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Beginner/Intermediate Triathlon Training Plan

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Beginner/Intermediate Triathlon Training Plan

Beginner/intermediate Triathlon training plan

By Antoine Scortatore , triathlete.

3 weeks of development:

Week 1

Monday

Race: easy 45' jog (70% VMA)

Tuesday

Swimming: 1,000 m continuously at easy speed (70% VMA)

THURSDAY

Bike: 45' at easy speed (70% VMA)

Friday

Race: easy 30' jog (70% VMA)

Sunday

Bike: 45' at easy speed (70% VMA)

The products we recommend to improve your performance during each outing:

30 min before each session, take Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water). It will help you improve your muscle work and resistance to exercise capabilities. (You should see the effects in week 3).

In order to consolidate or develop your muscle mass, we recommend Stimium® BCAA Instant , (1 spoonful diluted in a shaker or a large glass of water) 30 minutes before and immediately after each session.

In 1 hour 30 minutes following each session, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water) , to replenish your glycogen, vitamin and mineral reserves.

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 2

Monday

Race: 45' jogging ( 70% VMA ) + 1 series of 10 times 30"-30" at 100-105% VMA Recovery: 3' between each series.

Tuesday

Swimming: 1,500 m continuously at easy speed (70% VMA)

THURSDAY

Muscle strengthening, 45': (push-ups, core, biceps, triceps, abs, trapezius)

Friday

Race: easy 30' jog (70% VMA)

Sunday

Bike: 1 hour at easy speed (70% VMA)

The products we recommend to improve your performance during each outing:

30 min before each session, take Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water),

In order to consolidate or develop your muscle mass, we recommend Stimium® BCAA Instant , (1 spoonful diluted in a shaker or a large glass of water) 30 minutes before and immediately after each session.

In 1 hour 30 minutes following each session, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water).

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 3

Monday

Race: 1 hour jogging ( 70% VMA ) + 1 series of 5 times 1 min -1 min at 100-105% VMA Recovery: 3' between each series.

Tuesday

Swimming: 1,500 m continuously at easy speed (70% VMA)

Wednesday

Bike: 1 hour at easy speed (70% VMA)

THURSDAY

Muscle strengthening, 45': (push-ups, core, biceps, triceps, abs, trapezius)

Sunday

Bike: 1h30 at easy speed (70% VMA)

And don't forget the products we recommend for your outings:

30 mins before each session, take Stimium® PreWorkOut Max (2 spoons to dilute in a shaker or a large glass of water),

In order to consolidate or develop your muscle mass, we advise you Stimium® BCAA Instant , (1 spoonful to dilute in a shaker or a large glass of water) 30 min before and immediately after each session.

In 1 hour 30 minutes, who follows each session, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water).

During cycling and running outings of 1 hour or more, test the Stimium® Boost gums (1 gum every 30') and alternatively, the Stimium® Boost powder exercise drink (1 pod in the bottle, 1 to 2 sips every 30')

After the long Sunday outing, take Stimium® Iso Carb (3 to 5 tablespoons or 1 to 2 measuring spoons). Product specially designed for muscle recovery and reconstruction and the replenishment of glycogen reserves.

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

4 weeks Triathlon pace work:

Week 4

Monday

Swimming: 1,000 m swim ( 70% VMA ) + 1 series of 5 times 100 m fast at 100-105% VMA -100 m slow at 70% VMA. Recovery: 3' between each series.

Wednesday

Swimming: 1,500 m continuously at easy speed (70% VMA)

THURSDAY

Muscle strengthening, 45': (push-ups, core, biceps, triceps, abs, trapezius)

Friday

Race: easy 45' jog (70% VMA)

Sunday

Bike: 1 hour at easy speed (70% VMA) + run: 2 km Triathlon pace

And don't forget the products we recommend for your outings:

30 mins before each session, take Stimium® PreWorkOut Max (2 spoons to dilute in a shaker or a large glass of water),

In order to consolidate or develop your muscle mass, we advise you Stimium® BCAA Instant , (1 spoonful to dilute in a shaker or a large glass of water) 30 min before and immediately after each session.

In 1 hour 30 minutes, who follows each session, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water).

