Sprint triathlon · First-timer
Sprint tri: 1:34:12 (target 1:45)
The goal
Finish a local sprint triathlon (750m swim / 20km bike / 5km run) — never combined the three disciplines, comfortable runner only.
What we changed
Three-discipline scaffolding: weeks 1–4 swim technique focus (drill heavy, pool sessions only), weeks 5–8 brick introduction with 30-min bike → 15-min run, weeks 9–11 race-pace bricks + open-water swim transition rehearsal, week 12 taper per iter-87 methodology. Strength endurance 1×/week protected throughout. Fueling rehearsal NOT prescribed (event <90min, per iter-100 fueling principle).
Illustrative outcome
Finished in 1:34:12 — beat self-imposed 1:45 cut-off. Open-water transition rehearsed 4× before race day eliminated the panic that wrecks first-time tri athletes. Already signed up for an Olympic next year.
Before → After
| Continuous swim | 100m | → 750m |
| Brick sessions completed | 0 | → 8 |
| Open-water rehearsals | 0 | → 4 |
Illustrative scenario only. The identifier, sessions, and before/after values are examples, not athlete records or performance evidence.
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