Preparing for a Olympic distance triathlon in 9 weeks

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

We will vary the strokes over a 1,500 m session, working on gliding and breathing.

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.

You have just finished your first 1,500 m session.
Great! Keep going!

We are going to do some Zone work.

In this session, we are going to do some concrete work and test your response to different paces.

Let's start with the notes:
When making effort, you call upon, depending on the intensity, more or less your entire body, and, in simple terms, in the training world, we talk of different parts.

The benchmarks are as follows:
- easy work corresponds to Zone 1 = Z1. This is an easy activity with warm-up and recovery.
- work at a medium pace corresponds to Zone 2 = Z2. This is your race pace.
- hard work corresponds to Zone 3 = Z3, these are variations of pace: 6 minutes maximum effort during your session.

We won't go into HR %, but you can find our table in the applications and documents.
This is valid for all the disciplines and is very easy to implement.

Happy training!

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 need to vary your speed: move from an easy rhythm where your breathing is normal to a medium rhythm where you are 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.

You are going to alternate learning exercises, ranges, jogging and variations of pace for 45 minutes.

Just to clarify, ranges are composed of knee raises and kicking your heels up to your buttocks.

Jogging will be in Zone 1 (gentle rhythm). You should be able to breathe comfortably, i.e. you can speak while running.

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).

What an excellent session that was.

Never stretch directly after the session.

Have a good meal and relax with self-massage.

Delay your stretches to the following day to allow the muscles to repair themselves. (If you stretch your muscles, the damaged fibres will only aggravate the micro-lesions)

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

We are going to work on different energy aspects during this session, varying paces and modes of swimming. 1,500 m of pleasure in this highly varied session.

Remember the explanations of the zones.

Reminder: When making effort, you call upon your entire body more or less, depending on the intensity. In simple terms, in the training world, we talk of different parts.

It will be interesting and instructive for you to use the following benchmarks:

- Easy work, which we will call Zone 1 = Z1 - this is an easy activity, with warm-up and recovery.

- Medium-pace work which we will call Zone 2 = Z2 - this corresponds to your race paces

- Hard work which we will call Zone 3 = Z3 - this corresponds to variations in pace, 6mins effort maximum during your session.

We won't go into HR %, but you can find our table in the applications and documents.
This is valid for all the disciplines and is very easy to implement.

As a reminder, catch-up stroke is a learning exercise, 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.

Follow the instructions and speeds, focus on the correct movements and breathe fully right from the start of the session.

Well done! You have completed your second swimming session.

You have just finished a great session.

You have worked on changes of position, modifications of markers in the space and, of course, variations of rhythm.

Proper recovery from this second swimming session of the week will help you tackle the next week with more benchmarks.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

After the warm-up, you will cover, during the body of the session, a distance of 1,500m without stopping.

The total distance this session will be 2,000 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 your strokes to vary the catch used.

Don't give up! This session may be done in the open water if the conditions are suitable and you have the right equipment.

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

What a great session! Now, you need to recover. Did you cover the distance without any difficulty at all? Great. The next few sessions will help you swim more quickly and efficiently.

A few stops or an early end?
Don't worry. The test has been included in week two for a reason.

This should give you a boost and help you stick to your goal: TO FINISH!

The next sessions will lead you towards greater independence.

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.

You will vary your cadences for 55 minutes and work 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.

Reminders: 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. Monitor your paces properly!

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 45-minute session with changes in pace, also known as interval training.

Stick to the different phases of your workout. 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.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

TCP = Technique - Catch - Propulsion.

This is what we will address in this second 1,500 m swimming session of the week.

Don't rush! Take the time to get back into the session and relax, so you can really get to grips with the different situations.

Perfect! This is a great session for working on catch. As regards technique, speed is not necessary - in fact, you might miss the objective.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

Time for a 1,500-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, with a breath every 3 strokes.

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 can create a cycling and running sequence.

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: 1 h of cycling, then 30 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!

Reminder: velocity means that your legs are pedalling as fast as possible. You work in strength with slow leg rotation and you find it hard to push on the pedals.

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 can create a cycling and running sequence. Before starting the session, make use you 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 1h45.

There will be no rest between the cycling/running sequences.

