Ironman Certified Coach (20x Ironman Finisher, 8x Kona Finisher), Wendy Mader and 5x Ironman Finisher, Dave Erickson walk you through a professionally produced and guided 8-week multimedia training program. We include instructional videos before every training week (Approx. 5 minutes each). You’ll find sample swim, bike, and run workouts by zone plus Target Heart Rate Training Zone Guidelines, Nutrition and Hydration Tips, Stability, Core, and Strength Exercises and Race Day Training Tips plus additional Bonus Q&A Videos.
You’re on your way to a faster Sprint triathlon with this training plan! Triathlon can be an amazing and positive experience on so many levels, so please, remember to enjoy the process and soak in the experience. The memories you create along the way will last a lifetime. I remember my first triathlon like it was yesterday. I was so grateful and fortunate that I could ask my mom a lot of the same questions that I now get from my first time triathletes. Naturally, a lot has changed since my first race 20+ years ago. Below are some of the most commonly asked questions I get from athletes about sprint triathlons.
Q: “Do I need to lock my bike up in Transition Area?”
Answer from Wendy: “No. You bike is safe in the transition area. Infact, you’ll be asked to show your race number (bodymarked) or race bracelet before and after your enter transition. It may seem annoying that volunteers are stopping you each time you enter but it’s for the greater good.”
Q: “What do I do if I have to go to the bathroom during the swim, bike or run?”
Answer from Wendy: “Personally, I’d wait until you get to a Porta John. Ask other competitors how they handle it. Some people, I know it’s gross, will pee in their wetsuit, during the bike and/or during the run. If you can’t hold it on the bike and have to go, just remember to spray yourself off with water from your water bottle. Same goes for the run.”
Q: “How do I line up at the start of an open water swim wave?”
Answer from Wendy: “Most events will seed participants within their age group, often waves are 3-5 minutes apart. If you are a less experienced swimmer, start in back or off to the side. If swimming is a strength go ahead and start front and center like me. Often your first few strokes will be done with your head out of the water either due to cold temperatures of because you don’t want to get kicked by the person in front of you. Be sure to warm up before your wave.”
Here’s a short video on “How To Survive An Ironman Open Water Swim Start”: WATCH HERE
Q: “How does a pool swim work?”
Answer from Wendy: “There are limited pool swim triathlons. The Fort Collins Tri is known for their snake swim. I demo one here. I have participated in others that split the lane with 2 people, and up to 6 people with the same ability, swim time. Check the venue and discuss more with the event director.”
Q: “Do I have to eat or drink anything during a sprint? “
Answer from Wendy: “I recommend having a sport drink on the bike or water, about 12-16 ounces.”
Q: “What should I eat for Breakfast?”
Answer from Wendy: “Best recommendation is to eat what you normally eat before training. A sprint is 1-2 hours in length so about 2-400 calories at about 2 hours before start time should be sufficient. Aim for easily digestible foods you normally eat. Toast, oatmeal, banana, and add some peanut or almond butter.”
Q: “How do I pass someone on the bike?”
Answer from Wendy: “USAT outlines the passing , drafting and most violated rules. You can download them here.”
Q: “What do I wear?”
Answer from Wendy: “Keep it simple for your first one. For the swim, a “trisuit” or swimsuit, cap and goggles. When I started there was no “trisuit”. I wore a swimsuit, bike shorts, run shorts and cotton T-Shirt. TriSuits are made to swim, bike and run in for quick transitions. For the bike, helmet, shoes (cycling or running), optional socks and sunglasses, pull shorts or T-Shirt over your suit or do the entire race in your swim. For the run, running shoes and racing bib number (belt is optional). If the weather is below 50 degrees I will also put on ear warmers and gloves, maybe some arm warmers. If it is cold and you are in no hurry to go from swim to bike, consider a light weight jacket and tights.”
