Beginner Training Program
I originally wrote this - a beginner's triathlon program - for my sister. She had recently taken up running (within the last 6 months anyway) and was looking to start adding in some other workouts into her fitness routine. Incidentally, she lives in Calgary, AB, which sees its fair share of winter temperatures, so this fact influenced how much of the program is designed to be completed indoors.
The fact that you can complete this program predominantly at your local recreation centre makes it relatively affordable too. I must warn you, triathlon is not a cheap sport. Because of the three disciplines, you have three sports to fund: swimming, cycling and running. By starting out with this program, you can cut your initial expenses down fairly well. I will outline the basic requirements in the next sections.
You can do as much or as little of this program as you wish. You may choose to use it for swimming, cycling or running training independently, or any combination of these disciplines. I do ask one thing though: that if you decide to use this program, that you give it your commitment to stick with it for at least one month: four weeks. If you are unaccustomed to exercise, this may be a difficult four weeks for you. If you are on this site though because of personal experience with illness, I will say this: being sick was a lot harder than anything you will do in this program. You are getting or have gotten through being ill; you will definitely get through this program if you make a commitment to do so. I guarantee that you will feel better about yourself if you do. And because you are not paying for this, I'll even back it up with a no-money back guarantee.
This program is not just about physical exercise. It is also about personal transformation. Participating in triathlon will change your life. I really encourage you to give it a try, and within this program, give all the different workout disciplines a try. You can use these workouts to prepare for a local race - a great motivating goal - but you don't have to race at the end if you don't want to.
Let's discuss the personal transformation aspects of triathlon a bit more. Triathlon takes a fair amount of time, especially if you are not currently exercising regularly. This isn't because you will suddenly be in the gym 15 hours a week. It is because you are probably busy in your life already and now I'm asking you to find more time to train. I have a plan for this that I will reveal to you shortly.
If you have ever worked in a professional setting, you will perhaps be familiar with the term "Best Practices". Or even some corporate tendencies to use terms like " Mission " "Vision" and "Values". Corporations employ best practices - learning from leaders in their fields, and implementing key strategies - because it makes good sense, economically and otherwise. Businesses and organizations use mission, vision and values to define themselves, to clarify outcomes and to guide their conduct and activities. So what has this got to do with triathlon training? Well, nothing; and everything. If you start on this journey, you will quickly find it is a path to both a sport and to a way of living well.
One of the primary reasons I participate in triathlon is because of the lifestyle, and the changes in the way I see myself as a result. I used to be really disorganized. I used to be tired all of the time. I used to eat junk food a lot. I used to watch too much television. And I used to be overweight. I also used to feel that my body wasn't good enough because it is marred with scars and my ostomy. I changed all those habits and thoughts when I got into triathlon, and it was easy because I was far too busy having fun with people who were doing the same things as me. I don't miss those things at all, because I didn't have to give up on any of them entirely: except the feeling that my body isn't good enough - that has long gone the way of the dodo.
Ok, let's get back to putting our corporate hat on for a moment or two. During the first week of this program, you will be busy doing some prep work: visiting the doctor, finding a recreation center, buying gear etc. You will also be busy setting some goals and writing them down. Please don't skip this step. Writing things down is a really good way to integrate focus into what you are attempting to do, or what you have accomplished. Writing goals is also part of our prep work: you need to define your mission. You may find that it is difficult to stay focused at times during your training; having a mission to refer back to enables quick refocusing.
Another aspect to goal setting that I pull from the corporate world is contracting. I have found the best way to contract is to make your journey public. If you don't want to do this, you can simply find someone to contract with - a friend, family member or co-worker - but this may not be simple. However, making your training public is simple; you can simply blog it on blogspot or any other internet blogging site. Why do I suggest this? Well, first off, chances are no one will read your blog but you, and potentially the people you send to your site. But, you will know its there and that will keep you motivated to follow through with your fitness goals. It also gives you a chance to go back and see your progress from where you are today to the uber fit you of tomorrow.
So our key points so far: first, triathlon training will change your life for the better; second, approach training like a corporation approaches its business to be successful; and third, contract with yourself by telling everyone in the world what you are doing.
The links to the sections below contain a weekly outline of the workouts and tasks you will complete in this program. The program lasts 10 weeks. I may choose to build upon this program in the future; but at this stage I believe that a ten-week commitment on your part is ample time to create new, positive habits in your lifestyle that will last forever. Every week will include one day off at minimum, and each day's objectives will include estimated times so that you may plan accordingly.
Remember: you are about to make a huge leap forward in your life, about the way you feel about yourself, and about the way other people see you. Give it your best. You can contact me anytime for questions.
Week 2 |
Week 3 |
Week 4 |
Week 5 |
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Week 6 |
Week 7 |
Week 8 |
Week 9 |
Week 10 |