⭕PLANILHA TREINO TRIATHLON INICIANTE | TRIATHLON SPRINT 8 SEMANAS #IRONMAN

Summary

This video provides a comprehensive eight-week sprint triathlon training plan designed for beginners. It covers the basics of swimming, cycling, and running, along with explanations of training zones, perceived exertion levels, and the importance of consistency. The plan starts with foundational exercises and gradually increases intensity, with tips on scheduling training, incorporating rest, and ensuring a proper warm-up. The presenter emphasizes the need for health checks, adequate recovery, and the benefits of morning workouts. It concludes with motivating advice, reminding viewers that success comes through persistence and discipline.

Takeaways

• 😀 Training for a Sprint Triathlon requires consistency and building discipline over time.
• 😀 Make sure you're in good health and capable of swimming 100 meters, cycling for 20 minutes, and running for 7 minutes before starting a triathlon training plan.
• 😀 Use perceived exertion zones (RPE) to guide your training intensity, with Zone 1 being very easy and Zone 5 being maximum effort.
• 😀 It is crucial to maintain medical supervision when engaging in intense exercise, especially for those with families or other commitments.
• 😀 The best time to train for consistency is in the morning to avoid conflicts with work or family obligations later in the day.
• 😀 Rest is just as important as training. Take two days off per week (Monday and Friday) to allow your body to recover.
• 😀 In the first few weeks, the focus is on building a consistent training routine with manageable efforts across swimming, biking, and running.
• 😀 Gradually increase the intensity and duration of your training sessions, like moving from Zone 1 to Zone 2 for biking or swimming.
• 😀 Week 8 is focused on preparing for race day by reducing intensity and making sure your body is ready to perform at its best.
• 😀 For race day, aim to complete the full triathlon distance (750m swim, 20km bike, 5km run) and embrace the experience with a relaxed mindset for better performance.
• 😀 Always remember that the only way to fail is to quit. Persistence and dedication lead to success in triathlon training and races.

Q & A

What is the main goal of this training plan?

The main goal is to help athletes prepare for their first Sprint triathlon, focusing on consistency and gradual improvement over eight weeks.

What are the prerequisites before starting this plan?

Before starting, you should be in good health and able to swim 100 meters, cycle for 20 minutes, and run for 7 minutes without stopping.

How is the training intensity measured in this plan?

Training intensity is measured using a scale called 'Rate of Perceived Exertion' (RPE), with zones ranging from 1 to 5, where zone 1 is very light and zone 5 is maximum effort.

Why is it recommended to train in the morning?

Training in the morning is suggested because it helps build discipline and ensures consistency, as you avoid potential work or family conflicts later in the day.

What should you do if you’re unable to complete the recommended exercises?

If you cannot complete the exercises, focus on improving your fitness to reach the ability to swim 100 meters, cycle 20 minutes, and run 7 minutes continuously before starting the plan.

How important is rest in this training plan?

Rest is crucial in the training plan. There are designated rest days (Monday and Friday) to ensure recovery and prevent overtraining.

What is the recommended cadence for cycling in this plan?

The recommended cadence for cycling is between 80-90 revolutions per minute (RPM), which is considered a comfortable, easy pace.

What does a 'quick transition' mean in this context?

A 'quick transition' refers to moving swiftly from one activity to another, such as from cycling to running, with a time goal of under 3 minutes.

What role does nutrition play in this plan?

The script briefly mentions 'nutrition,' with a humorous reference to a character named Fernando. However, the focus is primarily on training, and a well-balanced diet is implied to support performance.

How do the training sessions progress over the eight weeks?

The training sessions start with basic consistency-building exercises in the first weeks, and gradually increase in intensity and duration. Each week includes swimming, cycling, and running exercises tailored to develop endurance and stamina.