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

Prepare your equipment before the session and adapt your clothing to avoid discomfort during this multi-sequence.

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

With this fantastic session, you have completed your third week of training.
Take this chance to look after yourself and your muscles with a massage roller. It will be a key ally during your preparation.
You can also start to learn about the nutrition recommended before exertion.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

In this session, you will come close to the effort you will use during the race itself.

Doing 1,000 metres interspersed with breaks will help you recover from the other sessions.

Make sure you warm up properly.
Start the session calmly.

This series of 10 x 100 m should not be intensive.

Ideally, this session should help you recover and feel better at the end of the session than at the start.

Well done! Your objective is getting nearer!

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

Time for a 1,500-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.

We will also integrate work on losing your catch through swimming with fists clenched.

As a reminder, polo crawl means that the head is above the water and you are looking well in front.

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

Remember to keep hydrated during the session with an ISO isotonic drink.

Make sure you stretch your upper body a few hours or the day after this session with all the different catches and rhythms.

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

Feel free to drink a recovery drink after the session within the 30-minute metabolic window.

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

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

Little post-its or notes on your hand will hope you keep your session on track.

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

Alternating between hot (relaxation) and cold (circulation) showers will help make recovery faster.

We are now going to test the cycling - running sequence: 40 minutes of pedalling, then 30 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!

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

Have your feet warmed up? Your thighs and calves too? Take this chance to look after yourself and your muscles.

No stretching until just after this session. Rather focus on self-massage with a massage roller.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

We are going to use some equipment for this session: the Pull Buoy! Place it between your thighs. It will make swimming more comfortable and help you easily align your body on the surface of the water.

This session, although short, is really useful as regards your catch and your relationship with the water. 1,100 m session.

Apply yourself to the different situations.
It is up to you to move forward with the catch and not up to your arm to retreat.
The aim is to create a catch from which you can drive your body forward.
Technique is everything in this discipline.

In this session, we have worked on catch by limiting the work done by your legs.

In order to prepare for the next running session, recover with cold.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

You are going to swim a distance of 1,500 m in crawl.

Instructions:
- For the backstroke leg work, keep the arms outstretched behind the ears or along the thighs.
- If you are doing this session in the open water, you need only use as a marker either two banks 50 m apart or a point between two buoys.

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

With just three weeks to go until your target, you can carry out this session in the open water, so feel free.

Make sure you stretch your upper body after this session.

Take the vitamins and minerals you need to ease any aches and speed up recovery.

You are going to string together 40 km of cycling with a reminder of the intensity of your pace 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.

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!

You are going to do a 1-hour jogging session.

The aim of this session is not to run as fast as possible for an hour! In fact, you need to find your rhythm and actually enjoy this endurance session.

The endurance part is crucial in triathlon.

Make sure you read some articles about the problems you may face during these activities.

We are 4 weeks away from the big day.

You are going to do a sequences which will make you more ready to take on your race.

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

Alternative:
If you are doing the swimming session in the open water, start with 2 x 10 min crawl with 1 minute of rest between the two.
The ten first minutes in Zone 1, gentle rhythm. The final ten minutes in Zone 2, medium rhythm.

N.B. you can create a cycling and running sequence. 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.

Prepare your things before the session.
This is also a chance to test the energy products you will use on race day.
You can do a super sprint triathlon race to get your bearings (again) and string together the three disciplines within the framework of an organisation. In the two cases, 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.

We are going to do some jogging at a gentle rhythm - you must be able to breathe easily and talk while you are running.

Take 10 minutes after the session for muscle relaxation and breathing work after the shower.

Whether in the morning on an empty stomach or after a very hard day at work, just go for it.
Get covered up and choose suitable clothing to keep warm. Use the main part of your workout to focus on exhaling fully.
If you find it tough to get motivated for this short session, feel free to get your friends involved. Or why not take the dog out or listen to your new favourite tunes?

Make sure you take the time to recover with a shower or massages and leave the stretching for later, e.g. before going to bed.

We are going to continue to work on different cadences.

For this second cycling session of the week, lasting 1h30, we are firstly going to work on strength and then on velocity.

When you press on the pedal, you use power. Your power will be all the greater if you can ensure optimal management of Strength and Velocity.