During bike rides and runs of 1 hour or more, test the Stimium® Pro-Nrj rubbers (1 rubber every 30').

After the long Sunday outing, take Stimium® Iso Carb (3 to 5 tablespoons or 1 to 2 measuring spoons).

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 5

Tuesday

Bike: 1 hour at easy speed (70% VMA)

Wednesday

Race: easy 45' jog (70% VMA)

THURSDAY

Swimming: 2,000 m continuously at easy speed (70% VMA)

Friday

Bike: 1 hour at easy speed (70% VMA)

Sunday

Bike: 45' at easy speed (70% VMA) + run: 30' easy jogging (70% VMA)

And don't forget the products we recommend for your outings:

30 min before each session, take Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water), except for the Sunday session. Indeed, it is time to test Stimium® Pro-Nrj caps before the triathlon (4 capsules 30 min before the outing). The product will give you a huge boost.

In order to consolidate or develop your muscle mass, we advise you Stimium® BCAA Instant , (1 spoonful to dilute in a shaker or a large glass of water) 30 min before and immediately after each session.

In 1 hour 30 minutes, who follows each session, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water).

During bike rides and runs 1 hour and more test the erasers Stimium® Pro-Nrj (1 eraser every 30').

After the long Sunday outing, take  Stimium® Iso Carb (3 to 5 tablespoons or 1 to 2 measuring spoons).

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 6

Monday

Race: 1h15' jogging at triathlon speed

Tuesday

Bike: 1 hour easy (70% VMA)

THURSDAY

Swimming: 1,000 m continuously at easy speed (70% VMA) + 500 m at triathlon speed

Friday

Race: 45' jogging at easy speed (70% VMA)

Sunday

Bike: 1 hour at easy speed (70% VMA) + run: easy 25' jogging (70% VMA)

And for a more effective workout, the products we recommend for your outings:

30 mins before each session, take Stimium® PreWorkOut Max (2 spoons to dilute in a shaker or a large glass of water).

In order to consolidate or develop your muscle mass, we advise you Stimium® BCAA Instant , (1 spoonful to dilute in a shaker or a large glass of water) 30 min before and immediately after each session.

In 1 hour 30 minutes, who follows each session, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water).

During bike rides and runs 1 hour and more test the erasers Stimium® Pro-Nrj (1 eraser every 30').

After the long Sunday outing, take  Stimium® Iso Carb (3 to 5 tablespoons or 1 to 2 measuring spoons).

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 7

Monday

Race: 25' jogging at easy speed ( 70% VMA ) + 1 series of 5 x 1 km at triathlon pace. Recovery 1 min between each.

Wednesday

Bike: 1 hour easy (70% VMA)

THURSDAY

Race: 1 hour jogging at triathlon pace

Friday

Swimming: 1,500 m continuously at easy speed (70% VMA)

Sunday

Bike: 1 hour at easy speed (70% VMA) + run: 15' easy jog (70% VMA)

And our product advice:

0 mins ago each session, take Stimium® PreWorkOut Max (2 spoons to dilute in a shaker or a large glass of water).

In order to consolidate or develop your muscle mass, we advise you Stimium® BCAA Instant , (1 spoonful to dilute in a shaker or a large glass of water) 30 min before and immediately after each session.

In 1 hour 30 minutes, who follows each session, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water).

During bike rides and runs 1 hour and more test the erasers Stimium® Pro-Nrj (1 eraser every 30').

After the long Sunday outing, take  Stimium® Iso Carb (3 to 5 tablespoons or 1 to 2 measuring spoons).

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Competition week:

Week 8

Monday

Race: 1 hour jogging ( 70% VMA ) + 1 series of 5 times 1 min -1 min at 100-105% VMA Recovery: 3' between each series.

Tuesday

Swimming: 1,500 m easy (70% VMA)

THURSDAY

Race: 30' jogging at easy pace (70% VMA)

Friday

Bike: 30' at easy pace (70% VMA)

Sunday

Triathlon

And our product advice:

Before each session, Stimium® PreWorkOut Max , except on the day of the marathon, 30 min before the start, 4 capsules of Stimium® Pro-Nrj caps and 1 sticks of Stimium® Mc3 .