| 8 WEEKS OUT – Sprint FASTER Triathlon Training Plan |
| MONDAY | Rest Day: (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike Test to establish zones 1:00
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute 5 minute all out effort, 10 minute spin MS: 20 minute all out effort CD: 15 minutes Terminology: WU: Warm Up MS: Main Set CD: Cool down ” seconds ‘ minutes RPE = Rate of Perceived Effort Tuesday Continued: Strength Training 30 Minutes. WU: 5-10 minutes then complete 2 sets of 15-20 reps or 30-60 seconds -Stability ball wall sits with medicine ball between your legs -Push up knee tuck with stability ball -Bosu ball squat press -Stability ball Ts and Ys. -Stability ball leg curl -Row machine or dumbbells -Tricep dills – Crunches on stability ball with medicine ball -Lower back extension -Flutter kicks -Crunches knee to elbow -Bicycles -Reverse crunch Additional Resource Articles: |
| WEDNESDAY | Swim Test 40 Minutes
WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 100 – Divide your 1,000 time by 10 to get your average pace. This is your T-Pace. |
| THURSDAY | Run Test 40 Minutes / 4 Miles
WU: 10 minutes plus drills and dynamic stretch Run 3 mile (around the track is best so you can repeat the test the future) CD: 5 minute easy walk/jog, plus static stretch Additional Notes: WU: Review the video links below for your run Then do the following drills during a 10 minute warmup, 4X30″ of each 1. Lean Forward Thursday Continued: Strength Training 30 Minutes. |
| FRIDAY | Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax. |
| SATURDAY | Brick 1:30
Bike hills to develop leg strength 60-90 minutes WU: 10-20 minutes focus on pedaling aspects of the pedal stroke MS: Ride 40-60 minutes over a hilly course or simulate hills on your trainer, zone 2-3 CD: 10-20 minutes Transition Run 1 mile zone 1-2 |
| SUNDAY | Run 3 miles focus on cadence and foot strike
WU: 5 minutes plus drills and dynamic stretching MS: Run 3 miles HR/pace zone 2-3 CD: 5 minutes allow HR to fall SUNDAY Continued: Swim 1/2-1 mile in open water zone 1-2 |
| Additional Resources / Articles / Video Links | Tips to Prepare your Body to Train – Article
Running Skills and Drills – Video “Brick” Run Tips – Article Strength and Injury Prevention – Website Nutrition Tips and Guidelines – Article Race Day Tips, Prepare for Setbacks – Article Swimming Skills and Drills – Article Racing on a Budget – Article Transition from Swim To Bike – Article Running Technique and Tips – Article with Videos Cycling Drills & Skills – Article |
| 7 WEEKS OUT – Sprint FASTER Triathlon Training Plan |
| MONDAY: | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY: | Bike 1:00
WU: 20 minutes focus on pedaling stroke aspects RPE 3-4 MS: Ride 5X 3 minutes RPE 8-9, RI 3 minute RPE 3-4 CD: 10 minutes easy Focus on pedaling aspects of the pedal stroke with riding fast Tuesday Continued: Strength Training 30 Minutes |
| WEDNESDAY: | Swim 40 minutes
Swim focus on pacing today plus strength training WU: 8X 50 odds swim fast/ evens recovery and hand entry drills MS: Swim or pull 10X 100 descend 1-4, 5-8 RI 20” Descend start slow and each 100 is swam fast CD: 100 easy choice |
| THURSDAY | Run 45 Minutes
Run Intervals at a track is preferred WU: 10 minutes plus drills and dynamic stretch MS: 4X800 (2 laps around track) @zone 3-4 pace / HR, RI 200 walk jog CD: 5 minutes plus static stretch Thursday Continued: Strength Training 30 Minutes |
| FRIDAY: | Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax. |
| SATURDAY: | Brick 1:30
