Beginner Training Schedule
Written by: Dan Empfield
Date: Mon Jul 13 2009
There's no one blueprint for what constitutes a beginner at the sport of triathlon. Therefore, it's folly to devise a training schedule for "the beginner."
That said, being well-versed in the practice of folly, we're going to do it anyway. I (Slowtwitch publisher Dan Empfield) am going to write this training schedule. Actually, I've already written it. We're approaching the 20th anniversary since I wrote it for publication in the Orange County Register daily newspaper. It's stood a lot of athletes in good stead in the intervening years, but it's been out of publication on Slowtwitch for the last two years or so.
I'm going to rework the series and present it here.
For you rank beginners I shall assume nothing of you. I shall start with very low expectations. Simply put, if you can walk 20 minutes and not expire from it, you're a candidate for this training program.
This will be a five-month program. It is designed to get you from zero to the completion of an international distance race, also known as the Olympic distance. It consists of 1.5km swimming (about a mile), 40km biking (about 25 miles), and a 10km run (about six miles). You'll complete the race, and you'll live to tell about it (and actually enjoy it).
If you find these workouts excruciatingly easy, don't get over-exuberant. Consistency is the key.
That said, being well-versed in the practice of folly, we're going to do it anyway. I (Slowtwitch publisher Dan Empfield) am going to write this training schedule. Actually, I've already written it. We're approaching the 20th anniversary since I wrote it for publication in the Orange County Register daily newspaper. It's stood a lot of athletes in good stead in the intervening years, but it's been out of publication on Slowtwitch for the last two years or so.
I'm going to rework the series and present it here.
For you rank beginners I shall assume nothing of you. I shall start with very low expectations. Simply put, if you can walk 20 minutes and not expire from it, you're a candidate for this training program.
This will be a five-month program. It is designed to get you from zero to the completion of an international distance race, also known as the Olympic distance. It consists of 1.5km swimming (about a mile), 40km biking (about 25 miles), and a 10km run (about six miles). You'll complete the race, and you'll live to tell about it (and actually enjoy it).
If you find these workouts excruciatingly easy, don't get over-exuberant. Consistency is the key.
Before I continue further, though, let us underwrite you, like you're an "equity." What sort of "risk" are you? From a physical point of view are you a junk bond? If so, don't worry. The only way from where you are is up. High risk, high return. This being the case, we'll minimize the risk by starting you very slowly. You are a candidate for the beginner's program below.
But what if you were a competitive swimmer in your youth? Swimming is the hardest of the three activities to pick up because it is the most technical. Becoming an expert runner is a bit like becoming an expert house painter. You get the knack of it pretty easily, and then it's just a matter of doing the work and whether or not God and your parents imbued you with a strong back. Becoming an expert swimmer is not like painting a house. It's more like painting a canvas. Yes, it's a matter of practice, but you can't simply grunt and sweat your way to fitness. There is an element of technique that just takes time to master.
If this is you—if you already have the swimming more or less mastered from a technical point of view—then in keeping with the metaphor we'll call you a growth stock, and your time for growth will start now. Your current problem has nothing to do with drowning in the water, it's just that you're just a fat, disgusting, out-of-shape, wheezing, pitiable slob. In this case our job just got a lot easier. We can put you on the accelerated plan., AKA the "Not-quite-beginner training schedule." We'll publish that in due time.
For the rest of you, though, it's back to the true beginner's program.
When pubishing that series in the Orange County Register (a daily paper with a circulation of a million, give or take), the sports editor told me that he'd never gotten so much mail in his history at the paper. And, of course, he sent it all to me. Shoeboxes full. Every one of which I answered. It was such a chore I stopped writing training schedules.
But I shall reprise this schedule below, with some changes here and there, and perhaps write some other schedules as well. But, please don't send me emails. Place them on our reader forum where I, along with others, will share duty in answering them.
But what if you were a competitive swimmer in your youth? Swimming is the hardest of the three activities to pick up because it is the most technical. Becoming an expert runner is a bit like becoming an expert house painter. You get the knack of it pretty easily, and then it's just a matter of doing the work and whether or not God and your parents imbued you with a strong back. Becoming an expert swimmer is not like painting a house. It's more like painting a canvas. Yes, it's a matter of practice, but you can't simply grunt and sweat your way to fitness. There is an element of technique that just takes time to master.
If this is you—if you already have the swimming more or less mastered from a technical point of view—then in keeping with the metaphor we'll call you a growth stock, and your time for growth will start now. Your current problem has nothing to do with drowning in the water, it's just that you're just a fat, disgusting, out-of-shape, wheezing, pitiable slob. In this case our job just got a lot easier. We can put you on the accelerated plan., AKA the "Not-quite-beginner training schedule." We'll publish that in due time.
For the rest of you, though, it's back to the true beginner's program.
When pubishing that series in the Orange County Register (a daily paper with a circulation of a million, give or take), the sports editor told me that he'd never gotten so much mail in his history at the paper. And, of course, he sent it all to me. Shoeboxes full. Every one of which I answered. It was such a chore I stopped writing training schedules.
But I shall reprise this schedule below, with some changes here and there, and perhaps write some other schedules as well. But, please don't send me emails. Place them on our reader forum where I, along with others, will share duty in answering them.
