Ironmind Triathlon 12 Week Training Program

Sports Med Ireland
By Sports Med Ireland
Sports Med Ireland was founded by Mark McCabe MSc (Sports Med), MISCP, CSCS in 2006. We operate from a state of the art functional training and rehabilitation facility in a convenient, easily accessible city centre location. Our ethos in Sports Med Ireland is very much founded in excellence and we pride ourselves in our unique, co-ordinated approach to client care, training and injury rehabilitation

Triathlons consist of a swim, cycle and run, consecutively and vary in distance depending on the particular Triathlon being undertaken.

The Ironmind beginner’s triathlon was born out of the foundations of the “Ironmind” documentary, which aired on RTÉ 2 last November. This followed the moving and inspirational stories of our four race ambassadors Colm, Jade, Orla and Mark on their honest and gripping journeys of self-discovery and pursuit to build greater understanding and control over their minds and bodies. Find out more about A Lust For Life Ironmind Sprint Distance Triathlon

It is advised to start with the shorter distances in order to gain experience, but it’s often the case that some athletes suit the shorter distances rather than the more extreme Ironman distances.

Training Programme designed by Sports Med Ireland exclusively for A Lust for Life. Sports Med Ireland are specialists in Physiotherapy, Strength and Conditioning and Exercise Physiology.

Glossary: W/U=Warm Up, C/D=Cool Down, MB=Medicine Ball, KB=Kettlebell, DB=Dumbbell, AET=Aerobic Threshold, LSD=Long Steady Distance

Many of you may have signed up for the #ironmindtri in Belvedere house and gardens this July and received your training programmes.

The programmes may be confusing for some of you, I know my first programme certainly was so we aim to try and explain as best we can any of the terms that may be hard to grasp. Any other questions please mail triathlon@alustforlife.com

A Lust for life sprint triathlon programmes explained:
Swim

Mixed w/u = a warm up with mixed strokes just to get blood moving. You can use back stroke, breast stroke, front crawl etc…

25build/25 cruise = a slow and steady 25 metres swimming followed by 25 metres at a little faster pace.

c/d = cool down

Tempo swim = swim at a pushed tempo, as fast as is comfortable. You can break the swim into as many sets as you want, just do them relatively pushed.

20 sec ri = 20 seconds of rest between sets

Bike

Lsd bike = Long, slow, distance cycling. This is essential for building up a good aerobic fitness level. It should not be in any way intense. It may say 30 min increased breathing and that is just a little more intensity but should still feel easy.
Its important not to go hard on the bike in training unless told to do so, most of the training is low intensity and as the event comes closer you will do slightly longer bike spins but never high intensity.

Run

AET run = aerobic threshold run. This once again aims to build up your aerobic fitness so should not be done at an intense level. Every time you do these runs you should be able to hold a conversation or be breathing moderately. Start warm up with very very slow jog before building into a lighter run. This helps body warm up. Many people while running push too hard and in turn pick up injuries. Triathlon is an endurance sport and most of the training involves less intense exercise to allow for the aerobic capacity to increase. If out of breathe you simply are running too fast, slow down and take your time.

Yoga stretches = simply stretch out the hips, hamstrings, quads and calf muscles lightly after every run.

Gym

Gym sessions should be light and are fundamentally there to prevent injury and build up the muscles you will need for swimming, cycling and running.

I understand for many that these exercises are new to some of you guys, so we hope to put videos up this week. You can simply do most of these in the comfort of your own home.

MONDAY – AEROBIC SWIM 800:

  • Mixed w/u 100m
  • 12 x 50m (25build/25 cruise)
  • c/d 100m mixed

TUESDAY – AET RUN 30 MIN:

  • 10 min easy warm up brisk walk
  • Finish with yoga stretches (10 min)
  • 20 min jog at conversational pace taking 1 minute walking breaks if necessary

WEDNESDAY – RECOVERY DAY

THURSDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 Goblet squat, Push Up, DB Row

FRIDAY – TEMPO SWIM 900:

  • W/U 200 mixed

FRIDAY – MAIN SET:

  • 5 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

SATURDAY – LSD BIKE 45 MIN:

  • Steady pace bike spin
  • 15 min easy with light breathing
  • 30 min easy with increased breathing

SUNDAY – AET RUN 30 MIN:

  • 10 min easy warm up brisk walk
  • Finish with yoga stretches (10 min)
  • 20 min jog at conversational pace taking 1 minute walking breaks if necessary

MONDAY – AEROBIC SWIM 1000:

  • Mixed w/u 100m
  • 16 x 50m (25build/25 cruise)
  • c/d 100m mixed

MONDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 Goblet squat, Push Up, DB Row

