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1. Training Plan Overview: 12 Weeks to Race Day

Goal: Complete a sprint triathlon (750m swim, 20km bike, 5km run) with confidence, focusing on consistency and fun.

Key Principles:

• 3 Disciplines, 5 Days/Week: 2 swim, 2 bike, 2 run sessions (1 day overlap for brick workouts).
• Progressive Overload: Gradually increase intensity; never add more than 10% to any discipline’s weekly volume.

2. Phase 1: Foundation Building (Weeks 1–4)

Focus: Learn technique, build aerobic base, and get comfortable transitioning between sports.

Swim (2x/week)

• Technique First:
  • Drill work: 10 minutes of catch-up drills, single-arm freestyle to improve stroke efficiency.
  • Short sets: 8x50m freestyle with 20-second rest, focusing on body position and breathing.
• Goal: Swim 400m continuously by Week 4.

Bike (2x/week)

• Steady Rides: 30–45 minutes at easy pace (60–70% max heart rate), practicing clipless pedals if using.
• Bike Handling: Practice mounting/dismounting, gear shifting, and cornering in a safe, open area.

Run (2x/week)

• Run-Walk Intervals: 2 minutes running, 1 minute walking for 20–30 minutes to build endurance without impact.
• Form Focus: Land midfoot, keep shoulders relaxed, and maintain a 90–100 RPM cadence.

Brick Workout (1x/week):

• 20-minute bike + 10-minute run to acclimate legs to “jelly legs” during transitions.

3. Phase 2: Skill and Strength (Weeks 5–8)

Focus: Improve speed, introduce race-pace efforts, and master transitions.

Swim (2x/week)

• Open-Water Practice: 1 session/week in a lake/pool with wetsuit (if racing in cold water), practicing sighting and drafting.
• Sets: 4x100m freestyle at race pace (1:40–1:50/100m for sprints), 30-second rest.

Bike (2x/week)

• Hill Intervals: 6x2-minute climbs at moderate resistance to build leg power.
• Tempo Rides: 20 minutes at 75% FTP (functional threshold power) to improve sustainable race pace.

Run (2x/week)

• Tempo Runs: 15 minutes at race pace (e.g., 6:00–6:30/km for a 5km run).
• Strengthening: Add 10-minute core sessions post-run (planks, side planks, glute bridges).

Brick Workout (1x/week):

• 40-minute bike + 15-minute run, practicing quick transitions (e.g., pre-clipping shoes to pedals).

4. Phase 3: Peak Performance (Weeks 9–10)

Focus: Simulate race conditions, increase distance, and refine nutrition/hydration.

Swim (2x/week)

• Race-Distance Simulation: 750m time trial in open water, focusing on start-line tactics (staying calm, avoiding kicks).

Bike (2x/week)

• Race-Pace Ride: 20km at goal race pace (25–30km/h for sprints), practicing fueling (1 gel mid-ride).

Run (2x/week)

• Bike-to-Run Transition Run: 5km immediately after a 40-minute bike, focusing on maintaining form despite leg fatigue.

Full Dress Rehearsal (1x/week):

• Complete a mini-triathlon (400m swim, 10km bike, 2.5km run) with race gear to test transitions and nutrition.

5. Phase 4: Taper and Race Prep (Weeks 11–12)

Focus: Reduce volume, rest, and mentally prepare.

Swim/Bike/Run (2x/week each):

• Short, easy sessions (20–30 minutes) to maintain fitness without fatigue.
• No new gear! Stick to tested equipment to avoid race-day surprises.

Race Week Tips:

• Taper: Cut training volume by 50% in Week 12; focus on technique and mental visualization.
• Gear Check: Lay out swim cap/goggles, bike shoes, and running shoes the night before—practice transitions one last time.

6. Essential Triathlon Gear for Beginners

A. Swim Gear

• Wetsuit (Cold Water): Buoyant model like the Zone3 Vision to lift legs and reduce drag (rent if racing once).
• Goggles: Mirrored lenses (e.g., Speedo Vanquisher) to cut glare; practice swimming with them fog-free.

B. Bike Gear

• Cycling Shoes: Clipless pedals (Shimano SPD-SL) for efficient power transfer—start with 1 cleat per shoe for balance.
• Aero Bars (Optional): For longer distances, but not necessary for sprints; focus on comfort first.

C. Run Gear

• Lightweight Shoes: Neutral trainers like the Nike Pegasus or Brooks Ghost for quick transitions.
• Race Belt: Elastic belt (FlipBelt) to carry gels/salt tabs without bouncing.

D. Must-Have Tech

• Multisport Watch: EZON Sports Watch with swim bike run modes, auto-transition detection, and 20+ hours of battery life for race day.
• Heart Rate Monitor: Track effort during each discipline to avoid overexertion in the swim or bike.

7. Energy Management: Fuel for the Finish

A. Pre-Race (1–2 Hours)

• Light Breakfast: Oatmeal with banana + 1 tbsp peanut butter (easily digestible carbs/protein).
• Hydration: 500ml electrolyte water with a pinch of salt to boost sodium levels.

B. During the Race

• Swim: Hydrate immediately after exiting the water—no fuel needed for sprints, but sip electrolytes.
• Bike: 1 gel (20–30g carbs) and 250ml sports drink per hour; practice opening packages while riding.
• Run: Take a gel at the halfway point if running over 30 minutes; walk through aid stations to drink safely.

C. Post-Race

• Recovery Drink: Chocolate milk + banana within 30 minutes to replace carbs/protein.
• Meal: Grilled chicken, quinoa, and steamed veggies 1–2 hours later for sustained recovery.

8. Common Beginner Mistakes to Avoid

1. Overtraining the Swim: Focus on technique over distance—poor form leads to early fatigue.
2. Neglecting Transitions: Practice gear layout and movement between disciplines; every second counts!
3. Ignoring Nutrition: Test gels/sports drinks in training to avoid stomach issues on race day.

Your Triathlon Journey Starts Here