Preparing for a sprint triathlon in 9 weeks

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

Today, we are going to vary the strokes by using 1,000 m markers and working on gliding.

In order to do so, each time you push against the wall, make use you glide - gliding is the cornerstone of swimming.
Gliding will help you reduce your number of arm strokes over 25 m, gliding further to swim less.

If you are not really at ease in the water, don't hesitate to have 4 or 5 swimming lessons with a coach to learn the basics and feel more comfortable during the rest of the training.

First session together? Apply yourself and take your time.

Trying to rush when swimming will not help you develop.

Consider taking a water bottle to keep hydrated.

After this first 1,000 m session, you should know where you stand.
Progress is achieved through relaxation and dedication.

One-hour cycling session with a bit more pace to set some benchmarks.

A decent effort with proper recovery will help you to progress.

Ensure you check your bike before setting off and do not forget your water bottle or an isotonic drink.

Ideally, try to choose a circuit outside of town where it will be easier to ride without interruption.

During the sessions, you need to vary your speed: move from an easy rhythm where your breathing is normal to a medium rhythm where you are more out of breath.

After your shower, ensure you top up your energy and do some stretches.

You can also massage yourself using a roller or massage ball.

We are going to alternate learning exercises, ranges, jogging and variations of pace for 35 minutes.

In this session , the ranges will comprise knee raises and kicking your heels up to your buttocks.

You should jog at a gentle rhythm. You should be able to breathe comfortably, i.e. you can speak while running.

Ensure that you have a pair of running shoes you feel comfortable in, as well as suitable clothing for the weather.

Avoid doing a session after a meal (wait for a minimum of 2 hours after a light meal).

Well done! You have just completed the final session of the week, practising the three disciplines.

Take this chance to do a few stretches and take some time to recover properly.
Discover why recovery is important in the tip below!

Take notes of the session and keep them with you at the poolside.

During this session, different aspects of energy will be called upon. Varying pace and strokes.

Time for 1,050 m of fun during this highly varied session.

Follow the instructions and speeds, focus on the correct movements and breathe fully right from the start of the session.

You have finished the second swimming session.

What a great session you have just completed!

We have worked on changes of position, modifications of markers in the space and, of course, variations of rhythm.

Proper recovery from this second session of the week will help you tackle the next week with more benchmarks.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

After the warm-up, you will cover, during the body of the session, a distance of 800 m, stopping as little as possible.

The total distance this session will be 1,100 m.

During the warm down, you will work on the lower body - this is a good way of recovering from a swimming session. You will then vary your strokes to vary the catch used.

Do not set off too quickly. Focus above all on your breathing, easing off and your head-pelvis-feet alignment.

What a great session! Now, you need to recover.

This is also the right time to watch a few swimming videos to focus on crawl for the next few sessions and learn a few tips about sports nutrition.

We are going to vary cadences for 1h15 to enable you to improve your strength and velocity and become more efficient.

Some helpful tips:
- Velocity means that your legs are pedalling as fast as possible.

- Strength means that you are using a low rotation (cadence). Resistance is important here, unlike velocity. You are finding it hard push down on your pedals.

Ideally, in velocity your cadence will be above 100 rotations per minute.
For strength, cadence will be between 50 and 60 rotations per minute.

However, be careful not to 'jump out of the saddle' during velocity or set yourself excessive constraints in strength.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Welcome to your second cycling session. Monitor your paces properly!

Have your leg muscles warmed up? Don't worry - this is normal!
With this type of exercise, we will work on slow and/or fast contractions.
We create constraints so that all the muscles in our bodies can adapt.

Ensure you take the time to recover and do take a break after the session with the massage roller and/or massage ball.

We are going to do a 40-minute session with changes in pace, also known as interval training.

Stick to the different phases of your workout. It is repetition and variation of efforts which will help you progress.

Make sure you do not start or end your efforts too abruptly. Stick to the different phases - it is repetition and variation of efforts which will help you progress.

Make sure you do not start or end your efforts too abruptly.

Take some time after your shower do a few stretches geared towards running and learn about the different means of recovery.

We are going to continue to work on different cadences.