If the weather conditions are against you and you have an exercise bike or home-trainer, then feel free to do this session indoors.

After this type of session, you should consider self-massage.

Proper hydration and diet will help you recover from your session and week quickly.

During this 1-hour session, we are going to vary pace, from very fast (Zone 3) to slow (Zone 1).
Remember to always focus the activity on breathing.

Proper oxygenation is necessary to ensure your effort is sustained; the more intense your effort, the more you must be able to breathe efficiently and ensure O2-rich intake, while breathing out CO2.

Well done! That was a great session. Good recovery will be needed so you can tackle the next ones.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

We are going to do a 1,600 m session with changes in pace.

For the swimming exercise with the kickboard, you have two choices:
- either behind, with arms outstretched
- or arms outstretched and kickboard above the pelvis

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

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.

You are going to swim a distance of 2,000 m during this session.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

- If you are doing this session in the open water, you need only use as a benchmark either two banks 100 m apart or a point between two buoys at around your 100 m time in the swimming pool.
For example: you take 1'48 in the pool, so work on a basis of 1'45 effort in the open water

Be careful not to rush. Remember: exhale, alignment, long routes, head position.
For amplitude, it will be important to maintain your catch and ideally keep the same swimming cadence in Z1 and Z2.
For example: 23 arm strokes per 25.

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

With just three weeks to go until your target, you can carry out this session in the open water, so feel free.

Make sure you stretch your upper body after this session.
Take the vitamins and minerals you need to ease any aches and speed up recovery.

1h50 session specifically on triathlon and effort of race day.

Ideally, you should equip yourself as if it were race day. : drinks/clothing, etc. and consider eating at least 3 h beforehand.

This session is a session where you will have to call on your reserves. You will quickly need to recover all the necessary minerals and resources.
Feel free to arrange a massage or do it yourself. Well done!

During this session, we are going to vary pace, from very fast (Zone 3) to slow (Zone 1).

Remember to always focus the activity on breathing.

1h session.

Proper oxygenation is necessary to ensure your effort is sustained; the more intense your effort, the more you must be able to breathe efficiently and ensure O2-rich intake, while breathing out CO2.

Well done! That was a great session. Good recovery will be needed so you can tackle the next ones.

Recovery session and building up volume.

For this type of session, try to manage your efforts and take your time.

If the weather is poor, feel free to work indoors.

There'll be no impact on that session: it will be straightforward!

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

We are going to do an 1,800m session with changes in pace.

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

After this session, you will need to replenish your energy and find your preferred recovery method. Take your pick from our top 10!

During this 1h15 session, we will work on repeating a short and intense effort to intensify the phenomenon of overcompensation.

Manage your efforts so that these 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 repeating a medium effort. The goal is to create 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.

Well done for completing this eighth week of training. Keep going - you will smash it!
Of the ten best means of recovery, are you familiar with the massage stick?

In this session, you will complete the distance of your objective one final time, without interrupting your swimming. Of course, you can do this session in the open water.

It's up to you! Time for 1,700 m of happiness. Be economical with your efforts and manage effort/distance optimally.

Focus on your objective at the end of week 9. Why do you do sport? Why are you doing this?

You are close to your goal! The hardest sessions are behind you. It is your 8th week.
Don't give up now and above all remember all the work you have done up to this point.

Right, so you now have a benchmark as regards distance and you did it without any interruption.
Now you have to focus on recovery, by ensuring you optimise your energy through a healthy lifestyle (diet and sleep).

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

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

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

Ensure you follow the instructions for the 800 m 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 can create a cycling and running sequence. Before starting the session, make use you 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 (roller) and a healthy lifestyle.
Make sure you take on carbs and keep them stocked up until the big day.

We've made it.

This short session will help you check your equipment, your things and, above all, take a deep breath before the start.

You can do it in the morning when you wake up or during the warm-up phase.

Relaxing and breathing will help you keep calm.
Conserve your energy by being organised. Check your equipment in your transition bag.
There is no point in trying to do this session quickly.

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?

You are going to string together three different ways of moving:
- 1,500 m swimming
- 40 km cycling
- 10 km running

Olympic distance triathlon requires effort of between 2 and 4 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?