TUESDAY – RECOVERY DAY

WEDNESDAY – AET RUN 40 MIN WITH STRIDES:

  • 10 min easy warm up brisk walk
  • 25 min jog at conversational pace taking 1 minute walking breaks if necessary
  • 5 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

THURSDAY – TEMPO SWIM 900:

  • W/U 200 mixed

THURSDAY – MAIN SET:

  • 5 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

FRIDAY – GYM SESSION:

  • 3 X 12 Kettlebell deadlift, Lat Pulldown, Push Up Rotate
  • 3 X 12 MB chop, squat, reverse lunge

SATURDAY – LSD BIKE 1 HR:

  • Steady pace bike spin
  • 20 min easy with light breathing
  • 40 min easy with increased breathing

SUNDAY – AET RUN 35 MIN:

  • 10 min easy warm up brisk walk
  • Finish with yoga stretches (10 min)
  • 25 min jog at conversational pace taking 1 minute walking breaks if necessary

MONDAY – AEROBIC SWIM 900:

  • Mixed w/u 200m
  • 12 x 50m (25build/25 cruise)
  • c/d 100m mixed

MONDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 Goblet squat, Push Up, DB Row

TUESDAY – AET RUN 40 MIN:

  • 10 min easy warm up brisk walk
  • Finish with yoga stretches (10 min)
  • 30 min jog at conversational pace with 1 minute walking breaks if necessary

WEDNESDAY – RECOVERY DAY

THURSDAY – GYM SESSION:

  • 3 X 12 KB deadlift, Lat Pulldown, Push Up Rotate
  • 3 X 12 MB chop, squat, reverse lunge

FRIDAY – TEMPO SWIM 900:

  • W/U 200 mixed

FRIDAY – MAIN SET:

  • 5 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

SATURDAY – LSD BIKE 1HR 15:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 45 min easy with increased breathing and 15 second hard effort every 5 minutes

SUNDAY – AET RUN 40 MIN:

  • 10 min easy warm up brisk walk
  • 30 min jog at conversational pace
  • Finish with yoga stretches (10 min)

MONDAY – AEROBIC SWIM 1000:

  • Mixed w/u 100m
  • 16 x 50m (25build/25 cruise)
  • c/d 100m mixed

MONDAY – GYM SESSION:

  • 3 X 12 MB chop, squat, reverse lunge
  • 3 X 12 Goblet squat, Push Up, DB Row

TUESDAY – RECOVERY DAY

WEDNESDAY – AET RUN 40 MIN WITH STRIDES:

  • 10 min easy warm up brisk walk
  • 25 min jog at conversational pace with 1 minute walking breaks if necessary
  • 5 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

THURSDAY – TEMPO SWIM 1000:

  • W/U 200 mixed

THURSDAY – MAIN SET:

  • 6 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

FRIDAY – GYM SESSION:

  • 3 X 12 KB Deadlift, Lat Pulldown, Push Up Rotate
  • 3 X 12 MB chop, squat, reverse lunge

SATURDAY – LSD BIKE 1.5 HR:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 60 min easy with increased breathing

SUNDAY – RECOVERY DAY

MONDAY – AEROBIC SWIM 1000:

  • Mixed w/u 100m
  • 16 x 50m (25build/25 cruise)
  • c/d 100m mixed

TUESDAY – AET RUN 40 MIN:

  • 10 min W/U easy jog
  • 20 min jog at conversational pace
  • Finish with yoga stretches (10 min)

WEDNESDAY – RECOVERY DAY

THURSDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3

  • Kettlebell Deadlift X 10
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3

  • Split Squat X 6/6
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

FRIDAY – TEMPO SWIM 900:

  • W/U 100 mixed

FRIDAY – MAIN SET:

  • 6 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

SATURDAY – LSD BIKE 90 MIN:

  • Steady pace bike spin
  • 15 min easy with light breathing
  • 75 min easy with increased breathing

SUNDAY – PROGRESSION RUN 35 MIN:

  • 10 min easy warm up brisk walk
  • 20 min jog at conversational pace
  • Increase pace slightly for last 5 minutes
  • Finish with yoga stretches (10 min)

MONDAY – AEROBIC SWIM 1000:

  • Mixed w/u 100m
  • 16 x 50m (25build/25 cruise)
  • c/d 100m mixed

TUESDAY – RECOVERY DAY

WEDNESDAY – AET RUN 40 MIN WITH STRIDES:

  • 10 min warm up easy jog
  • 25 min jog at conversational pace
  • 5 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

THURSDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3

  • Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

Conditioning – 15 Min bike as:

  • 5 min moderate pace
  • 5 x 10 sec sprint/50 sec easy
  • 5 min easy to cool down

FRIDAY – TEMPO SWIM 1000:

