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Here are your Free Triathlon Training ProgramsHaven't got a plan where and how to start? Then the following PDF - file "Free Triathlon Training Programs" is just for you. The training programs were designed by a former top triathlon trainer of the German federal league and they are especially designed for triathletes who are starting out. They give you an almost unfair advantage over your competitors even if they were doing triathlon for a long time now. And best of all - they are free. The following plans were designed with the idea of an athlete in mind who is starting out from zero and wants to finish a sprint triathlon at the end of a 16 weeks training program in a respectable amount of time. They require fairly little effort on your part compared to similar triathlon training plans and yet you will be able to enjoy your first competition like no one else who is starting out without this little PDF - file. The original plan was taken from 'Kuno Hottenrott - Ausdauertrainer Triathlon'. Trust me, when it comes to triathlon training and especially triathlon training programs he is the guy whom you want to ask for. Kuno Hottenrott trained house numbers like Thomas Hellriegel, winner of the IRONMAN Triathlon Hawaii World Championship 1997, Lothar Leder, the first one who finished an Ironman Triathlon race in less than 8 hours, Stephan Vuckovic, second at the world first Olympic Triathlon race in Sydney in 2000, Norman Stadler, winner of the IRONMAN Triathlon Hawaii World Championship in 2004 and 2006 and many more. I translated the plan for you into English and created this triathlon training programs PDF - file out of it. I also added some remarks just to make the plan better comprehensible for you as it is originally part of a complete triathlon training system that Hottenrott developed. So here you can download the structure of a 16 week triathlon training plan.
With an investment of only about 4-6 hours per week you can not only become very fit and healthy but also get the required basic endurance for any kind of race you may want to attend. And it gives you an excellent starting point in case you want to reach for higher goals than a sprint triathlon. Within the first two weeks 'Free Triathlon Training Programs' shows you how to get used to regular endurance training. By switching between different types of activities, we call it cross training, you avoid symptoms of overstraining your body. It is usually better to 'get out' more often during a week for shorter training sessions than less often for longer workouts. Frequent training stimuli are forcing your body to adapt faster to a higher performance level and it also makes it easier to do so, because you are forming a habit. Through the combination of several legs, a so called 'brick workout' you can practice the typical requirements of a triathlon. On some days we do not only transition once but several times back and forth between cycling, running and swimming. After getting accustomed to the water and determining your current swimming performance (400 meter swimming test) we have some emphasis on swimming during the weeks 3 and 4 as well as 7 and 8. It is provided that you already know how to do the crawl and solely want to improve your execution and endurance. Between those swimming weeks we put some accents on running. In week 5 you determine your current running performance with a HFmax test. The 'Free Triathlon Training Programs' PDF - file walks you briefly through the process of how to do it. Weeks 9 to 12 are focusing on cycling training. You reach nearly 10 hours of training duration and it is critical that you don't cut them if possible. During those long cycling workouts on the weekends you effectively train your lipometabolism. That means you will be able to make far better use out of your body fat resources at higher paces and preserve the glycogen sugar in your muscles. In the last 4 weeks of 'Free Triathlon Training Programs' we suggest that you work on all parts of your performance in equal shares to form your triathlon specific performance. You will be surprised how easy it will be for you to complete your first sprint triathlon race with these 'Free Triathlon Training Programs'. Last I would like to introduce you to an absolute phenomenal resource that I stumbled on. TriDevelopment.info: Resources and Articles for Triathletes and Coaches. Kristines & Kris website has an abundance of great information, resources and useful checklists on triathlon training in PDF - format waiting for you to download. You can easily spend hours there just with reading and researching highly interesting and relevant information about triathlon. Enjoy! Return from Free Triathlon Training Programs to Triathlon Training
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