Ironman Triathlon Training Schedule

In recent years, endurance sports and especially triathlon, are becoming increasingly popular. The combination of three sports that are readily available to all, making sport available. As from 2015, for the first Ironman will take place to the Netherlands sport for an even greater flight. The triathlon is readily available.Anyone can participate. However, it is advisable to go for a thorough preparation. This can by joining a triathlon Club. You can also follow a course of training at its discretion.

Production

Different disciplines requires a good preparation of the material. For swimming, it is convenient to buy good swimsuits. For a better place in the water is a neoprene swim suit fit. The minimum requirements are the swimsuits and goggles.
The bike is a racing bike, racing bike, or time trial bike is not absolutely necessary. If you are doing your first triathlon, it is advisable to check if you are really fun first. If after several months or years, showing the case out to be, you can invest in a good cycle. There are people doing a triathlon on a city bike or mountain bike. It is also possible to temporarily borrow one from someone who is still using less.
But a good helmet and gloves if necessary protect important. The helmet is also required to see the match.
When walking in particular, the shoes are very important. Good preparation and thus prevent damage stands and falls with good running shoes. Totally the wrong shoes mean nasty injuries.
A heart rate monitor is recommended on. These come in various shapes, sizes and functions. Almost all athletes are training in heart rate. Your heart rate will give you insight into the intensity with which to train.

Beginners Schedule 1/8 triathlon

The eighth triathlon called the sprint distance. This is a distance of 500 metres to the 750 meter swim. The distance is about 20 km and running happened over a distance of 5 km. distance is very suitable to begin with, because of the shorter time. Even if you intend to have a long distance, such as a quarter triathlon to make, then 1/8 triathlon is a great way to prepare.
This system is especially designed for people who do not exercise and the one or two times a week in sport. For this reason, this system consists of up to three workouts a week. It is not advisable to train directly more than three times a week, if you did the sport before less than twice a week. The build number of the passport and the intensity. Speed is not important. Triathlon is a uthållighetssport, and you have therefore more to finish the training and also quietly making the entire application, then when you go to start quickly and end of education is therefore not achieve.
The following training is divided into three training sessions per week. The trainings no daily schedule will be hung, where you can fill out at their discretion. But ensure adequate rest between workouts with good example, at least one day.

Week 1

Swim Training

  • 3 x 50 meters by 20 seconds rest
  • 3 x 100 meters with 30 seconds rest
  • 2 x 150 metres by 40 seconds rest

Bike Training

  • Bike 45 minutes at a leisurely pace. Choose a pace that you can maintain.

Looptraining

  • 6 x 4 minutes, 4 minutes, interspersed with two minutes walk
  • 6 x 2 minute walk every two minutes, interspersed with two minutes walk

Week 2

Swim Training

  • 2 x 100 metres by 20 seconds rest
  • 3 x 150 metres by 40 seconds rest
  • 3 x 100 meters with 30 seconds rest

Bike Training

  • Cycle 60 minutes at a leisurely pace. Choose a pace that you can maintain.

Looptraining

  • 6 x 4 minutes, 4 minutes, interspersed with two minutes walk
  • 6 x 2 minute walk every two minutes, interspersed with two minutes walk

Week 3

Swim Training

  • 4 x 50 metres with 15 seconds rest
  • 2 x 100 meters with 30 seconds rest
  • 2 x 250 metres with 30 seconds rest

Bike Training

  • Bike 15 minutes warm
  • Bicycle 3 x 5 minutes at a rapid pace, alternating with 5 minutes leisurely pace
  • Cycle 15 minutes at a leisurely pace

Looptraining

  • 5 x 5 minute walk every five minutes, interspersed with two minutes walk
  • 5 x 3 metres, every 3 minutes, interspersed with two minutes walk

Week 4

Week 4 is a rest for a week, the rest a week to train, but at a more leisurely pace.
Swim Training

  • 45 minutes swimming

Bike Training

  • Cycle 60 minutes at a leisurely pace. Choose a pace that you can maintain.

Looptraining

  • 3 x 15 minute walk every 15 minutes, alternating with 5 minute walk

Week 5

Swim Training

  • 10 minutes to warm up
  • 3 x 250 metres with 60 seconds rest
  • 3 x 100 m with 60 seconds rest
  • 10 minutes outside objective

Bike Training

  • Bike 15 minutes warm
  • Bike 4 x 8 minutes at high pace, alternating with 3 minutes leisurely pace
  • Bicycle 3 x 3 minutes at a faster pace, interspersed with two minutes leisurely pace
  • Cycle 15 minutes at a leisurely pace

Looptraining

  • Walk 10 minutes to heat
  • 6 x 6-min walk, every six minutes, interspersed with two minutes walk
  • 5 x 3 metres, every 3 minutes, interspersed with two minutes walk
  • Walk 10 minutes

Week 6

Swim Training

  • 10 minutes to warm up
  • 4 x 250 metres with 60 seconds rest
  • 2 x 100 m with 60 seconds rest
  • 10 minutes outside objective

Bike Training

  • Bike 15 minutes warm
  • Cycle 8 x 8 minutes at high pace, alternating with 3 minutes leisurely pace
  • Cycle 15 minutes at a leisurely pace

Looptraining

  • Walk 10 minutes to heat
  • 8 x 6 ft, every six minutes, interspersed with two minutes walk
  • Walk 10 minutes

Week 7

Swim Training

  • 10 minutes to warm up
  • 4 x 250 metres with 60 seconds rest
  • 2 x 100 m with 60 seconds rest
  • 10 minutes outside objective

Bike Training

  • Bike 15 minutes warm
  • Cycle 8 x 8 minutes at high pace, alternating with 3 minutes leisurely pace
  • Cycle 15 minutes at a leisurely pace

Looptraining

  • Walk 10 minutes to heat
  • 8 x 6 ft, every six minutes, interspersed with two minutes walk
  • Walk 10 minutes

Week 8

Week 8 is a rest this week, makes it quieter this week.
Swim Training

  • 10 minutes to warm up
  • 4 x 250 metres
  • 10 minutes outside objective

Bike Training

  • Bike 75 minutes at a leisurely pace

Looptraining

  • Walk for 45 minutes at a leisurely pace

Contest

Prepare in advance for the good of the site. Practice in addition to training several times switches.The transition from swimming to cycling and the transition from cycling to running.
Digging further into the rules of the game. These can be found on the competition website and on the website of the Dutch Triathlon Union. Enjoy most of the match.

Gallery

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