Name: Torquay Triathlon
Start: 2024-11-10T07:30:00+11:00
Location: Elephant Walk, The Esplanade, Torquay VIC, Australia

Training Plan by T1 T2 Coaching

Updated Monthly

Before beginning, please read the following

1. This is a generic training program for a complete beginner - beginner triathlete.
2. You are taking on this challenge knowing the risks involved and you should be always operating in a safe manner.
3. You should do you very best to prepare for the rigours of completing a triathlon. This will make race day much more enjoyable.
4. As a beginner triathlete your goal should always be to "be able to train tomorrow". Don't push sessions too hard so that you dig yourself into a hole and can't train the next day. You will get much more out of being easy and consistent than you will out of attempting 'hero sessions' and loosing consistency as you need to take days off to recover.
5. The following training schedule is only a guide and you should use your own intuition and constantly review how you are feeling. You do not need to complete the sessions on the days listed but the schedule is designed to gradually increase as you get closer to the event and then have a brief period where it decreases so you freshen up for race day.

Swimming

1. If you are completely new to swimming you should be aiming to join a local squad to get technique guidance.

2. You should aim to swim 2 times a week with at least one of them focussing on technique acquisition (having a coach is very beneficial as they can give you feedback).

3. When you move into the month of October (1 month out from the race) you should be aiming to do one of your swims per week in the open water with a group (for safety). Think about contacting local life saving / open water clubs to find out if there are group swims. This will be a massive positive in your preparation for the race if you are not an experienced open water swimmer.

4. Get a wetsuit and practice in it (open water or pool), particularly if you plan to race in it, will be very beneficial as you swim slightly differently in a wetsuit.

5. You need to build up to completing 400-500m of swimming continuously (preferably in the open water).

Cycling

1. Try to start practicing on the bike you are going to race on as soon as possible. Make sure the bike is maintained and you know how to maintain it.

Get your local bike shop to show you how to change a tyre, lube your chain etc. If you are going to be pursuing triathlons for some time then investing in a triathlon bike will be worthwhile but certainly not compulsory.

2. Make sure you have a helmet that meets Australian Safety Standards.

3. If you are new to cycling, pick a closed area to start practising (empty car park on weekends, bike trails, or roads that don't have much traffic).

4. Always ride in a safe manner and be aware of your surroundings (do NOT wear anything in your ears!!). Practice taking a drink whilst you are riding. This is a skill in itself.

5. You need to build up to riding 15-20km continuously.

Running

1. If you are new to running, start VERY conservatively and build gradually. This is the discipline you are most likely to get injured in.

2. Go to a running shoe specialist that has a variety of shoes and get an assessment on your running and then purchase a shoe that is going to suit your needs. If you are getting more serious with your running it's great to have 2 or 3 sets of runners to rotate training through but this is not necessary to just complete a triathlon.

3. Don't always run and train on the same terrain. Practice running on the flat, undulating terrain, hill repeats etc. to help build up strength and endurance.

4. Train at your speed!! Don't get sucked into running too fast with others.

5. you need to build up to running 4-5km.

Transition

1. Practice your transitions. Use your garage and long driveway or go to an empty car park and practice taking off your wetsuit (conditioner on the arms and ankles can help). Put your helmet on FIRST and clip it up. Put your bike shoes / runners on and practice walking / running with your bike for 50m before you mount it. Practice getting off your bike and running with it for 50m. Take your helmet off LAST. Practice putting your runners on and then run 100m. Do this as much as you can. Find out what does or does not work for you.

Nutrition

1. Whilst this triathlon in the scheme of things is a relatively short triathlon it is still a challenge that needs to be taken seriously and as such you should fuel correctly. Finding out what works for you during your training weeks leading up to the race is an important part of your preparation. Experiment with what you eat before a training session, how long you eat before a training session and see what works for you.

2. You should have a bottle of fluid on your bike and practice drinking it whilst riding.

3. Have something ready to eat after training and the event so that you are replenishing your body and it recovers quickly.

Training Terms

WU = Warm Up
CD = Cool Down
' = minutes
" = seconds
R = Rest
ROTB = Run off the bike
Very Easy = very easy intensity - should be able to talk easily and not feel too difficult
Easy = easy intensity - should be able to talk easily but starting to feel the effort
Medium = medium intensity - more difficult to hold a concersation bbut you can still talk
Hard = hard intensity - can say a few words but can't hold a conversation
Very Hard = very hard intensity - can't speak at all, very strong effort for the duration of the set

