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Beginners triathlon training plan?

The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11. Ready to learn more about training for a triathlon? Check out our complete beginner’s guide.

What is the average time for a triathlon beginner?

For a novice tri-athlete, it will take about 2:00 minutes per 100 meters for the swim, or 8 minutes total, about an hour for the bike (avg 12mph) and 30 minutes or so for the run.

How do you train for a triathlon beginners?

Week 5 Mini-Triathlon Training Plan

  1. Monday: Rest day.
  2. Tuesday: Bike 30 minutes + Run 10 minutes.
  3. Wednesday: Walk/Run or Run 20 minutes + Strength workout.
  4. Thursday: Bike 50 minutes + Swim 700 yards.
  5. Friday: Rest day.
  6. Saturday: Bike 70 minutes.
  7. Sunday: Walk/Run or Run 45 minutes + Swim 20 minutes open water (or 1,000 yards)

When should you start training for a triathlon?

When to begin: In general, if you are aiming to complete your first sprint triathlon, plan for at least 12 weeks of training prior to your event. If you are very healthy, physically fit, and familiar with swimming, biking and running, an 8-week build program could be sufficient.

How many hours a day do triathletes train?

The truth is that most age group triathletes excel with around 9-14 hours per week of training. You can accomplish a lot with 10 hours a week if you stay focused, put everything into your intervals and cut out all the junk miles and wasted time like long bike stop groups and hanging out in the locker room to talk.

Do you swim in a tri suit?

In a triathlon you want to wear what is called a triathlon suit or a triathlon kit (a top/bottom combo) designed to be worn in the swim, the bike, and finally the run. In other words, you do not take it off! With the exception of the wetsuit (if needed), you need not put on any other piece of clothing.

Do you wear socks in a triathlon?

While you won’t need socks for swimming, you‘ll likely want to keep your feet dry and comfortable through the cycling and running legs of your triathlon. In fact, even the professionals had to work their way up to wearing no socks for their races.

Is training for a triathlon healthy?

Although it remains true that people who exercise are generally healthier than those who don’t, a study published this month in Mayo Clinic Proceedings and a study presented last week to the American College of Sports Medicine find excessive training for ultramarathons, Olympic-length triathlons and other endurance

Do you change clothes in a triathlon?

Clothing for a Triathlon



You can opt to change into clothes specific to each leg of the race—or not. Some triathletes choose to do the whole race in a swimsuit for quicker transitions. Other swimmers simply pull on a pair of shorts before jumping on their bike. In general, tri clothing should fit snugly.

How often should I swim for triathlon training?

An occasional steady endurance swim is appropriate when training for longer swim races, but it should only be one time per two to three weeks when approaching your key event. In general, main sets are broken up swims: 100s to 500s for endurance, 50s to 200s for mod-hard/tempo efforts, and 25s and 50s for sprints.

Are triathlons dangerous?

Like all sports, triathlon still has its dangers. During the open water swim, swimmers risk injury from being kicked by other racers or stung by sea creatures. Drowning is also an inherent risk. In the cycling leg, bikes can get tangled up in each other, and crashes may be a risk.

What is a good triathlon time?

Average Finish Times. How long does it take to finish an International Distance Triathlon? The answer, based on our analysis of more than 75 triathlons: about 3 hours, on average. Swim 1.5k in 40 minutes, Bike 40k in an hour and 20 minutes, and Run 10k in one hour.

Do Triathletes Get Paid?

Incomes are similar in triathlon; Shoemaker guesses the top five-10 percent of professional triathletes make $50,000 to $100,000 annually, with a handful of superstars earning significantly more. Chrissie Wellington and Chris McCormack likely make over $1 million per year.

How many days a week should I train for a triathlon?

Join Triathlete



For intermediate and advanced athletes, running five or six times per week can provide increased speed. A rule of thumb is three times per week to maintain performance and four to five to get faster. But more important than frequency and volume is intensity.

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