Free Training Plans for the 2012 GNC Pittsburgh Triathlon

Welcome to the Steel City Endurance FREE training plans for the 2012 GNC Pittsburgh Triathlon and Adventure Race. Over the next 12 weeks, I’ll be providing training for both the sprint and international distance races for both “First Time Finishers” as well as Intermediate ability triathletes. Each week I’ll provide four basic training plans, one for beginner and one for intermediate level triathletes for the Sprint Distance and International Distance. For those of you who are interested in more advanced training plans that include a variety of training intensities and techniques, you can purchase an advanced training plan at a discount for registered participants.

Race Information

(More details at Friends of the Riverfront)

Sprint Distance, July 28th, 6:45AM Start
600m Swim, 20k Bike, 5k Run

International Distance, July 29th, 6:45AM Start

1500m Swim, 40k Bike, 10k Run

Registration at HERE

Training Plan Information

Beginner, AKA “First Time Finisher” training plans are for the first time participant whether Sprint or International Distance. Your goal is to cross the finish line and have fun while doing it. You may not have a lot of experience in endurance training, and that’s OK. All training is listed as time based only, done at a “conversational” effort, or an effort level at which you could easily carry on a conversation. You can use a heart rate monitor if you have one, but you don’t have to.

Intermediate training plans are for those who have previously completed at least one, and up to a season or two of previous triathlons of either sprint or Olympic distance. They are familiar with training by perceived exertion and ready to consider training by heart rate on both the bike & the run. They have built a solid history of regular training at least 3-4 times per week over the last 3- 6 months and are ready to add increased intensity to their plan.

Run training for the first time finisher is focused on building up to the 5k distance without injury, getting used to the feeling of transitioning from bike to run, and making sure that on race day you have the stamina to finish the run at your own pace, following the swim and the bike. Run training for the intermediate triathlete includes higher intensity training, testing, hills, fartleks and various types of track work, as well as several types of bricks & transitions.

Bike training for the first time finisher is focused on getting you comfortable on your bike, helping you learn how to spin the pedals efficiently so that all your effort goes into moving the bike forward, and developing just a little bit of courage in pushing yourself to your comfort level on race day. Bike training for the intermediate traithlete includes higher intensity training, testing, hill work, and several types of bricks & transitions.

Swim training for the first time finisher is focused on getting you comfortable in the water, feeling balanced and supported, and establishing an expectation of improvement every time you get into the water to practice. Swim training for the intermediate athlete is focused on improving efficiency, increasing speed and ensuring that technique and speed increases occur in parallel. In both cases, learning new ways to approach swimming…shifting from a “Workout” mindset to a “Practice” mindset, will speed improvement dramatically and help you learn to enjoy swimming. Please read the introduction here for additional ideas about becoming a better swimmer.

Priorities for your Training

Through all of the training with Steel City Endurance, whether Sprint or International distance, First time Finisher or intermediate triathlete, priorities are making sure that you are enjoying your training, improving your technique, learning more about the great sport of triathlon, avoiding injury and learning how to incorporate triathlon training into a healthy lifestyle.

Get started with your training today…just hop into the program for the current week as long as it looks like you can do the assigned durations for the week. Don’t try to “make up” for any lost time, but if you need to start at shorter distances or times listed, then start with the first week that looks reasonable, and each week gradually add on a little more time until you are caught up.

First Time Finisher Plans, Sprint & International Distance

Week 1 May 14-May 20, 2012 Sprint Distance International Distance
Week 2 May 21 – May 21, 2012 Sprint Distance International Distance
Week 3 May 28 – June 3, 2012  Sprint Distance International Distance
Week 4 June 4 – June 10, 2012 Sprint Distance International Distance
Week 5 June 11 – June 17, 2012 Sprint Distance International Distance
Week 6 June 18-June 24, 2012 Sprint Distance International Distance
Week 7 June 25-July 1, 2012 Sprint Distance International Distance
Week 8 July 2-July 8, 2012 Sprint Distance International Distance
Week 9 July 9-July 15, 2012 Sprint Distance International Distance
Week 10 July 7-July 21, 2012 Sprint Distance International Distance
Week 11 July 16-July 22, 2012 Sprint Distance International Distance
Race Week (Week 12) July 23- July 29, 2012 Sprint Distance International Distance

Intermediate Training Plans, Sprint & International Distance

Week 1 May 14-May 20, 2012 Sprint Distance International Distance
Week 2 May 21 – May 21, 2012 Sprint Distance International Distance
Week 3 May 28 – June 3, 2012 Sprint Distance International Distance
Week 4 June 4 – June 10, 2012 Sprint Distance International Distance
Week 5 June 11 – June 17, 2012 Sprint Distance International Distance
Week 6 June 18-June 24, 2012 Sprint Distance International Distance
Week 7 June 25-July 1, 2012 Sprint Distance International Distance
Week 8 July 2-July 8, 2012 Sprint Distance International Distance
Week 9 July 9-July 15, 2012 Sprint Distance International Distance
Week 10 July 7-July 21, 2012 Sprint Distance International Distance
Week 11 July 16-July 22, 2012 Sprint Distance International Distance
Race Week (Week 12) July 23- July 29, 2012 Sprint Distance International Distance

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