OLYMPIC TRIATHLON TRAINING PROGRAM

BEST FOR: Beginner to intermediate triathletes who have their sights set on an Olympic-distance race
PREREQS: The ability to swim 100 yards in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty. (If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.) For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K.
NUMBER OF WEEKS: 16

$175.00

  • *Race Date

    Step One: Select your race date:

    If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify it, let us know and we can change it.

     
    Training Date

    Step Two: Your training will begin on:

    Mark this date in your calendar as your official start date! (If your program has already started, no worries; email us and we’ll help you jump in.)

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The Details

In this 16-week Olympic triathlon training program, there are 9 to 10 weekly workouts (2 swims, 2-3 rides, 2-3 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.

If you are a more experienced triathlete going for a time goal or simply want more time in your weaker discipline, there are three weekly optional sessions (1 run, 1 ride, 1 swim) that can be easily added to enhance your preparation.

EQUIPMENT: We’ve compiled a full gear list here, but if you’re new to the sport of triathlon, we’re all about keeping it minimal and cost-effective. Ride your old bike or borrow one from a friend. Rent a wetsuit, if you need one. The only pieces of equipment that might feel are unusual is a stability/Swiss ball and hand weights for the strength circuits; most gyms have these.

TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: They’re optional.)

The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.

A FEW MORE TIDBITS:
—During Week 8, you will do a weekend workout of all three disciplines in a row to get you familiar with race situation and transitions.
—Swims range from 1,100 to 2,300 yards; rides range from 35 minutes to 2 hours (or 25 miles); runs range from 40 to 90 minutes.
—One day weekly is a total rest day. (On the plan as written, it’s a Friday, but you can easily rearrange the plan to accommodate your schedule.)

STRENGTH TRAINING INCLUDED? Yes. You will have one to two (mandatory) strength circuits per week. These require hand weights and a stability ball.

A SAMPLE WEEK:

All your workouts are accessible via a Training Peaks Account. This free training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

Coaches Jen and Liz are there to help you over speed bumps and answer your questions—and we promise, they’ll never throw a clipboard or blow a whistle in your face. Not only have the dynamic duo designed every facet of your program from your first step through your finish line, they’ve also written a weekly newsletter filled with advice and tips that corresponds to your training program.

What’s more, there are three ways you can connect with them:
—Ask the Coach column on Facebook: Coach Jen or Liz posts a weekly Ask the Coach column, where you can comment with anything that’s on your mind. (If you’re not a Facebooker, you can
email us with your question.)

—Exclusive Podcasts: Coaches Jen + Liz talk through pacing, injuries, and plenty of other helpful + entertaining topics.

—Office Hours: If you’d like individual guidance, Coaches Jen + Liz have regular office hours so you can chat over your situation.

In addition to Train Like a Mother Club, you’ll also be invited to join a private triathlon club on Strava, where you can track your miles, and a private triathlon Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherrunner teammates.* You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

*Please note that your membership in both our Strava and Facebook groups and access to the training program coaches are limited to the duration of your training plan, plus a few weeks for you to bask in the glow of your race and work with the coaches to help plan your next athletic goal and corresponding training plan. Your access to the Facebook group begins when your training plan does. You are welcome to request entry up to one month before your starting date.

As part of your registration, you will receive a package stocked with training essentials, including a
tube of  Nuun Sport; two GU Energy items (an Energy Gel and GU Chews); a pair of blister-banishing Wrightsock running socks; a 2-oz. bottle of Sweat X Odor Eliminator spray; a Kate’s Real Food bar; and an AMR sticker for your water bottle or laptop. $32 worth of swag!

(Domestic shipping is FREE for all merchandise and training swag packages. International shipping is not currently available but we invite you to participate in any of our online programs! Just email us at tlamclub@anothermotherrunner.com and we will help you bypass the shipping at checkout.)

QUESTIONS + ANSWERS

This 16-week plan will most likely fit your needs, if you are a beginning to intermediate-level triathlete who is taking on an Olympic-distance race.

At a minimum, you need to be able to swim 100 yards (back and forth, back and forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.

For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K—before taking on an Olympic-distance race, but if you’re starting from scratch, this 16-week plan can help you get to the finish line happily and injury-free.

TRAINING BASICS: Most of the mandatory weekday workouts are an hour; if you do the optional runs off the bike and/or the bikes out of the water, they inch closer to 75-90 minutes. (Remember: They’re optional.)

The weekend workouts range from 60 minutes to 2 hours, 30 minutes; one day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for an Olympic-distance triathlon, which typically takes most beginner triathletes three to four hours to complete.

LONGEST WORKOUT DISTANCES: Swim: 2,300 yards; ride: 2 hours (or 25 miles); run: 90 minutes.

If that feels like too much for your triathlon experience or your schedule, consider the Sprint Distance Program.

No. The fee is for the comprehensive training plan, unlimited support, miles of resources, exclusive podcasts, and swag package, which will help you nail your triathlon, both physically and mentally. At the end of the wave, you will participate in the organized triathlon of your choice.

Yep—and we’ve heard again and again it’s worth it. Staying committed and motivated during the days, weeks, and, yes, months of training can be ridiculously hard. If you can do that—and these programs are all about accountability and inspiration—race day becomes a celebratory victory lap, not a slog full of self-doubt.

Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic shipping is now FREE for all merchandise and training swag packages.

We are no longer able to ship internationally, including to Canada. That said, we invite all international runners to participate in any of our online programs! Just email us at tlamclub@anothermotherrunner.com and we will help you bypass the shipping at checkout.

We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a partial credit for a different program. We will not be able to issue a straight-up refund.

With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know within two weeks. We’ll work with you to get you a partial credit for an upcoming program.

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