OCTOBER

	Swim	Bike	Run
01/10/24	WU 2 x (2 x 300m medium off 15"R) 60"R inbetween sets CD		20' easy
02/10/24		60' easy ride
03/10/24	WU 300m 60R 2 x 200 off 60R 3 x 100 off 60R CD
04/10/24			2 x (2' walk + 15' easy jog)
05/10/24		WU 10' 3 x 10' medium/hard off 3' easy CD 10'
06/10/24			WU 5' very easy 60R 20' easy 60R CD 5' very easy
07/10/24	REST	REST	REST
08/10/24	WU 4 x 200 off 45R CD
09/10/24		45' easy ride	10' ROTB easy
10/10/24	WU 4 x 200 off 30R CD
11/10/24			30' medium on rolling hills
12/10/24	REST	REST	REST
13/10/24		45' medium ride	15' ROTB medium
14/10/24	REST	REST	REST
15/10/24	WU 2 x 100 20R 2 x 200 20R 2 x 100 20R CD
16/10/24		30' build intensity	10' ROTB easy
17/10/24	WU 10 x 50 15R CD
18/10/24			WU 10' 4 x 2' hill repeats (2' walk/jog back down) all at feels like 5km race pace CD 10'
19/10/24		45' easy ride
20/10/24		30' build intensity	20' ROTB build intensity
21/10/24	REST	REST	REST
22/10/24	WU 5 x 100m 15R CD		30' easy
23/10/24		45' easy ride
24/10/24	WU 3 x 200m 30R CD		WU 10' 4 x 1km medium off 60' walking/standing CD 10'
25/10/24		30' easy ride
26/10/24		40' build intensity	20' ROTB build intensity
27/10/24	Open water swim 500m
28/10/24	REST	REST	REST
29/10/24	WU 2 x 300m CD
30/10/24			WU 10' 2 x 2km off 90' walking/standing CD 10'
31/10/24	WU 4 x 50 20R 400m medium CD	30' easy ride

SEPTEMBER

	Swim	Bike	Run
01/09/24			5 x (30" walk + 5' easy jog)
02/09/24		30' easy ride
03/09/24	WU 3 x (3 x 100m medium off 20"R) 60"R inbetween sets CD
04/09/24		WU 10' 3 x 5' medium off 2' easy CD 10'
05/09/24	WU 3 x (3 x 100m medium off 15"R) 60"R inbetween sets CD
06/09/24			4 x 30" walk + 6' easy jog
07/09/24		60' easy ride
08/09/24			3 x 30" walk + 8' easy jog
09/09/24	REST	REST	REST
10/09/24	WU 2 x (2 x 200m medium off 20"R) 60"R inbetween sets CD
11/09/24		WU 10' 4 x 5' medium off 2' easy CD 10'
12/09/24	WU 2 x (2 x 200m medium off 15"R) 60"R inbetween sets CD
13/09/24			2 x (30" walk + 10' easy jog)
14/09/24		60' easy ride
15/09/24			2 x (30" walk + 12' easy jog)
16/09/24	REST	REST	REST
17/09/24	WU 300m 60R 2 x 200 off 60R 3 x 100 off 60R CD
18/09/24		WU 10' 3 x 10' medium off 3' easy CD 10'
19/09/24	WU 2 x (2 x 300m medium off 15"R) 60"R inbetween sets CD
20/09/24			2 x (2' walk + 15' easy jog)
21/09/24		60' easy ride
22/09/24			WU 5' very easy 60R 20' easy 60R CD 5' very easy
23/09/24	REST	REST	REST
24/09/24	WU 400m medium 60R 300m medium 60R 200m medium 60R 100m medium 60R CD
25/09/24		WU 10' 2 x 15' medium off 3' easy CD 10'
26/09/24	WU 2 x 400m 60R CD
27/09/24	AFL Friday Public Holiday Vic	AFL Friday Public Holiday Vic 30' easy ride	AFL Friday Public Holiday Vic 15' ROTB very easy
28/09/24	REST	REST	REST
29/09/24			WU 5' very easy 60R 3 x 10' medium off 2' walk 60R CD 5' very easy
30/09/24	REST	REST	REST

AUGUST

	Swim	Bike	Run
01/08/24	WU 3 x (4 x 25m easy off 20"R) 60"R in-between sets CD
02/08/24	REST	REST	REST
03/08/24			10 x (1' walk + 1' easy jog)
04/08/24	REST	REST	REST
05/08/24	WU 3 x (4 x 25m easy off 20"R) 60"R in-between sets CD
06/08/24		30' easy ride
07/08/24	WU 3 x (2 x 50m easy off 20"R) 60"R in-between sets CD
08/08/24			10 x (1' walk + 1' easy jog)
09/08/24		30' easy ride
10/08/24	REST	REST	REST
11/08/24			10 x (1' walk + 90" easy jog)
12/08/24		40' easy ride
13/08/24	WU 4 x (2 x 50m easy off 20"R) 60"R in-between sets CD
14/08/24			10 x (1' walk + 90" easy jog)
15/08/24	WU 4 x (2 x 50m easy off 20"R) 60"R in-between sets CD
16/08/24		40' easy ride
17/08/24	REST	REST	REST
18/08/24			10 x (1' walk + 2' easy jog)
19/08/24		30' easy ride
20/08/24	WU 3 x (2 x 100m easy off 20"R) 60"R in-between sets CD
21/08/24		45' easy ride
22/08/24	WU 3 x (2 x 100m easy off 20"R) 60"R in-between sets CD
23/08/24			10 x (1' walk + 2' easy jog)
24/08/24		45' easy ride
25/08/24			8 x (1' walk + 3' easy jog)
26/08/24	REST	REST	REST
27/08/24	WU 4 x (2 x 100m easy off 20"R) 60"R in-between sets CD
28/08/24		45' easy ride
29/08/24	WU 3 x (3 x 100m easy off 20"R) 60"R in-between sets CD
30/08/24			6 x (1' walk + 4' easy jog)
31/08/24		45' easy ride

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