You will develop your practice in the three sports and thus develop some minimal markers to ensure the big day of your Olympic distance triathlon goes smoothly.
- 1,500 m swimming
- 40 km cycling
- 10 km running
The 9 weeks of preparation will enable you to face this challenge with confidence, thanks to regular training sessions.
You will be ready physically and mentally to handle your first triathlon, manage everything properly and enjoy yourself!
Staying committed and following the plan will give you the means to prepare to achieve your objective and finish this middle-distance event in the right conditions.
Please note that the cycling sessions can be carried out indoors or outdoors: in the gym or at home on an exercise bike or home-trainer.
You can also do the endurance swimming sessions in the open water. It will be better to do the technical sessions in the pool.
For this first week, let's focus on the training basics for each discipline.
After this first week of 4 sessions, we are going to set some benchmarks regarding the distances you will need to cover in 6 weeks.
This week: swimming dominated by aerobic work and technique with varying your pedalling cadence on the bike and fartlek when running!
You are going to carry out a few tests to give you a better idea of where you are at. Take care with your approach to the session, the session itself and the period afterwards.
Doing sequences is an essential phase of triathlon.
Do not neglect 'transitions' and deal with them gradually.
Do not rush! You need to discover what a transition is and allow your body to adapt to different types of efforts. 4 sessions this week.
If need be, feel free to include a specific self-massage and stretching session. Our tips and articles will guide you!
We will give you a number of lessons in the various disciplines.
The goal is to gain a better feeling of your catch when swimming, smooth pedalling when cycling and efficient foot work when running.
We will also do a good session of varying pace while running.
We are just three weeks away from the big day now. Be careful with your sessions and look after yourself.
Lifestyle is a crucial factor in achieving an objective.
Stringing together disciplines is crucial when approaching a race, especially for less experienced triathletes because the body is not used to the different exertions.
We are getting there!
After this final week, we will have 2 weeks to get into peak condition for the big day!
We are just two weeks away from the big day now. Don't lose your sensations and learn the routes by heart.
Final week - you have made it!
You have prepared and this should fill you with confidence: 4 sessions per week, 9 weeks of training - you have learned to know yourself a little better.
Now you need to recover and tackle your objective with a few speed and endurance exercises so you arrive in peak conditions.
To do so, you should also prepare your hydration and nutrition for the big day.