For this second cycling session of the week, lasting 1h10, we will firstly work on strength and then on velocity.

Some helpful tips:
- A gentle rhythm means that you are breathing normally.
- a medium rhythm means you are out of breath.
- when we talk about a free gear ratio, it means you choose the speed you prefer.
- velocity means that your legs are pedalling as fast as possible.
- strength means that you are using a low rotation (cadence) - resistance is important, unlike velocity. You are finding it hard push down on your pedals.

Ideally, in velocity your cadence will be above 100 rotations per minute.
For strength, cadence will be between 50 and 60 rotations per minute.

However, be careful not to 'jump out of the saddle' during velocity or set yourself excessive constraints in strength.

When you press on the pedal, you use power. Your power will be all the greater if you can ensure optimal management of strength and velocity.

If the weather conditions are against you and you have an exercise bike or home-trainer, then feel free to do this session indoors.

After this type of session, you should consider self-massage.

Proper hydration and diet will help you recover from your training session and week quickly.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

Time for a 1,000-metre session with speed work associated with technique.

Do not forget that effort interspersed with rest phases will help you progress.

Focus on intensity, but also on technique.

We are going to discover catch-up stroke, which will help you improve your arm movements and become more efficient.
The swimmer begins with both arms stretched out in front using dolphin kicks, then executes an arm movement on one side, returns the two arms to the front, then an arm movement on the other side, returns the arms to the front and so on, always alternating left and right, with a breath every 3 strokes.

Remember to prepare your equipment before the session. Apply yourself right from the start.

The tricky thing when swimming is to remain supple when bringing your arms back and powerful during the catch.

Take the time to stretch after your shower and follow our tips to ensure you eat properly and keep hydrated while practising sport.

N.B., you are going to do a sequence of cycling and running.

Before starting the session, ensure that you have left your bike in a safe place. You will have 10 minutes between exercises 3 and 5 to do so.
The change will take place after 50 minutes of the session.
Once you have stored your bike, click on the 2 arrows to move to the next exercise.

We are now going to test the cycling - running sequence: 50 minutes of pedalling, then 20 minutes of running. This is a key moment to work on in triathlon since you are switching from a sport where your weight is supported to one where it is not.

Your legs will certainly be a little heavy during your initial strides but don't worry - with a little practice, you won't feel anything!

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Some helpful tips:
- velocity means that your legs are pedalling as fast as possible.
- strength means that you are using a low rotation (cadence) - resistance is important, unlike velocity. You are finding it hard push down on your pedals.

Ideally in velocity, your cadence will be above 100 rotations per minute, while in strength, it will be between 50 and 60 rotations per minute.

Enjoy the session and have fun!

Do not set off too quickly. You need to respect your limits and accept that it will take a little time to adapt to the cycling/running transition.

You have just completed your first training session! Congratulations! This is a great step forward in the endurance sports world.
It is not unusual not to feel great after the cycling session. Don't worry - we have all been there!
It gets easier as you continue with your sessions. Do not hesitate to watch a few specific triathlon transition videos.

You can enjoy a leg massage to help you recover, because your legs will have worked hard during this session.

N.B., you are going to do a sequence of cycling and running. Before starting the session, make use you can leave/recover your bike in a safe place.
You will have 10 minutes between exercises to do this.
Once you have stored/recovered your bike, click on the 2 arrows to move to the next exercise.

Stringing together disciplines is unique to triathlon. In order to be comfortable on the big day, you need to be used to switching from one sport to another and to have practised this.

This is why today's session is based on a multi-sequence of 1h15.

There will be no rest between sets.
You must ensure you can breathe easily during the first set.
For the second set, you can accelerate. i.e.: of the 20 minutes of cycling, include 10 minutes at a medium pace, and of the 10 minutes of running, include 5 minutes at a medium pace.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Remember: don't forget your water bottle to stay hydrated :)

Prepare your equipment before the session. Adapt your clothing to avoid discomfort during this multi-sequence.

If you wish, this is a chance to test the trisuit: the garment you will wear for swimming, cycling and running.

Well done! That was a great session. Good recovery will be needed so you can tackle the next ones.

