10 Weeks to Short-Course Success

by Carrie Barrett

The allure of triathlon lies in its component parts: what other sport actually contains three sports, plus the mystique of putting them all together in one event? Tackling that challenge is no easy task—especially if you're new to the sport. But by breaking it down into pieces, it becomes a lot more manageable.

Triathlon training is like building a new house. The foundation and framing come long before you hang the first piece of art in the hallway. When preparing for a short course race, consider first the elements needed to lay the foundation  for success: proper equipment, adequate time, and a nurturing support system. 

Below is a basic blueprint of structuring a short course training plan. Even in the most cookie-cutter neighborhoods, every house differs slightly since tastes, styles, and preferences vary. Your training plan is the same way. Take the blueprint and adapt it to your lifestyle. Make it work for you, but don't neglect the elements that will make your training solid, secure, and able to weather any storm.

Unlike most construction projects, building to a successful sprint or Olympic-distance race takes far fewer weeks than building your dream home (and with hopefully fewer headaches along the way)! Good luck, and I hope you throw an awesome housewarming party when the building process is successfully completed.

The groundwork

A plot of land: Have you selected your race? What is the terrain like? Will you be traveling to this event or is it right in your backyard? Knowing the course and the elements can strongly enhance your training.

The right tools: Don't get too bogged down by the long list of gear you'll need. You need a bike that is in good working order, swim goggles, a race suit, bike helmet, and a decent pair of running shoes. Those are your hammer and nails of triathlon. Of course, there are many other items that can expand your toolbox, such as a heart rate monitor, power meter, and GPS watch, but none of those are necessary for beginners. Focus on the basics: Nothing can derail your training like an injury due to a horrible bike fit. Invest the time and money in getting the most durable, basic tools.

A general contractor: Yes, you can go it alone, but hiring a coach can certainly assist in steering you in the right direction and keeping you on point and on target for race day.

Consistent walk-throughs: It's not uncommon to walk through your home multiple times during the various building phases to check on the progress. Monitoring your training plan with benchmark testing is equally important. How do you know you're making progress? With a new home, progress is evident with walls, windows, and shiny new floors. Progress with your training can be measured with various metrics including speed improvements, power gains, and distance accumulation. Talk to your General Contractor (i.e. coach) about how they recommend measuring your progress.

The plan

Weeks 1-4: Breaking ground and pouring the foundation

Keys: Building consistency, building an aerobic base, adapting to regular training, and learning your equipment.

Tips for beginners:

1) Use walk/run intervals as necessary, but as you progress through training, increase time running and decrease walk breaks.

2) Consume 16-24 oz of water per hour of activity. 

3) Every fourth week is a recovery week. 

4) Bike rides can be indoors, but safe outdoor rides are recommended, especially if you can ride on the race course a few times before race day.

5) Running outdoors is also recommended when possible.

6) Make sure bike, helmet, and equipment are in good working order.

7) Carry identification and money on outdoor bike rides. A Road ID bracelet is great!

8) If working out more than an hour, carry about 200 calories of nutrition.

9) Try to hit each discipline at least two times per week.

Week 1

Monday: Bike for 30 minutes (min.) (perceived exertion of 5-6 out of 10)

Tuesday: Swim - 500m (approximately 10-15 min.)

Wednesday: Bike for 30 min. endurance, 5-6 RPE,  short brick run: 10-15 min.

Thursday: Swim - 600m (approximately 15-20 min.)

Friday: Rest day

Saturday: Bike for 45 min. endurance

Sunday: Run 25 min. 

Week 2

Monday: Usually a recovery day; bike for 30 min. (perceived exertion of 5-6 out of 10)

Tuesday: Swim - 600m (approximately 15-20 min.)

Wednesday: Bike - build to 40 min. endurance, 5-6 RPE, short brick run: 10-15 min.

Thursday: Swim - build to 800m (approximately 20-25 min.)

Friday: Rest

Saturday: Bike for 45 min. endurance, short brick run: 10-15 min.

