5 Easy Steps To Create Your Own Triathlon Training Calendar

By Author: ashley carron
Total Articles: 162
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Step 1. Assess your strengths and weaknesses

Many people miss this essential phase of creating a triathlon training calendar because they are so keen and dive straight in to the training. So why is it so important? Well, let’s imagine that we are trying to get to our triathlon using a map. We know where the triathlon is, but how can we get there if we don’t even know where we are?
Assessment can get messy and complex, with a huge array of different tests, but here’s what’s important for you. Keep a record of this information in your triathlon training book.
Fitness – How fast can you do the distance you are training for for each sport? If you can’t do the distance yet, how far can you go?
Health – measure your weight and note of any important health issues or injuries that you have.
Skill – How do you rate your skills in the three sports? What could you improve on?

Step 2. Decide on your goal

If you have a triathlon you are training for then you already have your goal. Either way it is imperative that your goals are Specific, Measureable, Accurate, Realistic and Timely ...
... (SMART). An example of an excellent goal is I will be able to run a 1:30 half marathon by 05/06/2012. Now that we know where we are and where we are going we can work out how we are going to get there.

Step 3. Set your Volume

At this point you need a pen and a rough template of your weekly calendar. Your volume is how much training you are going to do. This depends on several things:

1. How much time you have to train
2. How much time you want to train
3. What your goals are… As a general guide you should total
a. Sprint 2-3 hours/w
b. Olympic 3-5 hours/w
c. Half Iron Man 5-10 hours/w
d. Iron Man 10-15 hours/w

It is very important to note that QUALITY is far more important than QUANTITY! If you have little time to train then focus your time!
Now, pen into your weekly schedule some triathlon workouts for when you want to train. You may do anywhere between 3 and 9 sessions per week depending on your goals. 6 is probably ideal. You should increase your volume each week by no more than 10% and have a rest week every 4th week. This is the outline of your triathlon training calander.

Step 4. Decide on the Intensity

Now this step is the money maker! The intensity is how hard you train in your triathlon workouts and its very important not to train too hard too early and risk injuring yourself. There are two basic types of a training session - endurance and speed. Early in your training is called the base phase of training where you should focus on longer endurance style trainings to build up your base fitness as a platform to launch from. Late in the training is the peak phase where you will incorporate more speed based interval workouts. Again increase no more than 10% p/w.

Step 5. Continue to assess and adjust appropriately

Just as it says! Everyone is different so you need to continue to assess and adjust your training appropriately to meet your goals. Keep a record of everything you do in your Triathlon Training Book.

Ashley Carron, For more information on Triathlon Training Calendar, Triathlon Workouts, Triathlon Training Book. Please visit our site:- http://triathlontrainingsystem.com