Bike hills to develop leg strength 60-90 minutes WU: 10-20 minutes focus on pedaling aspects of the pedal stroke MS: Ride 40-60 minutes over a hilly course or simulate hills on your trainer, zone 2-3 CD: 10-20 minutes Transition Run 2 mile, 1 mile zone 1-2, 1 mile zone 2-3 |
| SUNDAY: | Run 40 minutes
Run 4 miles focus on cadence and foot strike WU: 5 minutes plus drills and dynamic stretching MS: Run 3 miles over hilly course HR/pace zone 2-3 CD: 5 minutes allow HR to fall Continued: Open Water 25 minutes Swim 1/2-1 mile in open water zone 1-2 |
| Additional Video Links | 5 BONUS Sports Medicine and Injury Prevention Video Interviews
Common Sports Injuries and Prevention |
| 6 WEEKS OUT – Sprint FASTER Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike 1:00
WU: 20 minutes focus on pedaling stroke aspects RPE 3-4 to a hill that will take at least 3 min. to climb MS: Ride 3X 5 minutes RPE 8-9, RI descend the hill CD: 10 minutes easy Continued: Strength Training 30 Minutes |
| WEDNESDAY | Swim 40 Minutes / Masters Swim or on your own
WU: 300 include drills MS: 2x (6X 100 descend 1-6)RI :20 “ CD: 100 plus drills |
| THURSDAY | Run 50 Minutes / Run Intervals at a track is preferred
WU: 10 minutes plus drills and dynamic stretch MS: 3X 1 mile (4 laps around track) @ zone 3-4 pace / HR, RI 200 walk jog CD: 5 minutes plus static stretch Continued: Strength Training 30 Minutes |
| FRIDAY | Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax. |
| SATURDAY | Brick
Ride 1 hour on a flat to falling hill course, push the final 20 minutes @ zone 4 efforts Transition Run 2 miles at goal pace effort zone 4 CD: walk or jog 1 mile easy |
| SUNDAY | Run 5 miles focus on cadence and foot strike
WU: 5 minutes plus drills and dynamic stretching MS: Run 4 miles over hilly course push your effort on the uphill focus on form, recovery on descent CD: 5 minutes allow HR to fall Continued: Open Water Swim 30 minutes Swim 1 mile in open water zone 1-2 |
| 5 WEEKS OUT – Sprint FASTER Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike 1:00
Bike 60 minutes easy zone 1-2 focus on pedaling aspects higher cadence today. |
| WEDNESDAY | Swim 30 Minutes
WU: 200 loosen up include drills MS: 16X 50 descend 1-4, 5-8, 9-12, 13-16 RI 15” CD: 100 |
| THURSDAY | Run 30 minutes easy zone 1-2 include drills and dynamic stretching |
| FRIDAY | Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax. |
| SATURDAY | Bike 60 minutes easy zone 1-2 focus on pedaling aspects higher cadence today 90-100 rpms |
| SUNDAY | Run 30 minutes easy zone 1-2 include drills and dynamic stretching |
| 4 WEEKS OUT – Sprint FASTER Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Bike Test to set zones 1:00
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute 5 minute all out effort, 10 minute spin MS: 20 minute all out effort CD: 15 minutes Run 1 mile off the bike |
| WEDNESDAY | Swim Test 40 Minutes
WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 100 – Divide your 1,000 time by 10 to get your average pace. This is your T-Pace. Continued: Strength Training 30 Minutes |
| THURSDAY | Run test
WU: 10 minutes plus drills and dynamic stretch Run 3 mile (around the track is best so you can repeat the test the future) CD: 5 minute easy walk/jog, plus static stretch |
| FRIDAY | Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax. |
| SATURDAY | Swim then bike brick
Swim open water practice water acclimation and sighting -½ mile or longer Open Water Swim 30 Minutes WU : 400 meters include drills MS: 800 build second half at race pace CD: 200 meters Continued: Bike 1:20 WU: 20 minutes easy spin MS: Bike 40 minutes, first 20 minutes zone 2-3, second 20 minutes zone 4 CD: 20 minutes easy spin |
