Sprint Triathlon
Week 10
The Preamble
Woohooo time is flying and you are truly rockin’ this journey thus far! Keep it going! Stay strong and committed – you have come WAY too far now to let your workout routine slide…
Stay Motivated
Resolve to stick to the program – It helps to record your successes in your logbook. If you haven’t been doing this it’s a good idea now to proudly record all you are doing every day, in your planner or maybe on a calendar in the kitchen so you can SEE how well you are doing😊
Fuel Your Training
Cut your fat intake in half (easily done): Have half as much margarine or butter on toast, half the mayo on your sandwich, and half the oil in the pan when you sauté foods.
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 15 minutes
Workout:
Start by swimming as far as you can without stopping – try for 400m (16 lengths of a 25m pool), Zone 1 or 2
Rest for 1 minute
For the remainder of the 15 min workout, swim one length, rest 30 secs, and repeat.
Focus on good form!
Run Training
Total time: 34 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 7 minutes.
Walk for 1 minute.
Do this 3 times.
Cool-down:
Walk slow and easy for 5 minutes.
Bike Training
Total time: 30 minutes
Warm-up:
Easy 10 minutes in Zone 1.
Workout:
The ‘pedal mash’ drill:
Shift to a harder gear so your cadence is between 50-60 rpm and drive the pedals down with lots of effort for 15 secs
Then shift to an easier gear and pedal at a high cadence for 1:45
Repeat this drill 4 times
Note: Do not do this drill if you have sore knees!
Cool-down:
Easy 10 minutes in Zone 1.
Run Training
Total time: 30 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 4 minutes.
Walk for 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.