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.
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.
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.
Run Training
Total time: 42 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Workout:
Run 7 minutes.
Walk 1 minute.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.
Your First BRICK
Total time: 40 minutes
The key is to SPIN in your last few minutes on the bike with very little resistance so your legs are not working too hard. When you start to walk or run, take little steps and transition to your shuffle, trying to stay light on your feet. It’ll take a few minutes to get used to it and find your rhythm.
Workout:
Bike for 30 minutes.
Gradually increase from Zone 1 to Zone 2 and then, in the last few minutes, reduce your resistance and let the legs spin out a bit in Zone 1 again.
Quickly transition to a 10-minute walk/run or run.
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When you've completed all the sessions for Week 11, you’re ready for next week. Event day 5 weeks from now!
Coach Lynn
