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.
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!
Optional Bike Training
Total time: 30 minutes
Warm-up:
Easy 10-minute ride in Zone 1.
Workout:
Cycle for 15 mins, concentrating on the 9-to-3 drill:
Think of the pedal stroke as the face of a clock, with 12 at the top and 6 at the bottom.
When the crankarms are both parallel to the ground they are at the 9 and 3 positions.
For this drill, feel like you are moving your rear foot straight forward from the 9 to the 3 (you obviously won’t, but it will help fire some new muscles and help you cycle in large circles).
Every minute do this for several seconds, then take a break, and repeat.
Cool-down:
Easy 5-minute ride in Zone 1.
Bike Training
Total time: 60 minutes
Workout:
Ride for 60 minutes, staying Zones 1 and 2.
Your cadence should be comfortably high.
Run Training
Total time: 15 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Workout:
Run 5 minutes.
Walk 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.
Optional Swim Training
Total time: 10 minutes
Workout:
Swim one length of the pool, concentrating on stroke.
Rest for 30 seconds.
Repeat this (swim one length and rest) for 10 minutes.
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When you've completed all this week's sessions, you’re really moving! Event day 6 weeks from now!
Coach Lynn
