GENERALIZED TRIATHLON PROGRAM

An introductory outlined plan for beginner triathletes

The Sherpa triathlon program will run from December through the summer. Its purpose is to provide a resource for triathletes to follow a structured program allowing them to peak for an Olympic or Sprint triathlon in the June-August time frame. Athletes will receive a basic outline of how they should focus their workouts during specific times of the year to allow for peak fitness at the time of their chosen race. The program will also provide comradeship between athletes by having a group to meet and train with. Workouts will meet at either 5:30 AM or 9AM. Bike and run workouts will meet at Sherpa, swim workouts will meet at the YMCA in Westport/Weston. Athletes with specific time goals or information regarding heart rate zones should contact us for more information.

TRIATHLON PROGRAM

TIME OF YEARTRAINING FOCUS
JANUARY - FEBRUARYBASIC BUILDING, LOW INTENSITY AEROBIC SESSIONS TO BUILD FOUNDATION FOR TRAINING. THIS IS AN IDEAL TIME TO INCLUDE STRENGTH TRAINING.
MARCH - APRILSPORT SPECIFIC STRENGTH STRENGTH SESSIONS. SWIM WORKOUTS WILL BE INCLUDE PADDLES & POOL BUOYS. BIKE WILL INCLUDE LOW CADENCE SETS &HILLS. RUNS WILL INCLUDE HILL WORK.
MAY - AUGUSTRACE SPECIFIC INTENSITY. THESE SESSIONS WILL WORK ON INCREASING ATHLETES TOP END.

SAMPLE MONTH 1: JANUARY

 MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYTOTAL
HOURS
WEEK 1Swim 30'Bike 40'
Run 10'
Swim 30'Run 20'
Bike 20'
Swim 30'Long Bike:
1hr 15'
Long Run:
30'
5 hrs
WEEK 2Swim 35'Bike 40'
Run 10'
Swim 35'Run 20'
Bike 20'
Swim 35'Long Bike:
1hr 30'
Long Run:
45'
5 hrs 30'
WEEK 3Swim 40'Bike 40'
Run 10'
Swim 40'Run 20'
Bike 20'
Swim 40'Long Bike:
1hr 45'
Long Run:
50'
6 hrs
WEEK 4Swim 35'Bike 40'
Run 10'
Swim 35'Run 20'
Bike 20'
Swim 35'Long Bike:
1hr 30'
Long Run:
45'
5 hrs 30'