By Monette Williams
You are a motivated triathlete (or soon-to-be triathlete) with a desire to do what it takes to finish a race. You may be a beginner or someone who hasn’t competed since high school or college sports looking for guidance to help you meet your expectations and goals. Friends, family, triathlon magazines and triathlon websites provide a plethora of information and advice. How do you know where to begin, how to improve, and what’s safe?
First off, if you’ve already asked yourself these questions, consider hiring a coach to give you personal guidance with your intentions. A coach should listen, advise, and map out an optimal plan based on your needs. Still unsure? Most coaches will sit down with you first to discuss your options and give you a chance to see if you’re compatible, coach-to-athlete.
Going it on your own? Remember triathlon is an individual sport and we each have skills that can be enhanced and needs to be resolved as best as possible. You are looking for a plan that allows you to highlight your strong points and work on your weaknesses. The training plans made available to you via the Internet or magazine are written based on an average beginner, intermediate, or advanced athlete. Determine which type of athlete you are and how much time you have to plan for your competition. Be realistic and set boundaries for what you’re willing to put in based on you and your time commitments. Thus, if you work 50+ hours a week, buying a 15-hour-a-week training plan may not be ideal.
Typical training plans last anywhere from 4 weeks to 20 weeks. Longer plans tend to guide you through a safe build-up phase allowing the body time to adapt, then move toward specific workouts geared to finishing the race strong. Shorter plans are made available because life happens, and you may have just decided to participate in a race and only have 5 weeks to plan. They’re designed with the thought of just finishing.
Beginners should opt for training plans that last at least 6 weeks allowing time for the body to adapt and build to a safe distance such as a sprint triathlon. Don’t be concerned about going fast right away. Injuries most often occur with the eager ones rearing to try to incorporate speed work without building a base of endurance first.
Intermediate athletes may reflect those who competed in 1–3 races previously looking to participate in an Olympic-distance triathlon for the first time to one who has competed at various distances looking to go faster or longer.
Advanced athletes are those athletes who have athletic backgrounds and may have already competed in a triathlon looking to enhance their athletic capabilities.
Because of the complexity involved with triathlon training, following a good training plan is essential if you don’t have an individual coach. Best of luck and we’ll see you at the finish line!
Official Ramblin’ Rose 8-week Training Plans
In partnership with Triangle Multisport, the Ramblin’ Rose 2011 series now offers two 8-week plans, beginner to intermediate levels, to help you to cross the Ramblin’ Rose finish line. These women-friendly plans provide a guide through the basics of all three sports and how to put them together in detail.
The first basic plan would suit you if work out 2–6 hours per week. The Triangle Multisport (TMS) plan begins with manageable distances of about 250 broken yards of swimming, 25 minutes biking, and walking or running 10 minutes. The plan will build you up to finish the race with confidence.
The second basic plan is designed for those who work out 7+ hours per week. The TMS plan begins with 900 broken yards of swimming, 60 minutes biking, and 30—45 minutes running and/or walking. This plan will help you to build strength and finish the race strong.
Whether you have a background in one or all three sports, you can use either of the plans to enhance your strengths and practice the skills to improve on your weaknesses. Both plans provide not only workouts but easy-to-read calendars and workouts, tips for each sport, motivation, information on how to set up a transition, what to expect, race day strategies, and much more. In short, if you can’t make it to a Ramblin’ Rose clinic, this is your next best choice.
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Both training plans are available for purchase when you sign-up for any Ramblin’ Rose event at www.sportoften.com.
Triangle Multisport is a sponsor of the Ramblin’ Rose series, Team UNC Wellness, and the TMS/IOS Team. They have 10+ years of success helping clients achieve their goals. To inquire about hiring one of TMS coaches, please e-mail trimultisport@yahoo.com
