutely fine to keep your head above the water.
If you didn’t put your head under the water, just go into the shallow end and standing up, just practice dipping your head in and out.
Then try to push off from the side slowly with your head under.
To finish now try 4 x 25m lengths in any stroke and put your head under the water as you go, where it fits with your chosen stroke. Have a break whenever you need to.
Well done you have done 150m.
Cool Down:1 length slow and steady to relax – bring the pace right down.
|WEEK 4 - BIKE/RUN||
SESSION GOAL: GET USED TO RUNNING OFF THE BIKE
RUNNING OFF THE BIKE IS WHAT MAKES TRIATHLON SO UNIQUE – PREPARE FOR JELLY LEGS!
Complete a 5 min easy pedal to warm up your legs.
Time a 15-minute steady and slow bike ride.
Practice changing levels, pedalling through any tough sections and having a drink out of your water bottle.
Get off the bike (dismount) and have a drink from your bottle and then choose a treadmill and set off on a ten-minute steady pace run. Your legs may feel wobbly to start, don’t worry this is usual after the bike.
Try to find a pace that you feel comfortable. Remember it is okay to walk if you find it too hard. Your legs may feel wobbly to start, don’t worry this is usual after the bike.
After ten minutes slow down to a walk and walk for two minutes.
Have a gentle stretch for five minutes to finish, calfs, hamstrings, quads etc.Well done you have just done what is known as a brick session.
|WEEK 5 – SWIM/RUN or ROW/RUN (if no pool access)||
SESSION GOAL: 2 SPORTS IN ONE SESSION
GETTING USED TO DOING TWO THINGS INSTEAD OF ONE CAN FEEL GREAT!
Lay out your running kit and towel at the side of the pool or in a changing cubicle, so it is ready for you.
Complete 1 x 25m length slow and steady.
Swim 6 x 25m lengths in any stroke and put your head under the water as you go, where it fits with your chosen stroke. Have a break whenever you need to.
Get out of the pool and dry off quickly using your towel. Put your running stuff over the top of your costume, put on your socks and trainers.
Go into the gym and find a treadmill. Set off on a 15 minute run at an even pace, trying to find a pace that you feel comfortable at. If you need to walk remember that is okay.
Keep the arms nice and relaxed with a bend at the elbow and a smooth back and forwards motion.
Cool Down:5 mins walk just to let your muscles relax and to bring your heart rate down.
|Week 6 - MINI GO TRI - with ROW (if no pool access)||
SESSION GOAL: PRACTISE PUTTING ALL 3 SPORTS TOGETHER
PUTTING ALL THREE TOGETHER – GET IT RIGHT BEFORE EVENT DAY!
Lay out your cycling/running kit and towel at the side of the pool or in a changing cubicle, so it is ready for you.
Swim 1 x 25m length slow and steady.
Swim 8 x 25m lengths in any stroke and put your head under the water as you go, where it fits with your chosen stroke. Have a break whenever you need to.
Get out of the pool and dry off quickly using your towel. Put your cycling/running stuff over the top of your costume, put on your socks and trainers. Go into the gym and choose a static bike.
Set off on a 25-minute cycle at a steady pace. Try to remember to use adjust levels and keep trying to take on water.
Dismount from the bike and take another sip of water and find a treadmill.
Set off on a 15-minute run at an even pace, trying to find a pace that you feel comfortable at. If you need to walk remember that is okay.
5 mins gentle stretching to finish.Well done you have completed a triathlon!!
"We want you to enjoy your first GO TRI Event - here are some ideas to make you feel more confident!"