  • W/U 200 mixed

FRIDAY – MAIN SET:

  • 6 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

SATURDAY – LSD BIKE 90 MIN:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 60 min easy with increased breathing & a 20 second sprint every 8 minutes

SUNDAY – PROGRESSION RUN 40MIN:

  • 10 min easy warm up brisk walk
  • 20 min jog at conversational pace, Increase pace slightly for last 10 minutes
  • Finish with yoga stretches (10 min)

MONDAY – AEROBIC SWIM 1200:

  • Mixed w/u 200m
  • 18 x 50m (25build/25 cruise)
  • c/d 100m mixed

TUESDAY – FARTLEK RUN 40 MIN:

  • 10 min easy warm up easy jog
  • 10 min jog at conversational pace
  • 10 minute as 30 sec fast, 90 second easy
  • 10 minutes conversational pace
  • Finish with yoga stretches (10 min)

WEDNESDAY – RECOVERY DAY

THURSDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

Conditioning – 15 Min bike as:

  • 5 min moderate pace
  • 5 x 10 sec sprint/50 sec easy
  • 5 min easy to cool down

FRIDAY – TEMPO SWIM 1100:

  • W/U 200 mixed

FRIDAY – MAIN SET:

  • 7 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

SATURDAY – LSD BIKE 90 MIN:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 60 min easy with increased breathing & a 30 second sprint every 8 minutes

SUNDAY – 5K TIME TRIAL RUN:

  • Either enter a 5k race or conduct a time trial
  • Warm Up
  • 5 min easy jog
  • 5 min build pace
  • 10 x 5 sec stride outs with 20 seconds easy between each

SUNDAY – RACE/TT:

  • Build from start aiming for strong finish in best time possible
  • Record average pace
  • C/D 10 min easy jog + Stretching

MONDAY – AEROBIC SWIM 1400:

  • Mixed w/u 200m
  • 20 x 50m (25build/25 cruise)
  • c/d 200m mixed

TUESDAY – RECOVERY DAY

WEDNESDAY – TEMPO SWIM 1200:

  • W/U 200 mixed

WEDNESDAY – MAIN SET:

  • 6 X 100 build to moderate pace 20 sec rest in between
  • 2 X 100M:20 SEC RI
  • C/D 200 mixed

THURSDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

Conditioning – 15 Min bike as:

  • 5 min moderate pace
  • 5 x 10 sec sprint/50 sec easy
  • 5 min easy to cool down

FRIDAY – AET RUN 40 MIN:

  • 10 min W/U easy jog
  • 20 min jog at conversational pace
  • Finish with yoga stretches (10 min)

SATURDAY – RECOVERY DAY

SUNDAY – LSD BIKE 1.5 HR:

  • Steady pace bike spin
  • 30 min easy with light breathing
  • 60 min easy with increased breathing

MONDAY – SPRINT SWIM 1200:

  • Mixed stroke w/u 300m
  • 8 x 50m as 25 build/25 cruise

MONDAY – MAIN SET:

  • 6 X 50m as 25 sprint/25 cruise, start each rep on consistent time
  • C/D: 200 Mixed

TUESDAY – AET RUN 40 MIN:

  • 10 min W/U easy jog
  • 20 min jog at conversational pace
  • Finish with yoga stretches (10 min)

WEDNESDAY – RECOVERY DAY

THURSDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3

  • Kettlebell Deadlift X 6
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3

  • Split Squat X 5/5
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

Conditioning – 15 Min bike as:

  • 5 min moderate pace
  • 5 x 20 sec sprint/40 sec easy
  • 5 min easy to cool down

FRIDAY – TEMPO SWIM 1200:

  • W/U 300 mixed

FRIDAY – MAIN SET:

  • 4 X 100 build to moderate pace 20 sec rest in between
  • 2 X 100m:20 SEC RI
  • C/D 200 mixed

SATURDAY – VO2 BIKE 2HR:

  • Steady pace bike spin
  • 15 min easy with light breathing
  • 15 min conversational pace with 5 x 15 sec fast cadence
  • 60 min conversational pace with 2 x 10 min blocks as 20 sec hard/40 sec easy
  • Take 10 min easy between blocks
  • 15 min easy to finish

SUNDAY – PACE RUN 50 MIN:

  • 10 min W/U easy jog
  • 30 mins as 4 min conversational pace/1 min average pace from 5k time trial
  • Finish with yoga stretches (10 min)

MONDAY – SPRINT SWIM 1300:

  • Mixed stroke w/u 300m
  • 8 x 50m as 25 build/25 cruise

MONDAY – MAIN SET:

  • 8 X 50m as 25 sprint/25 cruise, start each rep on consistent time
  • C/D: 200 Mixed