Every morning and every evening of the week before the triathlon Stimium® Mc3 Powder (2 spoons before and in the evening). We build up glycogen reserves and improve blood system muscle exchange, so our muscles are at peak capacity.

During the Triathlon, Stimium® Pro-Nrj , Boost and Boost Powder ( 1 to 2 gummies every 30', 1 to 2 sips every 30') and Mc3 (2 sticks before) .

Immediately after , Stimium® Iso Carb (2 pods in a large glass of water) and Mc3 (2 sticks after) . In 1 hour 30 minutes, which follows the marathon, Stimium® Rgn3 Clean-Up .

In case of cramps or muscle pain Stimium® Mc3 after and as a treatment for 8 days (2 sticks in the morning, 2 sticks in the evening) .

Advice on the plan

It is important to know your running pace in order to work on the right tempos during the sessions. For a first triathlon, your VMA must be around 11 km/h, pace of 6'02/km, speed of 9.93 km/h . It is important to take a test to determine your exact VMA.

Having other types of races under your belt is important (half marathon, marathon, cyclo, open water swimming, etc.).

The experience acquired in these races will be very useful in the management of long-term efforts and in particular in working on water or carbohydrate supplies during the race. Why not take the opportunity to test your gum and other energy drinks.

In addition, it is important to get used to long outings of 1h30 .

Outfit Tips

On the big day, you must be well equipped, that is to say, have clothing adapted to the effort of the triathlon and the weather conditions.

We recommend :

- a tri-suit outfit that we try on before to avoid ending up with irritation on the big day

Your clothing should promote ventilation and breathability. Test all your clothing and accessories before the race, to track down the smallest element such as sewing, closure, size, friction, etc.

- Prefer shoes with elastic laces to avoid tying double knots and wasting time and energy!!

- Consider the bib belt, simpler than pins, for the bib. In fact, it is obligatory to have the bib on your back when cycling and in front for the race. With a Stimium bib holder, in 1 click and go and play!!

- Check the bike carefully before (tires, brakes, etc.)

Practical reminder of the test

A wetsuit is mandatory for water temperatures below 17°C and prohibited above 24°C. When it's your first triathlon, it is useful because it helps with flotation.

Please note, for certain triathlons, drafting (being in a competitor's wheel) is prohibited, in this case the bike must be without an extender...

Your clothing should promote ventilation and breathability. Test all your clothing and accessories before the race, to track down the smallest element such as sewing, closure, size, friction, etc.

Tips on D-Day

On the day of the triathlon, do not go faster than your goal. And this even if the sensations are good. Your only goal is to try to save as much as possible and control your efforts to get to the end.

Nutrition Strategy:

3 fundamentals during preparation:

- Anticipate: Strengthen your healthy lifestyle . This requires a quality diet and a good night's sleep , especially during the last days before the marathon to “recharge the batteries”

Increase glycogen stores before the event.

- Restore : Drink regularly throughout the day to eliminate waste produced by the body. Several days of rest are necessary (3 to 4 weeks). Do alternative soft activities afterwards, cycling, swimming, yoga . You will be able to relax without completely neglecting your aching lower limbs.

- Leave: Balanced meals : whole grain products, pulses, starchy vegetables, fruits and vegetables, and good quality proteins (white meats, fish, eggs, etc.).

And of course Stimium products throughout the preparation, and then during recovery.

In preparation, before each outing, Stimium® PreWorkOut Max to improve resistance to exercise.

Stimium® Pro-Nrj caps , 30 min before the start for a big boost throughout the race.

Stimium® Boost Gums, Stimium® Pro-Nrj and Stimium® Boost powder drink for immediate energy and concentration before and during the race.

Stimium® Mc3 or Stimium® Mc3 Powder to reduce the risk of cramps, and as a treatment after the triathlon.

Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to replenish vitamins and minerals after exercise.

Stimium® Iso Carb , after triathlons and long outings to replenish these glycogen and protein sources.

And finally, Stimium® Joint Flex as a treatment to avoid joint problems.

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Beginner/intermediate Triathlon training plan By Antoine Scortatore , triathlete. 3 weeks of development: Week 1 Monday Race: easy 45' jog (70% VMA) Tuesday Swimming: 1,000 m continuously at easy speed (70% VMA) THURSDAY Bike: 45'...

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