Completing your first sprint triathlon in 7 weeks

Take notes of the session and keep them with you at the poolside.

Today, we are going to vary the strokes by using 800m markers and working on gliding.

In order to do so, each time you push against the wall, make use you glide - gliding is the cornerstone of swimming.
Gliding will help you reduce your number of arm strokes over 25 m, gliding further to swim less.

If you are not really at ease in the water, don't hesitate to have 4 or 5 swimming lessons with a coach to learn the basics and feel more comfortable during the rest of the training.

First session together? Apply yourself and take your time.

Trying to rush when swimming will not help you develop. Consider taking a water bottle to keep hydrated.

After this first 800 m session, you should know where you stand.

If this first session is hard, remember that you need to practise regularly and take your time to make progress in swimming.

One-hour cycling session with a bit of pace to get comfortable with cycling again.

A decent effort with proper recovery will help you to progress.

Ensure you check your bike before setting off and do not forget your water bottle or an isotonic drink.

Ideally, try to choose a circuit outside of town where it will be easier to ride without interruption.

During the sessions, you will vary your pace: moving from an easy rhythm where your breathing is normal to a medium rhythm where you will be more out of breath.

Ensure you top up your energy after this session and do some stretches after your shower.

You can also massage yourself using a roller.

We are going to alternate learning exercises, ranges, jogging and variations of pace for 35 minutes.

In this session, the ranges will comprise knee raises and kicking your heels up to your buttocks

You will jog at a gentle rhythm - you should be able to breathe easily and walk while you run.

Ensure that you have a pair of running shoes you feel comfortable in, as well as suitable clothing for the weather.

Avoid doing a session after a meal (wait for a minimum of 2 hours after a light meal).

Well done! You have just completed the final session of the week, practising the three disciplines.

Take this chance to do a few stretches and take some time to recover properly.
Discover why recovery is important in the tip below!

Take notes of the session and keep them with you at the poolside.

After the warm-up, you will cover, during the body of the session, a distance of 600 m, stopping as little as possible.

The total distance this session will be 850 m.

During the warm down, you will work on the lower body - this is a good way of recovering from a swimming session.

You will then vary the strokes to vary the catch.

Do not set off too quickly. Focus above all on your breathing, easing off and your head-pelvis-feet alignment.

What a great session! Now, you need to recover.

This is also the right time to watch a few swimming videos to focus on crawl for the next few sessions and learn a few tips about sports nutrition.

We will vary your cadences for 1 h, working on strength and velocity to become more efficient at a normal cadence.

Some helpful tips:
- velocity means that your legs are pedalling as fast as possible.

- strength means that you are using a low rotation (cadence) - resistance is important, unlike velocity. You are finding it hard push down on your pedals.

Ideally, in velocity your cadence will be above 100 rotations per minute.
For strength, cadence will be between 50 and 60 rotations per minute.

However, be careful not to 'jump out of the saddle' during velocity or set yourself excessive constraints in strength.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Welcome to your second cycling session - make sure you control your pace!

Have your leg muscles warmed up? Don't worry - this is normal!
With this type of exercise, we will work on slow and/or fast contractions.
We create constraints so that all the muscles in our bodies can adapt.

Ensure you take the time to recover and do take a break after the session with the massage roller and/or massage ball.

We are going to do a 40-minute session with changes in pace, also known as interval training.

Stick to the different phases - it is repetition and variation of efforts which will help you progress.

Make sure you do not start or end your efforts too abruptly. Stick to the different phases - it is repetition and variation of efforts which will help you progress.

Make sure you do not start or end your efforts too abruptly.

Take some time after your shower do a few stretches geared towards running and learn about the different means of recovery.

Take notes of the session and keep them with you at the poolside.

Time for an 800-metre session with speed work associated with technique.

Do not forget that effort interspersed with rest phases will help you progress.

Focus on intensity, but also on technique.

We are going to discover catch-up stroke, which will help you improve your arm movements and become more efficient.
The swimmer begins with both arms stretched out in front using dolphin kicks, then executes an arm movement on one side, returns the two arms to the front, then an arm movement on the other side, returns the arms to the front and so on, always alternating left and right.

Remember to prepare your equipment before the session. Apply yourself right from the start.

The tricky thing when swimming is to remain supple when bringing your arms back and powerful during the catch.

Take the time to stretch after your shower and follow our tips to ensure you eat properly and keep hydrated while practising sport.

N.B., you are going to do a sequence of cycling and running.

