Physical Programs

10 Weeks to Tri Program

This program is targeted at an individual or group wanting to do their very first triathlon. The program addresses technique, fitness, rules and how to get into triathlons in general.

  1. We assess the athletes existing capability in all 3 disciplines. I.e. a run, swim and bike Time Trial and then develop a program from there.
  2. They get 1 supervised session per week in each of:
    • Swim
    • Bike
    • Run
  3. The program also includes a further session for each of the disciplines which the triathlete is expected to cover on their own.
  4. Over the coming weeks, at the supervised sessions, we will take them through:
    • swim technique,
    • open water technique,
    • transition technique,
    • bike handling and technique,
    • aerobic fitness for each discipline and
    • there is also the option of joining squad sessions for the run and ride on the weekend thereby getting into the social structure as well.
  5. They get an individual training program that takes them from where they are now to an optimum position for their first triathlon (up to a sprint distance of 500 m swim, 20 km ride and 5 km run)
  6. 10% discount at CBD on all items purchased. (The leading triathlon store in Australia. Has everything except runners.)
  7. Advice and support on equipment and setup. (runners, bikes, googles, wetsuits...etc)

The 10 week program would be broken down as follows:

  • 5 weeks of general prep. The goal of this period would be to get each athlete to a position where they can complete the required distance in each discipline.
  • 4 weeks of specific prep. We now get faster and more specific with the training. We do ocean swims. Some running off the bike and out of the water. We work at the distance and speed required for the race.
  • 1 week mental prep. The physical aspect slips back and we now work on the mental imagery and race tactics for the event.

Basically they will be ready to do the BRW in the best shape they could be in.

The major philosophy is to ensure that we get to use the full 10 weeks to get the most out of the training program. That means that I am not looking for short term pain that might result in injury. I use a gradual build to get to the race.