In this session, we are going to vary the pace, from very fast to slow. Remember to always focus the activity on breathing.

Proper oxygenation is necessary to ensure your effort is sustained; the more intense your effort, the more you must be able to breathe efficiently.

What a great session to finish your third week of training.
Take this opportunity to look after yourself and your muscles with the massage roller, which will be a real ally during your preparation.
You can also start to learn about the nutrition recommended before exertion.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

Time for a 1,000-metre session with speed work associated with technique.

Do not forget that effort interspersed with rest phases will help you progress.

Focus on intensity, but also on technique.

We will continue to practise catch-up stroke, which will help you improve your arm movements and become more efficient.
The swimmer begins with both arms stretched out in front using dolphin kicks, then executes an arm movement on one side, returns the two arms to the front, then an arm movement on the other side, returns the arms to the front and so on, always alternating left and right. We will also integrate work on losing your catch through swimming with fists clenched.

Concentrate on your catch and alignment right from the start of the session.

When we talk about amplitude, we reduce the number of arm strokes during one length as much as possible.

Make sure you stretch your upper body after this session with all the different speeds and strokes.

Become familiar with the different means of recovery after effort, especially stretches.

Today, we are going to concentrate on some cycling lessons to make your more efficient and feel more at ease on the bike.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Stay focused. Mastering the bike also represents a guarantee of safety!

After the session, it would be wise to work on your breathing in order to relax fully and use massage to ease your muscles.

Alternating between hot (relaxation) and cold (circulation) showers will help you recover faster.

Let's implement the cycling - running sequence: 40 minutes of pedalling, then 20 minutes of running - this is a key moment to work on in triathlon since you are switching from a sport where your weight is supported to one where it is not.

Your legs will certainly be a little heavy during your initial strides but don't worry - with a little practice, you won't feel anything!

Some helpful tips:
- a gentle rhythm means that you are breathing normally.
- a medium rhythm means you are out of breath.
- when we talk about a free gear ratio, it means you choose the speed you prefer.
- velocity means that your legs are pedalling as fast as possible.
- strength means that you are using a low rotation (cadence) - resistance is important, unlike velocity. You are finding it hard push down on your pedals.

Ideally, in velocity your cadence will be above 100 rotations per minute. For strength, cadence will be between 50 and 60 rotations per minute.

However, be careful not to 'jump out of the saddle' during velocity or set yourself excessive constraints in strength.

Prepare your equipment before the session. Adapt your clothing to avoid discomfort during this sequence.

What a great session! Great work!

Take this chance to look after yourself and your muscles.
The massage roller will be a key ally during your preparation.

This is a vital session during your preparation. This is your 4th session of the week and it is a little bit different: you are going to focus on yourself for 40 minutes.

Take time to listen to your body! Focus on movements and breathing!

One is essential for completing the session safely, while the other is an essential way of staying focused and committed.

This so-called recovery session may actually have some effects on you, specifically as regards! Don't try and reassure yourself with sessions that are too long or excessively high paces.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

After the warm-up, you will cover, during the body of the session, a distance of 1,000 m, stopping as little as possible. The total distance this session will be 1,300 m.

During the warm down, you will work on the lower body - this is a good way of recovering from a swimming session.

You will then vary the strokes to vary the catch.

The advantages of warming up with the pull buoy and kickboard:
- Working on your lower body is a means of recovering from a swimming session.
- The pull buoy will help you focus on upper-body work.

Do not set off too quickly. Focus above all on your breathing, easing off and your head-pelvis-feet alignment.

What a great session! Now, you need to recover. This is also the right time to watch a few swimming videos to focus on crawl for the next few sessions and learn a few tips about sports nutrition.

We are going to vary cadences for 1h30 to enable you to improve your strength and velocity and become more efficient.

Some helpful tips:
- velocity means that your legs are pedalling as fast as possible
- strength means that you are going at maximum speed, you are finding it hard to push on the pedals.

However, be careful not to 'jump out of the saddle' during velocity or set yourself excessive constraints in strength.

"Slow and steady wins the race". A complete and well managed session will help you finish the session effectively and therefore productively and positively.

