12-Week Program Template for Triathlon

Use in FirstRep document

Training Schedule

A well-structured training schedule is vital for balancing swimming, cycling, and running.

# Weekly Training Volume *

Enter total weekly hours

vv Discipline Focus *

v Brick Workout Days *

Brick Workout Programming

Brick workouts help transition between disciplines and build endurance.

# Bike Duration *

Enter bike duration in minutes

# Run Duration *

Enter run duration in minutes

1-10 Intensity Level *

Rate your intensity

Nutrition Planning

Nutrition is key for recovery and performance during training.

# Daily Caloric Intake *

Enter daily calories

... Hydration Strategy *

Describe your hydration plan

Aa Pre-Race Meal *

Enter your pre-race meal

Race Day Transitions

Efficient transitions can save valuable time during your race.

... Transition Setup Checklist *

List items for transition setup

D Transition Practice Schedule *

Select date for transition practice

Burnout Prevention

Preventing burnout is crucial for maintaining long-term training consistency.

# Rest Days Planned *

Enter number of rest days per week

... Mental Health Check *

Describe your mental health strategy

Goal Setting

Setting realistic goals can keep you motivated and focused.

Aa Primary Race Goal *

Enter your primary race goal

... Secondary Goals

List any secondary goals

Why Use This Template

Structured Approach

Helps in managing training load and optimizing performance.

Customizable

Tailor the program to fit your personal goals and schedule.

How to Use

Fill out the training schedule to set your weekly goals.

Implement brick workouts to enhance your transition skills.

Customization Tips

Adjust training volume based on race distance.
Incorporate strength training sessions.
Use specific nutrition strategies for long workouts.
Customize brick workouts based on personal experience.
Plan recovery activities post-race.

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Frequently Asked Questions

How can I avoid burnout during training?

Incorporate rest days and listen to your body to prevent overtraining.

What should I eat before a race?

Focus on a carbohydrate-rich meal a few hours before the race.