TUESDAY – RECOVERY DAY

WEDNESDAY – AET RUN 40 MIN WITH STRIDES:

  • 10 min warm up easy jog
  • 25 min jog at conversational pace
  • 5 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

THURSDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

Conditioning – 15 Min bike as:

  • 5 min moderate pace
  • 5 x 20 sec sprint/40 sec easy
  • 5 min easy to cool down

FRIDAY – AEROBIC SWIM 1500:

  • Mixed w/u 300m
  • 20 x 50m (25build/25 cruise)
  • c/d 200m mixed

SATURDAY – LSD BIKE 2HR:

  • Steady pace bike spin
  • 30 min easy with light breathing, 60 min easy with increased breathing & a 20 second sprint every 8 minutes
  • 30 min easy to finish

SUNDAY – PACE RUN 50 MIN:

  • 10 min W/U easy jog
  • 30 mins as 3 min 30 sec conversational pace/1 min 30 sec average pace from 5k time trial
  • Finish with yoga stretches (10 min)

MONDAY – SPRINT SWIM 1300:

  • Mixed stroke w/u 300m
  • 8 x 50m as 25 build/25 cruise

MONDAY – MAIN SET:

  • 8 X 50m as 25 sprint/25 cruise, start each rep on consistent time
  • C/D: 200 Mixed

TUESDAY – RECOVERY DAY

WEDNESDAY – FARTLEK RUN 40 MIN:

  • 10 min easy warm up easy jog
  • 10 min jog at conversational pace
  • 10 minute as 30 sec fast, 90 second easy
  • 10 minutes conversational pace
  • Finish with yoga stretches (10 min)

THURSDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reverse Lunge X 10

C2 X 3

  • Kettlebell Deadlift X 6
  • Band Punch X 10
  • Single Leg Bridge X 10

C3 X 3

  • Split Squat X 5/5
  • Side Plank X 10 Sec
  • Cable/Band Chop X 10

Conditioning – 15 Min bike as:

  • 5 min moderate pace
  • 5 x 20 sec sprint/40 sec easy
  • 5 min easy to cool down

FRIDAY – TEMPO SWIM 1300:

  • W/U 300 mixed

FRIDAY – MAIN SET:

  • 8 X 100 build to moderate pace 20 sec rest in between
  • C/D 200 mixed

SATURDAY – VO2 BIKE 2HR:

  • Steady pace bike spin
  • 15 min easy with light breathing
  • 15 min conversational pace with 5 x 15 sec fast cadence
  • 90 min conversational pace with 3 x 10 min blocks as 20 sec hard/40 sec easy
  • Take 10 min easy between blocks
  • 15 min easy to finish

SUNDAY – PACE RUN 50 MIN:

  • 10 min W/U easy jog
  • 30 mins as 3 min conversational pace/2 min average pace from 5k time trial
  • Finish with yoga stretches (10 min)

MONDAY – SPRINT SWIM 1400:

  • Mixed stroke w/u 300m
  • 10 x 50m as 25 build/25 cruise

MONDAY – MAIN SET:

  • 8 X 50m as 25 sprint/25 cruise, start each rep on consistent time
  • C/D: 200 Mixed

TUESDAY – AET RUN 40 MIN WITH STRIDES:

  • 10 min warm up easy jog
  • 25 min jog at conversational pace
  • 5 x 60m strides with walkback recovery
  • Finish with yoga stretches (10 min)

WEDNESDAY – GYM SESSION:

C1 X 3 Sets

  • MB Chop X 10
  • MB Squat X 10
  • MB Reaching Lunge X 10

C2 X 3

  • Goblet Squat X 10
  • DB Row X 10/10
  • Push Up Touch X 8

C3 X 3

  • 1 Leg Deadlift X 6/6
  • Lat Pulldown X 10
  • Superman Core X 10 sec

Conditioning – 15 Min bike as:

  • 5 min moderate pace
  • 5 x 10 sec sprint/50 sec easy
  • 5 min easy to cool down

THURSDAY – RECOVERY DAY

FRIDAY – AEROBIC SWIM 1000:

  • Mixed w/u 200m
  • 12 x 50m (25build/25 cruise)
  • c/d 200m mixed

SATURDAY – RACE DAY:

  • Swim: Stay Calm starting off, It can be scary entering the water with hundreds of arms & legs thrashing around you. Swim at a comfortable pace throughout.
  • Bike: First 10 mins allow your heart rate and legs to settle. After that go at a hard, but maintainable pace and aim for a strong finish
  • Run: Again, Start at a comfortable pace and build your speed until last 2-3km, from here push on.
  • Don’t forget to enjoy your first race!

SUNDAY – RECOVERY DAY

What will you need for the swim?
What will you need for the bike?
What will you need for the run?
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