| SUNDAY | Run 5 miles focus on cadence and foot strike
WU: 5 minutes plus drills and dynamic stretching MS: Run 4 first half zone 1-2, second half zone 3-4 CD: 5 minutes allow HR to fall plus |
| 3 WEEKS OUT – Sprint FASTER Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Brick 1:30
WU: 10-20 minute spin to loosen up MS: 3 times the following (Bike 10 minutes as 5 minutes zone 3, then 5 minute zone 4-5, then transition to an 800 meter run at zone 4-5) CD: 5-10 minutes easy |
| WEDNESDAY | Swim 40 Minutes
WU: 400 MS: 5X 200 FAST (zone 4), RI 30″ CD: 200 easy VLOG: Swimming with Paddles: Water Workout Wednesday with Wendy |
| THURSDAY | Run 5 miles focus on cadence and foot strike
WU: 5 minutes plus drills and dynamic stretching MS: Run 4 first half zone 2-3, second half zone 4-5 CD: 5 minutes allow HR to fall plus |
| FRIDAY | Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax. |
| SATURDAY | Brick 1:30
WU: 20 minutes building your pace from zone 1- zone 3 the last 5 minutes MS: Ride 3X 5k at goal race pace effort (zone 4-5), RI 3′ CD: 10 minutes Run 3 miles build your pace each miles (zone 3-5) |
| SUNDAY | Swim 30 Minutes / Approx. 1.5 k
Swim 750 zone 1-2 Swim 750 zone 3-4 |
| 2 WEEKS OUT – Sprint FASTER Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Brick 1:30
WU: 10-20 minute spin to loosen up MS: 4 times the following (Bike 5 zone 4-5, then transition to a 400 meter run zone 4-5) CD: 5-10 minutes easy |
| WEDNESDAY | Swim 40 Minutes
WU: 400 include drills MS: 10X 100 odds FAST ( zone 4-5) evens relaxed / RI 10″ CD: 200 easy |
| THURSDAY | Run 40 Minutes
WU: 10 minute plus drills and dynamic stretching MS: Run 8X 400s zone 5 pace effort RI 2:00 CD: 5 minute plus static stretch |
| FRIDAY | Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax. |
| SATURDAY | Brick
WU: 10 minutes plus drills MS: Bike 12 miles on a course that simulates your upcoming race course, push the final 5 miles at race pace, zone 4 intensity Transition to a run 2 mile run think quick legs and control your breathing CD: 5-10 minute walk / jog |
| SUNDAY | Swim 30 Minutes / Approx. 1.5 k
Swim 750 zone 1-2 Swim 750 zone 3-4 |
| Additional Resources / Articles / Video Links | Triathlon Taper vs. Rest Week |
| RACE WEEK – Sprint FASTER Triathlon Training Plan |
| MONDAY | Rest Day (Click on the “Training Week Preview Video” link above)
Focus on recovery today, nutrition, massage, stretch, yoga, relax |
| TUESDAY | Run 30 minutes
WU 10 minutes plus drills plus dynamic strength MS: Run 4 X 200 around the track at goal race pace (zone 5) effort, RI 2:00 CD: 5 minute then static stretch |
| WEDNESDAY | Swim ¼-1/2 mile |
| THURSDAY | Bike 30 Minutes
WU: 10 minutes easy MS: 5X 1 minute zone 4-5 / 2 minute easy CD: 5 minutes easy |
| FRIDAY | Rest Day / Focus on recovery today, nutrition, massage, stretch, yoga, relax. |
| SATURDAY | Pre Race Brick
:10 swim in the race venue :20 bike :5 run |
| SUNDAY | RACE DAY! Trust your training and your coach and most importantly, have FUN! |
| 10 BONUS VIDEOS
#AskCoachWendy Interview Segments Tips on How to Improve Your Swimming How to Master Open Water Swimming How to Bike More Efficiently How to Fuel on the Bike & Master Aid Stations How to Save Time in Transition Key Components of a Triathlon Race Plan Food to Avoid During Training or Racing S.M.A.R.T. Training Goals Off-Season Triathlon Training Ideas Balance and Flexibility Exercises for Triathletes |
