Overview - 10-Week Transition Program

I have written this program to enable athletes from all backgrounds to make a transition from their chosen base sport across to the rigours of an ironman specific program. I have designed this 10-week transition program to help athletes adapt their base level of fitness in their sport across to all three legs of a triathlon, preparing them to start an Ironman-specific training program. The program includes structured training for swimming, cycling, and running, along with strength training, active recovery, and rest days. It is divided into three macro cycles, each consisting of two build weeks followed by one reduced adaptation week, culminating in a final test week.

Overview - Structure and Function:

1. Macro Cycles:

Build Phase (Weeks 1-2, 4-5, 7-8): These weeks focus on gradually increasing the intensity and duration of workouts to build endurance and strength.

Adaptation Phase (Weeks 3, 6, 9): These weeks reduce the training load to allow the body to recover and adapt to the increased demands from the build phases.

Test Week (Week 10): This week includes specific tests to benchmark progress in swimming, cycling, running, and strength training.

2. Training Components:

Swimming: The program starts with shorter continuous swims and gradually increases the distance to 1500m. This helps improve endurance and technique.

Cycling: Focuses on improving Functional Threshold Power (FTP) with structured intervals at FTP and steady-state rides to build cycling strength and endurance.

Running: Based on heart rate training, with runs performed at a heart rate of 180bpm minus the athlete’s age. This promotes efficient aerobic conditioning.

Strength Training: Three days a week of gym work, targeting full-body, core, upper body, and lower body strength. This supports overall athletic performance and injury prevention.

Active Recovery: Includes walking and stretching sessions to promote recovery and flexibility.

Rest Days: One rest day per week to allow for complete recovery.

3. Testing Protocol:

Swimming: 1500m time trial to assess endurance and pacing.
Cycling: FTP test (20-minute max effort) to measure cycling power and endurance.
Running: 5km and 10km time trials to evaluate running speed and endurance.
Strength Testing: 1RM (one-repetition maximum) tests for major lifts to gauge strength improvements.

This program is designed to progressively build fitness while allowing for adequate recovery and adaptation. By the end of the 10 weeks, athletes should have a solid foundation in all three triathlon disciplines and be ready to start an Ironman-specific training program.