Have your leg muscles warmed up? Don't worry - this is normal! With this type of exercise, we will work on slow and/or fast contractions. We create constraints so that all the muscles in our bodies can adapt.

Ensure you take the time to recover and do take a break after the session with the massage roller and/or massage ball.

We are going to do a 50-minute session with changes in pace, also known as interval training.

- Stick to the different phases - It is repetition and variation of efforts which will help you progress. Make sure you do not start or end your efforts too abruptly.

Take some time after your shower do a few stretches geared towards running and learn about the different means of recovery.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

TCP for Technique - Catch - Propulsion.

This is what we will address in this second swimming session of the week. 1,500 m session.

Don't rush. Take the time to get back into the session and relax, so you can really get to grips with the different situations.

Don't set off quickly and make sure you have understood the entire session and everything that is expected from you.

Take notes of the session and ideally have them with you at the poolside.

1,500 m endurance session!

Prepare your drink and energy bars at the side of the pool.
Depending on how fit you are feeling, you might seek to beat your times on the 3 repetitions.

When it comes to using a kickboard, you have two choices:
- either behind, with arms outstretched
- or arms outstretched and kickboard above the pelvis

Manage your efforts: do not set off too quickly. It is varying your rhythm which will help you make progress.

Make sure you stretch your upper body after this session.

We are going to vary cadences for 1h10 to enable you to improve your strength and velocity and become more efficient.

Some helpful tips: velocity means that your legs are pedalling as fast as possible. Strength means that you are going at maximum speed, you are finding it hard to push on the pedals.

However, be careful not to 'jump out of the saddle' during velocity work or set yourself excessive constraints in strength.

Welcome to this cycling session. Monitor your paces properly!

Have your leg muscles warmed up? Don't worry - this is normal! With this type of exercise, we will work on slow and/or fast contractions.
We create constraints so that all the muscles in our bodies can adapt.

Ensure you take the time to recover and do take a break after the session with the massage roller and/or massage ball.

We are going to do a 40-minute session with changes in pace, also known as interval training.

Stick to the different phases of your workout.
It is repetition and variation of efforts which will help you progress. Make sure you do not start or end your efforts too abruptly.

Take some time after your shower do a few stretches geared towards running and learn about the different means of recovery.

1,500 m session with different intensities. Focus on the catch-up lessons to transfer the complete movement to fast paces.

Don't forget to take notes of the session and ideally have them with you at the poolside.

We are going to use short and fast distances. Make sure you really take the programme on board. It is vital to put the effort in over the requested distances.

Are you feeling fatigued? Take it easy and look after yourself!

Fighting fit?

Perfect! Spend some time with your family.

Fatigue is part of training - in order to make progress, your body needs to be tired then allowed to recover.

Make sure you take notes of the session! Ideally, you should print them out and have them with you at the poolside.

We are going to vary pace and it will be interesting to compare your times with previous sessions.
You should normally develop more and more benchmarks.

1,200 m session.

Do not set off too quickly. Stay focused on your breathing (complete exhalation) and the length of your catch and distances.

Make sure you stretch your upper body after this session.

You are going to string together 1h20 of cycling with a reminder of the intensity of your pace to create the phenomenon of overcompensation.

Your body will be subjected to a higher training load than usual, but will adapt and thus improve your initial capacities, provided that you recover properly after the session.

This is what will help you arrive at the big day in top condition.

Ideally, use the same route for the four sets.
Go in one direction, then the other.
Pay attention to hydration and carry a bottle of isotonic drink with you.

Time for recovery with self-massage.

You are going to do a 1h30 jogging session

The aim of this session is not to run as fast as possible for an hour!

In fact, you need to find your rhythm and actually enjoy this endurance session.

This session is important because it will validate your non-stop activities for 1h30.

The endurance part is crucial in triathlon. Make sure you read some articles about the problems you may face during these activities.

30 minutes of jogging

Drink a large glass of water, wait for ten minutes and then off you go. You aren't trying to break any records - it is neither the moment, nor the point of this type of session.

Take the chance to do a few stretches after your shower and enjoy a good breakfast.

