Swim 400m
Bike 20km
Run 5km

Training must be specific to these disciplines and distances for successful completion. Thus training must incorporate all of these disciplines on a weekly basis.

Training Specifics
Transitions
Stretching and Weight Training
List of Stretches
Training details and explanation

Transitions:

It is essential to train the transitions, as it is quite a unique feeling to get out of the water and go straight onto a bike and likewise for the bike to run transition. The muscles require adaptation time and it is important that 1 session a week includes some form of transition training. On the day it is very important to have all appropriate gear ready at each transition. Take it steady and do not rush as the transition is a great opportunity to recover some energy for the next phase. The time requirement should be in the region of 4-5 minutes for the swim to bike transition and 3-4 minutes for the bike to run transition.

Stretching and weight training:

Research would suggest that weight training for triathlon acts more as a synergistic aid rather than a specific performance enhancing activity, thus it should feature as part of a circuit in the training cycle. Stretching should feature at the end of each session to keep the muscles supple and the joints mobile.

List of stretches:
Hamstrings
Hip rotators
Adductors
Back and shoulders
Hip flexors
Quads
Achilles and calves

Training details and explanations:

Heart rate:

With the use of a heart rate monitor it is possible to continually measure heart rate and gain important bio feedback. The calculation for maximum HR is 220-age. Calculate 60-75% of maximum. HR should be maintained within this bracket during training.

Effort level:

Effort level can be monitored without a HR monitor using something called the Borg scale. This is essentially a self perceived effort rating on a scale of 1-10, 1 being very easy and 10 being very hard. During training perceived effort levels should be between 6 and 8.
Minimal training requirements: A popular question is ‘what is the minimal I have to do to complete a triathlon?’ to which there is no easy answer. The following plan provides an outline of how a novice athlete can train and complete a triathlon comfortably. If 50% of the plan is completed, then it will be a struggle, but a finish is likely.

Triathlon 4 week Training Program

(You can start this program now and repeat after 4 weeks)

Day                           Swim            Bike            Run               Gym
Monday                                          30mins      30mins
Tuesday                                         60mins                             30mins
Wednesday                                   30mins
Thursday                30mins                                                     30mins
Friday                                             30mins      30mins (Back to back)
Saturday                                                            45mins          30mins
Sunday                                                               20mins
Monday                   Day off
Tuesday                  20mins       30mins
Wednesday                                                                                30mins
Thursday                                       30mins     30mins
Friday                                             8miles       2miles
Saturday                  60mins                           30mins
Sunday                                                                                        45mins
Monday                   Day off
Tuesday                  2x 400m TT                  30mins Time Trial
Wednesday                                    30mins B4×5mins (Back to back)
Thursday                 30mins       30mins
Friday                                             8miles       2miles
Saturday                                        60mins      30mins
Sunday                    45mins
Monday                   Day off
Tuesday                 45mins                              30mins
Wednesday                                                                             45mins
Thursday                                                             30mins      30mins
Friday                                           45mins                              30mins
Saturday                 60mins       30mins
Sunday                                                                  30mins
Monday                   Day off
Tuesday                  30mins
Wednesday            30mins
Thursday                                                              20mins
Friday                      Day off
Race Day!