Long-time lurker and beginner to triathlon, looking to improve as much as possible in the time I can dedicate to triathlon to do sprint and possibly Olympic distance races at first.
I currently get on the bike and run about 3-5 times a week in total for 60 min sessions (3-5 hours a week). At the moment I am just doing easy biking and easy running to ease myself into the sport, I also do some strength work in my home gym which is something I want to do alongside triathlon training.
Running – 1-2x a week
I run twice a week, at an easy pace. I had a month of running during lockdown where I got to a 24:55 5K, 02:13:08 HM, however I got injured at the end of that month (IT Band Syndrome) and would ideally keep the running easy-ish for now and lean more into the biking for intensity due to injury worries. I don’t have any hills nearby for hill sprints.
Cycling – 2-3x a week
I bike 2-3 times a week, currently at an easy pace, on my dumb trainer. I feel like my first budget purchase for this should be a heart rate chest strap so I can measure my workouts somewhat? Means I can quantify my “easy” and “hard” training. As well as my dumb trainer I have a 10km cycle path near me that I’d be comfortable riding along and back for 20km, I was thinking I could occasionally race this and time it to measure progress?
Swimming – 1x a week in future
I don’t swim yet due to COVID closing the pools and vulnerable family members meaning I need to be more careful. As soon as I can I would sacrifice a strength workout for a 60 min swim session once a week. Mainly in the pool but also can do open water once I get some confidence in the pool.
Training Plan -
The main thing I want from a training plan is not getting injured. I think a polarized training plan (with lots of easy sessions and an interval session/20km “race” on the bike once a week) sounds like something that would suit me? I have no idea how to structure an interval session on the bike with only a heart rate monitor to measure progress however? Would I be better off just doing very short intervals by feel (i.e. 30 secs all out, then rest for 90 secs and repeat). And are intervals any better than just doing a 20km as fast as I can for an intense session?
Mon Run 60 mins easy pace
Tues Cycle 60 mins easy pace and Lower body strength workout
Wed Swim 60 mins focus on technique
Thu Cycle (warm up, intervals, cooldown – or – 20km “race”)
Fri Run/Cycle 60 mins easy pace
I am a beginner to triathlon as I mentioned, so want to make sure that my plan looks like it makes sense firstly and would lead to any improvements without risk of injury secondly. Happy to hear any suggestions or comments on what I have outlined, and thanks for any guidance!