Sunday: Run 30 min.

Week 3

Monday: Usually a recovery day, bike for 30 min.(perceived exertion of 5-6 out of 10)

Tuesday: Swim - 800m (approximately 20-25 min.)

Wednesday: Bike - build to 45 min. endurance, 5-6 RPE,  short brick run: 10-15 min.

Thursday: Swim - build to 1000m  (approximately 30 min.)

Friday: Rest

Saturday: Bike for 45-60 min. endurance

Sunday: Run 35-40 min. (can be run/walk intervals)

Week 4 - Recovery week

Monday: Usually a recovery day, bike for 30 min, (perceived exertion of 5-6 out of 10)

Tuesday: Swim - 600m  (approximately 15-20 min.)

Wednesday: Bike - 30 min. endurance, 5-6 RPE,  short brick run: 10-15 min.

Thursday: Swim - 600 (approximately 15-20 min.)

Friday: Rest

Saturday: Bike for 45 min. endurance

Sunday: Run 25 min.

Weeks 5-8: Building the frame

Keys: Adding in speed, strength, and intensity.

Week 5

Monday: 30 minutes, include 10x :30 bursts of high cadence with 1:00 recovery

Tuesday: Swim - 800m (Approximately 20-25 min.)

Wednesday: Bike for 45 min to include short hill repeats, short brick run: 10-15 min.

Thursday: Swim - 800m (approximately 20-25 min.)

Friday: Rest

Saturday: Bike for 60 min. endurance

Sunday: Run 35 min. 

Week 6

Monday: 40 min., include 10x :30 bursts of high cadence with 1:00 recovery

Tuesday: Swim - 800m to 1000m  (approximately 25-30 min.)

Wednesday: Bike for 60 min. to include hill repeats and strength, short brick run: 10-15 min.

Thursday: Swim - 1000m to 1200m  (Approximately 35 min)

Friday: Rest

Saturday: Bike for 45 min. endurance, short brick run: 10-15 min.

Sunday: Run 45 min. 

Week 7

Monday: 40 min., 5-6 RPE,  Include 10x 1:00 high cadence with 1:00 recovery

Tuesday: Swim - 800m to 1000m (approximately 25-30 min.)

Wednesday: Bike for 60 min. to include hill repeats and strength, short brick run: 10-15 min.

Thursday: Swim - 1200-1400m (approximately 35-40 min.)

Friday: Rest

Saturday: Bike for 75 min endurance, short brick run: 10-15 min.

Sunday: Run 45 min. 

Week 8 – Recovery week

Monday: 30 min. 5-6 RPE, include 10+ straight  min. at 90+ RPM (RPE 7-8)

Tuesday: Swim - 800m (approximately 20-25 min.)

Wednesday: Bike for 60 min 5-6 RPE

Thursday: Swim - 1000m (approximately 30 min.)

Friday: Rest

Saturday: Bike for 60 min. endurance

Sunday: Run 30 min.

Weeks 9-10: Moving in and decorating

Keys: Final build week followed by taper/race week (If you have more time, you can add an additional build or taper week).

Week 9 - Last long week

Monday: 40 min. include 10x 1:00 high cadence with 1:00 recovery

Tuesday: Swim - 1200 to 1400 (approximately 35-40 min.)

Wednesday: Bike for 60 min. 5-6 RPE

Thursday: Swim - 1000-1200 (approximately 30-35 min.)

Friday: Rest

Saturday: Bike for 75 min. endurance, short brick run: 10-15 min

Sunday: Run 40-45 min.

Week 10- Race week

Monday: 30 min. include 6-8x 1:00 high cadence with 1:00 recovery

Tuesday: Swim - 500 (approximately 10-15 min.)

Wednesday: Bike for 30 min.

Thursday: Swim - 500 (approximately 10-15 min.)

Friday: Rest

Saturday: Race Check-In, Gear Check

Sunday: Race

Carrie Barrett is an IRONMAN U Certified Coach and freelance writer based in Austin, Texas.