Before starting the session, ensure that you have left your bike in a safe place. You will have 10 minutes between exercises 3 and 5 to do so.
The change will take place after 50 minutes of the session.
Once you have stored your bike, click on the 2 arrows to move to the next exercise.

We are now going to test the cycling - running sequence: 50 minutes of pedalling, then 20 minutes of running - this is a key moment to work on in triathlon since you are switching from a sport where your weight is supported to one where it is not.

Your legs will certainly be a little heavy during your initial strides but don't worry - with a little practice, you won't feel anything!

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Some helpful tips:
- velocity means that your legs are pedalling as fast as possible.

- strength means that you are using a low rotation (cadence) - resistance is important, unlike velocity. You are finding it hard push down on your pedals.

Ideally, in velocity your cadence will be above 100 rotations per minute.
For strength, cadence will be between 50 and 60 rotations per minute.


Enjoy the session and have fun!

Do not set off too quickly. You need to respect your limits and accept that it will take a little time to adapt to the cycling/running transition.

You have just completed your first training session! Congratulations! This is a great step forward in the endurance sports world.
It is not unusual not to feel great after the cycling session. Don't worry - we have all been there.
It gets easier as you continue with your sessions. Do not hesitate to watch a few specific triathlon transition videos.

You can enjoy a leg massage to help you recover, because your legs will have worked hard during this session.

N.B., you are going to do a sequence of cycling and running. Before starting the session, ensure that you have can leave/recover your bike in a safe place.
You will have 10 minutes between exercises to do this.
Once you have stored/recovered your bike, click on the 2 arrows to move to the next exercise.

Stringing together disciplines is unique to triathlon. In order to be comfortable on the big day, you need to be used to switching from one sport to another and to have practised this.

This is why today's session is based on a multi-sequence of 1h15.

There will be no rest between sets.
You must ensure you can breathe easily during the first set.
For the second set, you can accelerate. i.e.: of the 20 minutes of cycling, include 10 minutes at a medium pace, and of the 10 minutes of running, include 5 minutes at a medium pace.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Remember: don't forget your water bottle to stay hydrated :).

Prepare your equipment before the session, adapt your clothing to avoid any discomfort during your multi-sequences training.

If you wish, this is a chance to test the trisuit, the garment you will wear for swimming, cycling and running.

What a great session to finish your third week of training.
Take this opportunity to look after yourself and your muscles with the massage roller, which will be a real ally during your preparation.
You can also start to learn about the nutrition recommended before exertion.

Take notes of the session and keep them with you at the poolside.

Time for a 750-metre session with speed work associated with technique.

Do not forget that effort interspersed with rest phases will help you progress.

Focus on intensity, but also on technique.

We will continue to practise catch-up stroke, which will help you improve your arm movements and become more efficient.
The swimmer begins with both arms stretched out in front using dolphin kicks, then executes an arm movement on one side, returns the two arms to the front, then an arm movement on the other side, returns the arms to the front and so on, always alternating left and right.

Concentrate on your catch and alignment right from the start of the session.

When we talk about amplitude, we reduce the number of arm strokes during one length as much as possible.

Make sure you stretch your upper body after this session with all the different speeds and strokes.

Become familiar with the different means of recovery after effort, especially stretches.

Today, we are going to concentrate on some cycling lessons to make your more efficient and feel more at ease on the bike.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Stay focused - mastering the bike also represents a guarantee of safety!

After the session, it would be wise to work on your breathing in order to relax fully and use massage to ease your muscles.

We are now going to test the cycling - running sequence: 40 minutes of pedalling, then 20 minutes of running - this is a key moment to work on in triathlon since you are switching from a sport where your weight is supported to one where it is not.

N.B., you are going to do a sequence of cycling and running. Before starting the session, ensure that you have can leave/recover your bike in a safe place. You will have 10 minutes between exercises to do this.
Once you have stored/recovered your bike, click on the 2 arrows to move to the next exercise.

Your legs will certainly be a little heavy during your initial strides but don't worry - with a little practice, you won't feel anything!

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Some helpful tips:
- velocity means that your legs are pedalling as fast as possible.

- strength means that you are using a low rotation (cadence) - resistance is important, unlike velocity. You are finding it hard push down on your pedals.

Ideally, in velocity your cadence will be above 100 rotations per minute.
For strength, cadence will be between 50 and 60 rotations per minute.

Prepare your equipment before the session, adapt your clothing to avoid any discomfort during your training.

What a great session to finish your fourth week of training.

Take this chance to look after yourself and your muscles.
The massage roller will be a key ally during your preparation.

