303Beginner Tri Project – Training 101: Bare Essentials

by Alison Freeman

 

I firmly believe that ANYONE can do a sprint triathlon. And you don’t necessarily need a coach, a training plan, or 10 hours a week to prepare for it, either. But you’ll have a more enjoyable experience if you do some training prior to race day. Here are some general training guidelines that will set you up for success at a sprint triathlon:

 

– Whatever your starting point – the couch, the peak of fitness, or somewhere in between – start your training exactly there and build up your workout frequency and duration gradually. Jumping into a six-day-a-week training plan if your most recent marathon was Netflix-related is not the road to success as much as the road to getting injured.

 

– Endurance is built on consistent training, week after week, so build up to a training frequency that includes two swims, two bikes, and two runs each week.

 

– Increase your longest swim, bike, and run distances with the goal that your longest swim, bike, and run are at least 20% greater than the race distance. For a standard sprint triathlon, that means swimming 950 meters, biking 14.5 miles, and running (or walking or jogging) 3.75 miles.

 

 

– Make sure to include recovery in your plan! You need to give your body time to “absorb” the fitness that you’re building. Even when you’re firing on all cylinders, make sure to have one workout-free day each week. (And that does not mean go ahead and climb a 14er. That means sit on the couch.) Additionally, every 3-4 weeks should be a recovery week that has 20-30% less overall workout volume than the weeks prior.

 

– Give yourself several opportunities to run immediately after biking, even if it’s only for five or ten minutes. Your legs will not cooperate the first time you try this – which is why that should not be on race day. The more often you do it, the easier it will feel. (By the way, this type of workout is typically called a “brick,” which comes from BRC: bike and run in combination.)

 

– If you can find a good location for it, do a race simulation day – swim then bike then run – three weeks before the race. A metric version of your race distances (about 60% of the actual distances) is a good approach. This race day simulation will provide some good experience, like how it feels to bike when dripping wet, and will also give a great confidence boost before race day!

 

– Your biggest training week should be three weeks prior to the race (the week that concludes two weeks prior to race day). After that, you DO want to continue training so that you don’t lose all the fitness that you worked so hard to achieve! Two weeks prior to the race decrease your overall training volume by 40%. The week prior to the race, do a short swim (or two), bike, and run, and stay off your feet as much as possible.

– Be sure to incorporate training on terrain that is comparable to your race location. If your race swim is in a lake or reservoir, be sure to find some opportunities for open water swimming. If your bike and/or run courses are on trails or have some big hills, hit those up in training as well.

 

 

If reading all of that gave you a headache, and you now feel more confused about triathlon training than you were this morning – just swim, bike, and run. You’ll be fine!

 

Dunk-n-Dash Series

Avon

 

The Town of Avon  is proud to present our 14th Annual Dunk-N-Dash Aquathlon Series.  Athletes can register for one event or for the entire series.  Swimmers  in the Dunk-N-Dash can opt to make one or two 800-yard loops around the Nottingham Lake.

The 5K run starts and finishes at the Lake’s Avon Performance Pavilion. The route runs north around  Nottingham Lake,  follows the path to Avon Elementary and turns onto the scenic river  recreation path. At “Bob the Bridge,” runners turn around and return on  the same path detouring to the south side of the lake for the finish line.

Participants can also opt to swim our 2.4 mile  swim course in the  lake by swimming 5 laps around the lake and forgoing the running portion of the race.

Stick around following the race to  participate in our FREE raffle with over $100 in prizes every week

 

Event details and registration here

Dunk-n-Dash Series

Avon

 

The Town of Avon  is proud to present our 14th Annual Dunk-N-Dash Aquathlon Series.  Athletes can register for one event or for the entire series.  Swimmers  in the Dunk-N-Dash can opt to make one or two 800-yard loops around the Nottingham Lake.

The 5K run starts and finishes at the Lake’s Avon Performance Pavilion. The route runs north around  Nottingham Lake,  follows the path to Avon Elementary and turns onto the scenic river  recreation path. At “Bob the Bridge,” runners turn around and return on  the same path detouring to the south side of the lake for the finish line.

Participants can also opt to swim our 2.4 mile  swim course in the  lake by swimming 5 laps around the lake and forgoing the running portion of the race.

Stick around following the race to  participate in our FREE raffle with over $100 in prizes every week

 

Event details and registration here

Dunk-n-Dash Series

Avon

 

The Town of Avon  is proud to present our 14th Annual Dunk-N-Dash Aquathlon Series.  Athletes can register for one event or for the entire series.  Swimmers  in the Dunk-N-Dash can opt to make one or two 800-yard loops around the Nottingham Lake.

The 5K run starts and finishes at the Lake’s Avon Performance Pavilion. The route runs north around  Nottingham Lake,  follows the path to Avon Elementary and turns onto the scenic river  recreation path. At “Bob the Bridge,” runners turn around and return on  the same path detouring to the south side of the lake for the finish line.

Participants can also opt to swim our 2.4 mile  swim course in the  lake by swimming 5 laps around the lake and forgoing the running portion of the race.

Stick around following the race to  participate in our FREE raffle with over $100 in prizes every week

 

Event details and registration here

Dunk-n-Dash Series

Avon

 

The Town of Avon  is proud to present our 14th Annual Dunk-N-Dash Aquathlon Series.  Athletes can register for one event or for the entire series.  Swimmers  in the Dunk-N-Dash can opt to make one or two 800-yard loops around the Nottingham Lake.

