These are the suggestions of Rick Kiddle for beginner Triathlon training.
Training plan:
Use a Heart Rate Monitor in order to check your pulse, in these three areas: 1. easy 2. constant 3. Difficult.
Block 1: 1 to 3 weeks
-Calculate how many minutes you can train every day.
-Divide the time into 3 sessions of swimming, 2 or 3 sessions bike and 2 or 3 running (7 to 9 sessions per week).
Block 1 focuses on consistent movements and enjoyment.
Perform an 'easy' session and two 'constants' sessions, in all three disciplines.
Block 2: 4 to 6 weeks
- increased by 10% the minutes of training per day.
-Divide the time into 3 sessions of swimming, 3 cycling and 3 running (9 sessions per week).
Block 2 is focused in the technique, consistency and resistance.
Perform an 'easy' session and two 'constants' sessions in all three disciplines.
Block 3: 7-9 weeks
- Increased by 10% the minutes of training per day.
Divide the time into 3 sessions of swimming, 3 cycling and 3 running (9 sessions per week).
Block 3 focuses on technique, consistency, endurance too.
Perform an 'easy' session, a 'constant' session and 'difficult' session in all three disciplines.
Easy = breathe through the nose and exhales, or RPE of 4-5 on the Borg scale.
Constant = breathe in through the nose and out the mouth, or RPE of 5-6 on the Borg scale.
Difficult = breathe in and out with the mouth, you can speak a little but not hold a conversation, or RPE of 6-8 on the Borg scale.
*Note: RPE = rating of perceived exertion scale of 1 to 10 (1 = sleeping 10 = as hard as you can!). HRM = heart rate monitor.