Take notes of the session and keep them with you at the poolside.

You are going to swim for a distance of 800 m of crawl with minimal interruptions out of a total session of 1,000 m.

Do not set off too quickly. Stay focused on your breathing (full exhalation) and the length of your catch.

Make sure you stretch your upper body after this session.

2 choices are available to you: 1 - do a super sprint triathlon race to get your bearings (again) and string together the three disciplines within the framework of an organisation.

2 - carry out the multi-sequences session indicated below using the intensities requested.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

N.B., you are going to do a sequence of cycling and running. Before starting the session, ensure that you have can leave/recover your bike in a safe place. You will have 10 minutes between exercises to do this.
Once you have stored/recovered your bike, click on the 2 arrows to move to the next exercise.

Whichever you choose, ensure you master your efforts.

Recovery is essential during the 30-minute window after effort.
Massage, electro muscle stimulation, taking on protein/carbs.
This session, or super sprint triathlon, is training to set some benchmarks to better tackle your objective.
It is also time to focus on the recommended diet for a sprint triathlon.

It is time to face the final session before your objective.
You are going to do 1 hour combining cycling and running with a reminder of pace intensity to create the phenomenon of overcompensation.

Your body will be subjected to a higher training load than usual, but will adapt and thus improve your initial capacities, provided that you recover properly after the session.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

This is what will help you arrive at the big day in top condition.

Ideally, use the same route for the four sets.
Go in one direction, then the other.
Pay attention to hydration and carry a bottle of isotonic drink with you.

Time for recovery with self-massage.

Take notes of the session and keep them with you at the poolside.

We are going to do a 900 m session with changes in pace in endurance.

Manage your efforts and do not set off too quickly. It is varying your rhythm which will help you make progress.

Make sure you stretch your upper body after this session.

During this session, we will work on repetition and short and intense effort to create the phenomenon of overcompensation.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Manage your efforts so that the six repetitions are executed similarly. Finishing a session strongly is really positive and will boost your confidence.

This session is important because it will enable you to overcompensate to arrive at the big day in peak condition. Recover with compression and massage.

Welcome to this session where you will work on the 5-minute repetition again, in order to create the phenomenon of overcompensation and arrive at the big day in peak condition.

It might be interesting to do your repetitions in reverse order to set some benchmarks for the efforts you will need.

Congratulations on this sixth week of training. Keep going like this and you will smash it!
Of the ten best means of recovery, are you familiar with the massage stick?

Take notes of the session and keep them with you at the poolside.

Time for a 1,000 m session with a reminder of the intensity of effort to create overcompensation.

This means your body will be subjected to a higher training load than usual, but will adapt and thus improve your initial capacities, provided that you recover properly after the session.

This is what will help you arrive at the big day in top condition.

Ideally, you will do this session at the start of the week.

Ensure you follow the variations of pace over the 800m set so you can establish some benchmarks for the race itself.

Managing your breathing right from the start of the session will enable you to remain physically and mentally committed for the entire session.

Well done! You have just finished your final swimming session before the big day.
Recover with a massage roller and stretches.

It is time to face the final session before your objective.

N.B., you are going to do a sequence of cycling and running. Before starting the session, ensure that you have can leave/recover your bike in a safe place.
You will have 10 minutes between exercises to do this.
Once you have stored/recovered your bike, click on the 2 arrows to move to the next exercise.

You are going to do 1 hour combining cycling and running with a reminder of pace intensity to create the phenomenon of overcompensation.

Your body will be subjected to a higher training load than usual, but will adapt and thus improve your initial capacities, provided that you recover properly after the session.

This is what will help you arrive at the big day in top condition.

The goal is to set some benchmarks in terms of changing pace after cycling fatigue, to make an effort and recover for a long time to test muscle response.

This is the last session you will do, 4 days before the big day.
If this is impossible, reduce the effort time by 10 minutes per day's difference.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Get your bearings and keep hydrated!

You need to facilitate recovery through self-massage, the roller and, above all, a healthy lifestyle.
Make sure you take on carbs and keep them stocked up until the big day.

You are going to string together three different ways of moving:
750 m swimming in the pool
20 km cycling
5 km running

Sprint distance triathlon requires effort of between 1 and 2 hours depending on the routes and the level of the participants.

You are thus going to string together these three disciplines within the context of a race.
It will be crucial to implement what you have acquired during your preparation.

You have reached your goal. Congratulations!
Give us some feedback and share your adventures!
Are you ready to redouble your efforts? Over a longer distance?