The Intro Project
FAQs
What's the minimal amount of gear I need?
Goggles, swimmers, roadworthy bike, helmet & runners.
What if I can't fit in all the sessions?
If you can't fit in all the sessions that is okay, just make sure you target the weekend brick sessions as a must-do. These are the key sessions that will give you the confidence to execute a successful race day. if you need to put two sessions in one day make sure there is a time gap of at least 6 hours between the sessions. And try not complete all the sessions over the weekend and have 5 days rest at the beginning of the week, try and space out the sessions as best as you can to avoid injuries.
I already swim (or run/ride) what if the sessions are too easy for me?
If you are a confident swimmer and the program is to basic for you, double it and take this time to really focus on your technique and efficiency in the discipline and ‘perfect it’ - swimming is 80% technique.
The race I've chosen is 8 weeks away (not 6). Can I start the program already?
Of course! You can start as soon as you like and repeat the end weeks. this just means you'll get a little bit extra training in before the big dance. Make use of the extra time to really instill the focus of each session.
I missed a session can I do it later?
Yes, you can swap days around to suit your schedule, the keynote here is not do two hard interval or volume days side-by-side notice how the plan is currently set out.
I really liked that session can I do it again?
Yes of course we encourage more practice to really grasp the focus. Make sure if you're doing a 2 session day that there is at least a 6 hour gap between each training session. If you are repeating a workout leave at least one day in between.
I didn't quite understand the focus while I was training what do you recommend I do?
We recommend you keep that focus for your next session of that discipline and re-watch the videos to really try and grasp the concept.
I've never done a triathlon before how do I know what to do on the day?
We talk you through how to execute preparation and then your race day, rest assured you'll have all the tips and tricks.
What distance race will this program help me target?
This program is targeted towards the sprint distance race 750m swim, 20km bike and 5km run. If you wish to do a longer distance race you can start with this program and then contact us on how to build up to the next distance.
What is bike etiquette in triathlon?
We go over this through the course - we cover basic bike jargon, bike etiquette and riding technique. After you finish you will be able to join in conversations with other cyclists and fit right in!
What should I expect?
We are here to guide you towards your training and fitness goals.
If your goal is to prepare for your first triathlon we want you to be able to reach your full potential + maximise your capability.
What is included?
Optimal Warm-Ups
The perfect warm-up prepares your heart, muscles and mind for the session ahead.
Low-Intensity Aerobic Sessions
These are great for building efficiency and endurance and also allows you to practice technique without causing stress to the body.
Brick Workouts
Combining at least 2 of the disciplines in one training session. Prepares you for race day when you have that tough run off the bike. Mastering this will make your race day more seamless and that much more enjoyable.
Recovery Days
Without adequate recovery, your long- term improvement will be hindered. Days off and sleep is where the magic happens, during this time, your body recovers from what you have put it through and adapts to come out the other end a fitter athlete.
Swim Technique
Although swimming generally only equates to 10% of the race, it is still important to master. Swimming is all about being streamlined and effortlessly gliding across the surface of the water, so if you are a beginner or brushing up your skills, having the correct technique is beneficial.
Mental Preparation
We will guide you on how to deal with the mental demands of the race you have chosen, preparing you for race conditions like distance or environmental factors. For example, are you expecting a high-temperature race day? Developing a plan to include this is vital to achieve success at your upcoming race.