Denis Joseph Nexum Hardware.

Tri Head

Sprint Triathlon Training Plans are abundantly available online, but it can be frustrating to sort through the many free plans that are available.  You can purchase a training plan online as well, but you don't quite know what you are getting until you've already paid for it.  This article will cover some basics on how to create your own sprint triathlon training plan.

Step 1: Choose Your First Triathlon

Step number one is to choose a sprint triathlon that you would like to compete in.  A great website is Tri Find which lists triathlons of all distances for every state.  (Just Google "Tri Find" for the current location...I'm not affiliate with them by the way)

Step 2: Start the Countdown

Once you find a sprint triathlon that looks appealing to you, mark it on your calendar and count backwards by weeks until you get to the current week. Now take a look at how many week's are available until your first triathlon.  For the best preparation, you'll need 8- 12 weeks to train.  If you've only got 4 weeks, you'll do OK as long as you currently have a strong fitness base in at least 1 of the 3 sports, preferably 2.

Now take your calendar and mark off any dates unavailable for training.  Be realistic and take your family and work into account as well as any pre-existing commitments you have (weddings, conferences, etc) and cross off one day a week for recovery. Which day of the week you use for recovery depends on work and family life. Some people prefer a weekday off (usually Monday), and some people prefer a weekend day to spend time with family.

You should plan on training 5-6 days per week and do at least 2 workouts per sport at a bare minimum.  It's OK to double up and do two workouts a day to either get an extra day off, or to fit in more than 2 workouts per sport per week.  IN the first few weeks of your sprint triathlon training, it's best to take several hours of rest between workouts to let your body and muscles recover and replace used energy stores.  This will give you a good quality workout for your 2nd workout of the day.  

Later on in the training, the last 4 weeks before your race, you will start to do a brick workout once a week which involves doing 2 workouts right next to each other with less than 10-15 minutes of rest between the two.  This lets your body get used to what it feels like to do the different sprint triathlon elements back to back.

Step 3: Sketch out your Run, Bike and Swim Days

Now take your calendar and mark on each available training day one of the following letters, R, B, S for Run, Bike or Swim. If you want to make it simple, just put one workout per day on each day of the week, repeating once, leaving one day (your rest day) free.  So if Monday is your rest day, then the rest of the week looks like this: Tuesday Run, Wednesday Bike, Thursday Swim, Friday Run, Saturday Bike, Sunday Swim.

Now you have a skeleton of your training written down on a calendar where you are more likely to follow the plan than if you keep the plan in your head.

If you'd like to see an example of a 12 Week Sprint Triathlon Training Plan already designed for new triathletes, you can download the free First Time Finisher's Triathlon Guide at Forging the Athlete

Suzanne Atkinson, MD is a USAT Certified Triathlon Coach and has competed in one of the most interesting triathlons, the Escape from Alcatraz. She provides personal coaching for both triathletes and cyclists and is avidly involved in the online triathlon community.

Evans Tri-Center Bongo Head Combo Pack $68.4 Evans Tri-Center Bongo Head Combo Pack

Tri-Fold Wallet with Chain - Buffalo Head $32.99 Add this stylish Tri-Fold Wallet with Chain - Buffalo Head to your wardrobe or give it as a great gift!

Loveseat Sofa Button Tufted Nail Head Trim Tri-Tone Leather $2100 Loveseat Sofa Button Tufted Nail Head Trim Tri-Tone Leather

Gear Head / TRI-COOL NOTEBOOK COOLING PAD / CF3600U $23.06 Gear Head - TRI-COOL NOTEBOOK COOLING PAD - CF3600U

Evans Tri-Center Bongo Head 8 5/8 Inches $38.76 Evans Tri-Center Bongo Head 8 5/8 Inches

Gear Head CF3600U Tri-Cool Cooling Pad $51.72 Manufacturer: Gear Head, LLC Manufacturer Part Number: CF3600U Manufacturer Website Address: www.pcgearhead.com Brand Name: Gear Head Product Model: CF3600U Product Name: CF3600U Tri-Cool Cooling Pad Product Type: Cooling Pad Interfaces/Ports: Interfaces/Ports: USB Physical Characteristics: Color: Black Package Contents: CF3600U Tri-Cool Cooling Pad USB Power Cable Warranty Information Warranty: Standard Warranty: Lifetime Limited

Gibraltar Tri-Key Multi Tool $9.99 The Gibraltar Tri-Key Multi Tool is actually 3 tools for percussionists in one. The Tri-Key includes a drum key, a hex key, and a Phillips-head screwdriver.

Tri-Cool Cooling Pad CF3600U - notebook fan $8.99 Gear Head Tri-Cool Cooling Pad CF3600U - Notebook fan - black

Tri-Fold Leather Wallet $30.99 Fox Racing Tri-Fold Leather Wallet Top-drawer leather tri-fold wallet with cast chrome Fox Head logo, ID holder, cash and card slots Leather Printed lining **Closeouts are limited to stock on hand**

2pc Sofa Set Button Tufted Nail Head Trim Tri-Tone Leather $3915 2pc Sofa Set Button Tufted Nail Head Trim Tri-Tone Leather

Australian Shepherd Tri Head Pets Mug by CafePress $15 Beautiful Australian Shepherd Tri Dog Portrait. This lovely Drinkwear is a must for the fancy Australian Shepherd owner or admirer. Pets Mug The perfect size for your favorite morning beverage or late night brew. Large, easy-grip handle. Treat yourself or give as a gift to someone special. Measures 3.75 tall, 3 diameter. Dishwasher and microwave safe.