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

We are going to do a 1,100 m session with changes in pace.

Manage your efforts and do not set off too quickly. It is varying your rhythm which will help you make progress.

Make sure you stretch your upper body after this session.

During this session, we will work on repetition and short and intense effort to create the phenomenon of overcompensation.

This session comprises a 1h outing.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Manage your efforts so that the six repetitions are executed similarly. Finishing a session strongly is really positive and boosts your confidence.

This session is important because it will enable you to overcompensate to arrive at the big day in peak condition. Recover with compression and massage.

Welcome to this session where you will work on the 5-minute repetition again, in order to create the phenomenon of overcompensation and arrive at the big day in peak condition.

It might be interesting to do your repetitions in reverse order to set some benchmarks for the efforts you will need.

Of the ten best means of recovery, are you familiar with the massage stick?

In this session, you will complete the distance of your objective one final time, without interrupting your swimming.

Manage your efforts during the first part of the test, then gradually let yourself go and push yourself to the limit.

Focus on your objective at the end of week 9. Why do you do sport? Why are you doing this?

You are close to your goal, the hardest sessions are behind you and you have reached the 8th week. Don't give up now and above all remember all the work you have done up to this point.

Right, so you now have a benchmark as regards distance and you did it without any interruption.
Now you have to focus on recovery, by ensuring you optimise your energy through a healthy lifestyle (diet and sleep).

Make sure you take notes of your session - ideally, you should print them out and have them with you by the poolside.

Time for a 1,000 m session with a reminder of the intensity of effort to create overcompensation.
This means your body will be subjected to a higher training load than usual, but will adapt and thus improve your initial capacities, provided that you recover properly after the session.
This is what will help you arrive at the big day in top condition.

Ideally, you will do this session at the start of the week.

Ensure you follow the instructions for the 800 m set so you can establish some benchmarks for the race itself.

Managing your breathing right from the start of the session will enable you to remain physically and mentally committed for the entire session.

Well done! You have just finished your final swimming session before the big day.

Recover with a massage roller and stretches.

It is time to face the final session before your objective.

You are going to do a 1-hour session combining cycling and running with a reminder of pace intensity to create the phenomenon of overcompensation. Before starting the session, make use you can leave/recover your bike in a safe place.
You will have 10 minutes between exercises to do this.
Once you have stored/recovered your bike, click on the 2 arrows to move to the next exercise.

Your body will be subjected to a higher training load than usual, but will adapt and thus improve your initial capacities, provided that you recover properly after the session.

This is what will help you arrive at the big day in top condition.

The goal is to set some benchmarks in terms of changing pace after cycling fatigue, to make an effort and recover for a long time to test muscle response.

This is the last session you will do, 4 days before the big day.
If this is impossible, reduce the effort time by 10 minutes per day's difference.

Instructions: A gentle rhythm means that you are breathing normally. A medium rhythm means that you are out of breath.

Get your bearings and keep hydrated!

You need to facilitate recovery through self-massage, the roller and, above all, a healthy lifestyle.
Make sure you take on carbs and keep them stocked up until the big day.

We've made it.

This short session will help you check your equipment, your things and, above all, take a deep breath before the start.

You can do it in the morning when you wake up or during the warm-up phase.

Relaxing and breathing will help you keep calm.
Conserve your energy by being organised: check your equipment in your transition bag.
There is no point in trying to do this session quickly.

You have reached your goal. Congratulations!

You are going to string together three different ways of moving:
- 750 m swimming in the pool
- 20 km cycling
- 5 km running

Take the time after the race to recover actively and set some challenges for your friends.

Sprint distance triathlon requires effort of between 1 and 2 hours depending on the routes and the level of the participants.

You are thus going to string together these three disciplines within the context of a race.

It will be crucial to implement what you have acquired during your preparation.

Get dressed and get your composure back! 20 mins await you with your friends and family! This is one of the best moments after your goal - a short cycling session to share your highlights!

If you cannot recover your bike immediately, replace this session with a group jog - this is simpler as you are already equipped but harder as more running means prolonging your muscle exertion! As a group, you will really relish this.