Articles related to this one
Beginners: Week 1
As we used to say in the 70s, "This is the first day of the rest of your life." Have a peace sign tank top and a Keep on Truckin' bumper sticker? Great, you're ready to start your first day of tri training. 7.13.09
As we used to say in the 70s, "This is the first day of the rest of your life." Have a peace sign tank top and a Keep on Truckin' bumper sticker? Great, you're ready to start your first day of tri training. 7.13.09
Consistency killers
The distance between the average and the good, and the good and the great, is often measured by the adherence to routine. Consistency makes the champion; nothing bedevils the the AGer more than consistency killers 4.20.09
The distance between the average and the good, and the good and the great, is often measured by the adherence to routine. Consistency makes the champion; nothing bedevils the the AGer more than consistency killers 4.20.09
Comments
Fast T1 to "Not-quite-beginner training schedule"
Reviewed by: LRM, Aug 16 2009 7:40PM
I am interested on the second training schedule. We are in week 5 of a 5 month program. Can't we start with the second leg right away? :)
Beginner Program
Dan Emphield
Reviewed by: Marc Evans, Aug 10 2009 6:28PM
In response to the "Editors Note" from my previous post and question:
Your reply seemed to be focused on “range of motion” and I did not mention this. Rather, I was attempting (perhaps, poorly phrased) to discuss functional movement. And to that degree how a comprehensive assessment can aide in coaching athletes.
--Torbjorn Sindballe (now retired), Tyler Stewart, Linda Gallo and Amy Marsh has each benefited from a comprehensive musculoskeletal assessments I have performed. And the subsequent implementation of exercises designed to alleviate asymmetrical biomechanics, strength limiters and flexibility restrictions etc. Without the movement screenings, strength and biomechanics assessment and supplemental dryland training exercises I am very certain recent performances (even noted on your site) and past would not have been possible.
Individuals often have asymmetrical movement patterns that can impact economy and lead to musculoskeletal issues. Correcting the movements through and combination of functional exercises, orthotics, inserts, wedges, myofascial therapies, stretching and strength training (especially, the core) can have a huge impact on performance.
I would argue that coaches, bike fitters (which I am not a bike fitting guru like yourself) and others working with athletes are well served to utilize a comprehensive screening system to evaluate movements and biomechanics and strength with their athletes.
To be sure, with running and swimming the assessment is even more critical as numerous elements of biomechanics, strength, flexibility and mobility affect the ability to achieve efficient technique. There are a number of useful and well-regarded movement and assessment screening protocols available and of course, utilizing the skills of a physical therapist is invaluable.
All the best.
PS: I am not looking to go back and forth on this as we might simply agree to disagree. Or better yet, find a common ground. However, I felt I should try to clarify my position and thank you for your time.
Your reply seemed to be focused on “range of motion” and I did not mention this. Rather, I was attempting (perhaps, poorly phrased) to discuss functional movement. And to that degree how a comprehensive assessment can aide in coaching athletes.
--Torbjorn Sindballe (now retired), Tyler Stewart, Linda Gallo and Amy Marsh has each benefited from a comprehensive musculoskeletal assessments I have performed. And the subsequent implementation of exercises designed to alleviate asymmetrical biomechanics, strength limiters and flexibility restrictions etc. Without the movement screenings, strength and biomechanics assessment and supplemental dryland training exercises I am very certain recent performances (even noted on your site) and past would not have been possible.
Individuals often have asymmetrical movement patterns that can impact economy and lead to musculoskeletal issues. Correcting the movements through and combination of functional exercises, orthotics, inserts, wedges, myofascial therapies, stretching and strength training (especially, the core) can have a huge impact on performance.
I would argue that coaches, bike fitters (which I am not a bike fitting guru like yourself) and others working with athletes are well served to utilize a comprehensive screening system to evaluate movements and biomechanics and strength with their athletes.
To be sure, with running and swimming the assessment is even more critical as numerous elements of biomechanics, strength, flexibility and mobility affect the ability to achieve efficient technique. There are a number of useful and well-regarded movement and assessment screening protocols available and of course, utilizing the skills of a physical therapist is invaluable.
All the best.
PS: I am not looking to go back and forth on this as we might simply agree to disagree. Or better yet, find a common ground. However, I felt I should try to clarify my position and thank you for your time.
Beginner Program
Dan Empfield
Reviewed by: Marc Evans, Aug 3 2009 5:41AM
25+ years ago I began designing triathlon programs for athletes. At that time, I did little in terms of screening for mobility, flexibility and strength. Mostly, I did assess technique and then designed a plan based upon these results, the goals and background of the athlete.
Over the years, I realized an assessment of the functional movement of an athlete was an ongoing and very important aspect to coaching. I have for the past 12 years included such an assessment when working with athletes of any level.
When the "online" and "cookie cutter" training programs arrived thanks in large part to Joe Friel I cringed and still do as this in my opinion is not coaching per se.
My question is do you believe an assessment of mobility, flexiblity and strength by a qualified coach or better yet, a physical therapist be a part of and an ongoing aspect of training and bike fitting? [Editor's note: I find that range of motion is mentioned as a limiter, by coaches and fitters, to a greater degree than it deserves. Lack of muscular strength? Lack of technical swim ability? Yes, and a dozen other things, before range of motion comes into play. I find that the sorts of things triathletes do just don't take much range of motion. But they do take power and technical ability.]
Over the years, I realized an assessment of the functional movement of an athlete was an ongoing and very important aspect to coaching. I have for the past 12 years included such an assessment when working with athletes of any level.
When the "online" and "cookie cutter" training programs arrived thanks in large part to Joe Friel I cringed and still do as this in my opinion is not coaching per se.
My question is do you believe an assessment of mobility, flexiblity and strength by a qualified coach or better yet, a physical therapist be a part of and an ongoing aspect of training and bike fitting? [Editor's note: I find that range of motion is mentioned as a limiter, by coaches and fitters, to a greater degree than it deserves. Lack of muscular strength? Lack of technical swim ability? Yes, and a dozen other things, before range of motion comes into play. I find that the sorts of things triathletes do just don't take much range of motion. But they do take power and technical ability.]