The 5K run starts and finishes at the Lake’s Avon Performance Pavilion. The route runs north around  Nottingham Lake,  follows the path to Avon Elementary and turns onto the scenic river  recreation path. At “Bob the Bridge,” runners turn around and return on  the same path detouring to the south side of the lake for the finish line.

Participants can also opt to swim our 2.4 mile  swim course in the  lake by swimming 5 laps around the lake and forgoing the running portion of the race.

Stick around following the race to  participate in our FREE raffle with over $100 in prizes every week

 

Event details and registration here

Dunk-n-Dash Series

Avon

 

The Town of Avon  is proud to present our 14th Annual Dunk-N-Dash Aquathlon Series.  Athletes can register for one event or for the entire series.  Swimmers  in the Dunk-N-Dash can opt to make one or two 800-yard loops around the Nottingham Lake.

The 5K run starts and finishes at the Lake’s Avon Performance Pavilion. The route runs north around  Nottingham Lake,  follows the path to Avon Elementary and turns onto the scenic river  recreation path. At “Bob the Bridge,” runners turn around and return on  the same path detouring to the south side of the lake for the finish line.

Participants can also opt to swim our 2.4 mile  swim course in the  lake by swimming 5 laps around the lake and forgoing the running portion of the race.

Stick around following the race to  participate in our FREE raffle with over $100 in prizes every week

 

Event details and registration here

Dunk-n-Dash Series

Avon

 

The Town of Avon  is proud to present our 14th Annual Dunk-N-Dash Aquathlon Series.  Athletes can register for one event or for the entire series.  Swimmers  in the Dunk-N-Dash can opt to make one or two 800-yard loops around the Nottingham Lake.

The 5K run starts and finishes at the Lake’s Avon Performance Pavilion. The route runs north around  Nottingham Lake,  follows the path to Avon Elementary and turns onto the scenic river  recreation path. At “Bob the Bridge,” runners turn around and return on  the same path detouring to the south side of the lake for the finish line.

Participants can also opt to swim our 2.4 mile  swim course in the  lake by swimming 5 laps around the lake and forgoing the running portion of the race.

Stick around following the race to  participate in our FREE raffle with over $100 in prizes every week

 

Event details and registration here

Aquaman Series

Cherry Creek State Park

 

​ Tuesdays starting June 19 at 6:30 pm.  No races July 3 or July 24

 

Denver’s favorite Summer Series is ready to roll for 2018! The AQUAMAN Open Water Swim and Aquathlon Series is the perfect opportunity for swimmers and triathletes of all ages and abilities to practice their open water swimming in a fun, competitive environment and at distances not previously offered at other venues. It’s also the perfect opportunity for triathletes to practice their open water pacing and swimming in a mass start format with the bonus of an added 5K run. After each race you’ll have a chance to relax, kick back with friends, and enjoy the post-race food and drinks.

There are six events every Tuesday:

  ·  Four swim-only events: 0.5 mile, 1.0 mile, 1.5 mile, and 2.0 mile.

  ·  Two swim/run events: 0.5 mile swim and 5K (short course), or 1.0 mile swim and 5K (long course)

Races can be purchased individually or in packages of 2, 4, or 6. The race package allows you to show up for any date you like until all races in your package have been used. Your race numbers will always be waiting for you at the pre-registered check-in. It is the most affordable and flexible way to race!

 

Event details and registration here

Aquaman Series

Cherry Creek State Park

 

​ Tuesdays starting June 19 at 6:30 pm.  No races July 3 or July 24

 

Denver’s favorite Summer Series is ready to roll for 2018! The AQUAMAN Open Water Swim and Aquathlon Series is the perfect opportunity for swimmers and triathletes of all ages and abilities to practice their open water swimming in a fun, competitive environment and at distances not previously offered at other venues. It’s also the perfect opportunity for triathletes to practice their open water pacing and swimming in a mass start format with the bonus of an added 5K run. After each race you’ll have a chance to relax, kick back with friends, and enjoy the post-race food and drinks.

There are six events every Tuesday:

  ·  Four swim-only events: 0.5 mile, 1.0 mile, 1.5 mile, and 2.0 mile.

  ·  Two swim/run events: 0.5 mile swim and 5K (short course), or 1.0 mile swim and 5K (long course)

Races can be purchased individually or in packages of 2, 4, or 6. The race package allows you to show up for any date you like until all races in your package have been used. Your race numbers will always be waiting for you at the pre-registered check-in. It is the most affordable and flexible way to race!

 

Event details and registration here

Aquaman Series

Cherry Creek State Park

 

​ Tuesdays starting June 19 at 6:30 pm.  No races July 3 or July 24

 

Denver’s favorite Summer Series is ready to roll for 2018! The AQUAMAN Open Water Swim and Aquathlon Series is the perfect opportunity for swimmers and triathletes of all ages and abilities to practice their open water swimming in a fun, competitive environment and at distances not previously offered at other venues. It’s also the perfect opportunity for triathletes to practice their open water pacing and swimming in a mass start format with the bonus of an added 5K run. After each race you’ll have a chance to relax, kick back with friends, and enjoy the post-race food and drinks.

There are six events every Tuesday:

  ·  Four swim-only events: 0.5 mile, 1.0 mile, 1.5 mile, and 2.0 mile.

  ·  Two swim/run events: 0.5 mile swim and 5K (short course), or 1.0 mile swim and 5K (long course)

Races can be purchased individually or in packages of 2, 4, or 6. The race package allows you to show up for any date you like until all races in your package have been used. Your race numbers will always be waiting for you at the pre-registered check-in. It is the most affordable and flexible way to race!

 

Event details and registration here