Evans Tri-Center Bongo Head 8 5/8 Inches $34.99 Laser-cut Tri-Center bongo heads are incredibly precise in cut and consistent in quality. The Tri-Center dot works to keep unwanted overtones from developing while enhancing a deep, clean fundamental. The soft texture feels good to your hands even after hours of play.

Evans Tri-Center Bongo Head 7 1/4 Inches $32.99 Laser-cut Tri-Center bongo heads are incredibly precise in cut and consistent in quality. The Tri-Center dot works to keep unwanted overtones from developing while enhancing a deep, clean fundamental. The soft texture feels good to your hands even after hours of play.

Miami Hurricanes Women's Grey adidas Originals Helmet Head Tri-blend V-neck T-Shirt $23.99 Miami Hurricanes Women's Grey adidas Originals Helmet Head Tri-blend V-neck T-Shirt Size Small Grey

Tri-Core® Fiber Pillow $44.96 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Two sizes of lobes provide proper neck support for back sleeping. Each lobe provides a different support level. The unique, trapezoid-shaped center, in combination with the twin support lobes, gently cradles your head to support your neck and help restore its normal curvature. The Tri-Core is designed to help side sleepers, as well. The raised side sections provide the support you need while sleeping on your side. As you roll to your back, the center lets your head nestle for the greatest comfort and support. Tension headaches, pain from neck injuries and arthritis are a few of the conditions that can be helped by the proper sleeping posture attained from the Tri-Core Pillow. Airway blockage, a major cause of snoring, also can be helped. Most people experience an increase in sleeping comfort within a couple of days of using this pillow. Others may require up to two weeks before the neck and back muscles adjust to their proper position. Soft Blended Cotton Cover High-resiliency fiber springs back when compressed for comfort and durability. Helps relieve headaches, joint strains, neck injuries and arthritis. Designed for back and side sleepers24" x 16"

Donald Lawrence and the Tri-City Singers: Bible Stories - $12.99 Eleven songs are performed live by Donald Lawrence and the Tri-city Singers in this 2004 concert release. Included in Donald Lawrence and the Tri-city Singers: Bible Stories are renditions of "Message For The Saints," "Come Lay Your Head On Me," "Don't Forget To Remember," and more. ~ Matthew Tobey, Rovi

Xelement Womens XS-21885 Armored Tri-Tex Jacket with Reflective Steer Head Flower Graphics $89.95 . Xelement XS-21885 Women's Armored Tri-Tex Jacket with Reflective Steer Head Flower Graphics Xelement brings you the finest in biker apparel. This women's Tri-Tex armored motorcycle jacket is the most advanced motorcycle jacket on the market. Made of extra durable Tri-Tex Fabric 680 Denier High Performance Breathable Waterproof Laminated Fabric and keeps you protected with removable CE Approved Level-3 armor on the shoulders elbow and back. As if that wasn't enough we've added reflective graphics so drivers can see you! This bad girl also includes a full sleeve insulating quilted liner front and back zippered vents adjustable laces and elastic trim contours for a perfect fit.

Xelement Womens Armored Tri-Tex Black/Purple Jacket with Reflective Steer Head Flower Graphics $79.95 . Xelement Women's Armored Tri-Tex Black/Purple Jacket with Reflective Steer Head Flower Graphics Xelement brings you the finest in biker apparel. This women's Tri-Tex armored motorcycle jacket is the most advanced motorcycle jacket on the market. Made of extra durable Tri-Tex Fabric 680 Denier High Performance Breathable Waterproof Laminated Fabric and keeps you protected with removable CE Approved Level-3 armor on the shoulders elbow and back. As if that wasn't enough we've added reflective graphics so drivers can see you! This bad girl also includes a full sleeve insulating quilted liner front and back zippered vents adjustable laces and elastic trim contours for a perfect fit.

ToCAD Sunpak 6601TM Tri-Monopod $28.99 21.65" 3 4.40 lb 58" 620-060TM Converts from a full size tripod to a monopod in seconds 3-way fluid-effect pan head with quick release plate Built-in bubble level Leg braces with locking collar for added stability Flip lock leg locks with D-shaped legs for enhanced support 1/4"-20 threaded screw at the bottom of the center column tube Retractable leg spikes Limited lifetime warranty Monopod Features (Monopod Mode): Maximum height: 61.4 in Minimum height: 15.75 in Leg sections: 5 Leg Lock type: Twist and pull DSLR cameras The 6601TM is one in a new line of Sunpak Tri-Monopods which allows the photographer to have greater usefulness without carrying extra equipment. Tri-Monopods can be set up as full size tripods or can be used as a monopod if the situation arises. The 6601TM is designed for today's latest DSLR cameras. Some of the features that it offers include a 3-way fluid-effect pan head with quick release plate, built-in bubble level, leg braces for added stability and rubber feet with retractable leg spikes. Floor Standing Tripod/Monopod Combo Sunpak 6601TM Tri-Monopod ToCAD Tocad America, Inc www.tocad.com

El Tri $210 El Tri

Tri-Polar $10.49 Tri-Polar

Tri-State $10.49 Tri-State

Tri-Tronics 5433130 Tritronics USB Cable $28.95 "Tri-Tronics 5433130 NIGHTRAZOR&trade USB Cable Brand New, The Tritronics 5433130 is a replacement USB Cable that can be used with 110 VAC wall adapter for charging Tritronics Night Razor Head Lamp. 5433130 Features: Replacement USB Cable, Compatible w/ Night Razor 110 VAC Wall Adapter"