How to train for a sprint Triathlon Part 2: Week 7 -15 (cycling)
If you have been following the plan on how to train for a sprint Triathlon you will now have completed the first 6 weeks and wondering what comes next.
By now you will have built up some base fitness and now is the time to move into the build period, this is where we build on our base fitness and start to introduce some speed work and some Tempo efforts into your cycling.
You will still need to try and cycle 3 times a week but now your rides should include at least one long one that is at least 60-75 minutes long; this ride can still be social and at a slower pace and is still probably best done at the weekend when you may have more time.
Your 2nd ride should now be 45 minutes long and should start to include some interval efforts. You will need to find a ride where you won't have to stop a lot, such as a bike path or a road without many traffic lights; the ride should be a relatively flat one. Your ride may look something like this:
10-15 mins warm up
1 min @ your fastest pace
Repeat until you have done 10 of each
5 mins @ a steady pace
10 mins cool down
Every two weeks try and increase your effort to 1min30 and then 2 mins with the same recovery increased as well.
Your 3rd ride should include a tempo effort; this is not race pace but a good steady effort sustained over a period of time, so your ride will look something like this:
10-15 mins warm up
15 mins @ tempo effort
10-15 mins cool down
Every 2 weeks try and increase the tempo effort by 5 mins so in 6 weeks you will be cycling for 30 mins at a good tempo pace.
Now is also a good time to try a brick session once a week. What is a brick session? This is when you will run straight after a ride - it's called a brick session because your legs feel like bricks and can be all wobbly, it is good to practice this so your legs get used to using different muscles straight off the bike, at this stage your run doesn't have to be far, a run around the block for example, slowly increasing the distance over the coming weeks up to about 2 miles a few weeks before the race.
Please look back at week 15 when we will look at the Final step of the training plan.