Sprint Triathlon
Week 11
The Preamble
NEW THIS WEEK! “THE BRICK”
You are ready for this now! Probably the toughest part in the Triathlon is the transition that happens between the Bike and the Run… Your legs work hard on the bike, utilizing those strong thigh muscles, but when you then jump off your bike, put your runners on and begin to run, the impact is tough and your legs will feel heavy when you start to run… honestly like “stumps”… So we need to practice so that you feel better in this transition. This is The Week to start this… it takes a bit of orchestration, but it’s really important.
*Many avoid this and think they’ll be ok… you will definitely be “OK” but these Bike-Run transitions will feel much better with practice.
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 15 minutes
Workout:
Swim 100m easy, rest 30 seconds.
Swim 75m a bit faster, and rest 30 seconds.
Swim 50m at same pace, and rest 30 seconds.
For the remainder of the 15 minutes, swim 25m at Zone 2 pace, followed by 30 seconds rest after each.
Run Training
Total time: 32 minutes
Magical 10-and-1s, here we go! 10 minutes of running alternated with only 1 minute of walking. You have “arrived” and the 1 minute walk is really only for a mental break. In fact you COULD run continuously without that break – it’s up to you – as you feel!
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 10 minutes.
Walk for 1 minute.
Do this 2 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: 34 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 5 minutes.
Walk for 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.