Next Steps Program

NEXT STEPS PROGRAM

Did your first triathlon (novice/supersprint) in the last few years and looking to step up to a longer distance? Been a while since you you’ve done a triathlon and looking to get back into it? The Next Steps program is for you.

Next Steps is designed to get you across the gap between completing enticer/novice level triathlons and progress to the Sprint distance of 750 m open water swim, 20 km bike, 5 km run. This is done by combining program specific coaching as well as encouraging you to utilise established club training sessions.

It will commence on 8 October 2019 through to the target race of Jackie Fairweather sprint distance triathlon in Canberra on 30 November 2019. Other races are available if Jackie Fairweather doesn’t suit – such as the Proximity Tri Canberra on 15 February 2020 or the Husky Long Course Sprint Huskisson on 29 February 2020.

A further next steps program may be run in early 2020 following the completion of the 2019 novice program.

Once you complete the sprint distance, attend the Vikings Triathlon Camp in early January 2020 then work towards other sprint distance races or stepping up to the standard distance at the Proximity Tri Canberra or other locations (see below for details).

Program commences

8 October 2019.

Program objectives

  1. Athlete objective – to complete the Jackie Fairweather sprint distance triathlon.
  2. Coaches objective – developing coaches will have the opportunity to design and conduct specific lessons, as well as gain certification from those lessons.
  3. Club level objective – introduce new and reintroduce returning club members to the coached club sessions.

Pre-requisites

While there are no performance benchmarks that need to be met, the following are good indicators that you are ready to undertake the program. You can do one or more of the following:

  • swim 300 m non-stop in a pool
  • cycle a flat 20 km course
  • walk/jog a flat 5 km course
  • completed an enticer / novice distance event
  • demonstrate good spirit and comradeship.

You must be a financial ‘Adult member’ of Vikings Tri and Triathlon Australia (see the Membership Info page for details).

Program outline

The program is built around the club training and specific skill development sessions
Depending on your availability, the training program will be between 6-8 sessions per week. Six sessions per week can be sufficient to complete the program.

Swimming – Tuesday and/or Thursday 6:30PM – club session.

There will be a couple of other open water swimming sessions specific to this program.

Cycling – Saturday morning 1.5 hours building up to 3 hours (details TBA). This session will be supported by coaches and/or club members and will be structured. The ride program will be tailored to help athletes eventually complete 40–50 km comfortably over varied terrains. Brick sessions (bike–run) may also be built into latter cycling sessions.

Note the first and last rides will be on a Sunday to allow for Parkrun TTs on the Saturday.

Running – Tuesday club speed session and Sunday morning run session (note first and last weekend session with be a Parkrun time trial on Saturday). The training will be varied as the program progresses, and it will build up to brick sessions using the 5 km parkrun in conjunction with a 20 km ride.

Program cost

There is no extra cost for the program outside of club/TA membership, pool entry/lane fee and race entries etc.

Milestones

Canberra events

Jackie Fairweather sprint – 30 November 2019

Vikings Triathlon training camp – 9–12 January 2020 (look out for details coming soon)

Capital Trilogy Triathlon – 18–19 January 2020

TACT aquathlon events – 29 January, 5 February and 19 February 2020

Proximity Tri Canberra sprint and standard distance – 15 February 2020

Other nearby events

Callala Triathlon Festival sprint – 7 December 2019

Big Husky Tri – sprint and Husky long course (as a team??) – 28 February–1 March 2020

Batemans Bay – sprint and standard – 28 March 2020

Wollongong Triathlon Festival – sprint and standard – 19 April 2020

Cheers

Vikings Club Coaches

register-your-interest-png