Triathlon Training Program

Ashley Jones
Fitness Trainer 
Crusaders – Super 
Canterbury – NPC (New Zealand Domestic Competition)

“Triathlon Training Program”

Mon/Fri Swim + Prehabilitation Strength Workout

Wed Swim + Yoga

Tues Run

Thurs Bike

Sat Bike + Run

Sun Off

Prehabilitation Strength Workout

Wobbleboard program (2.5 minutes per each drill)
– 2 feet balance
– 2 feet rim touch clockwise/anticlockwise
– 2 feet rim touch forward/backward/Left Side/Right Side
– 2 feet partial squat

Toe raises on standing calf raises for Tibilias Anterior 2 x 15

Low Bench Step Ups 3 x 10 – 12

Reverse Hypers on Roman Chair 2 x 15

Push up Bracing (Transverse Abdominis) 3 x 30 seconds, building up to 1 minute then progress onto roll outs on swiss ball with the same time progressions

Lying supine on the floor, external/internal rotations with bar 3 x 15

Straight arm standing lat pulldown 3 x 10 – 12

Dumbbell Bent over lateral raises 2 x 12

Dumbbell sword raises to slightly above parallel 2 x 12

finish with 2,500 metres on Concept II rowing ergometer, aim for less than 10 minutes

Swimming Program

July/August

2 x swim continuous gradually increasing distance (10% per week) till you are able to swim 1,500 metres without stopping (Mon/Fri)

1 x swim a ladder, that is swim 50m then rest the same amount of time, then swim 100m, work up to 400m and back down to 50m. Every 2 weeks decrease the recovery between repetitions by reducing by a quarter of the time each recovery period, 1:1 first 2 weeks, then 1:0.75, then 1:0.5, then 0:0.25. (Wed)

Sept/Oct

1 x swim continuous gradually increasing distance (10% per week) till you are able to swim 1,500 metres without stopping, when you get to the distance start decreasing the time it takes to swim 1,500m. (Fri)

1 x Hypoxic session. 5 x 200m, 1st 50 breathe every 2 strokes, next 50 breathe every 4 strokes, next 50 breathe every 6 strokes, and final 50 breathe every 8 strokes. Increase 1 every 2 weeks. (Mon)

1 x Negative Split 400’s 2nd 200 is faster than the first 200, 5 reps with a decreasing work to rest ratio over the 8 weeks as follows, , 1:1 first 2 weeks, then 1:0.75, then 1:0.5, then 0:0.25. (Wed)

Nov/Dec

1 x 1,500 metres (Fri)

1 x long intervals. 5 x 400m with a 1:0.5 work to rest ratio. Increase 1 every 2 weeks(Wed)

1 x Fartlek Ladder Continuous. 50 hard, 50 easy, 100 hard, 100 easy, 150 hard, 150 easy, 200 hard, 200 easy then back to 50 (Mon)

Note:
All interval swimming sessions begin with an easy 200m swim at a slow pace.
Finish all sessions with 200m backstroke.

Running & Cycling

Tuesday – RunThursday – BikeSaturday – Bike & Run
1. 18 Holes Golf Fartlek1. 1 hr spinning @ 100+ pedal rpm1. Bike 40km + Run 5km
2. 5km time trial2. 1 hr Hill Climbing2. Bike 20km + Run 10km
3. 10 x 1km @ 4 minute km pace with a 1:0.5 work rest ratio3. 1 hr cross country mountain biking3. Bike 50km + Run 5km
4. 10km time trial4. 1 hr spinning @ 100+ pedal rpm4. Bike 25km + Run 10km
5. 5 x 2km intervals @ 5 minute km pace with a 1:0.5 work rest ratio5. 1 hr Hill Climbing5. Bike 60km + 5kms
6. Track Intervals, 1:0.5 work rest ratio and 5 minutes between sets. 2 x 200m, 400m, 800m, 1200m, 1600m, 2000m.6. 1 hr cross country mountain biking6. Bike 30km + Run 10km
7. 18 Holes Golf Fartlek7. 1 hr spinning @ 100+ pedal rpm7. Bike 70km + Run 7.5km
8. 5km time trial8. 1 hr Hill Climbing8. Bike 40km + Run 10km
9. 10 x 1km @ 4 minute km pace with a 1:0.5 work rest ratio9. 1 hr cross country mountain biking9. Run 5km + Bike 20km + Run 5km
10. 10km time trial10. 1 hr spinning @ 100+ pedal rpm10. Run 5km + Bike 30km + Run 5km
11. 5 x 2km intervals @ 5 minute km pace with a 1:0.5 work rest ratio11. 1 hr Hill Climbing11. Run 5km + Bike 40km + Run 5km
12. Track Intervals, 1:0.5 work rest ratio and 5 minutes between sets. 2 x 200m, 400m, 800m, 1200m, 1600m, 2000m.12. 1 hr cross country mountain biking12. Bike 40km + Run 10km

 

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