Sprint Triathlon
Week 12
The Preamble
Are you having fun yet? You bet you are!
You’re almost there but we are not resting just yet… Volumes and Intensity are UP! This means we are still building on your fitness, strength, and solidifying all elements of all disciplines.
Your workouts continue to have both variety and challenge, but the nice part now is you are FAMILIAR with all aspects of the program so that your comfort level is increasing as well. Keep up the good work! Remote control now as you head for the pool, jump on the bike, or throw those shoes on and head out the door for your run. Have FUN with it and relish in your fitness!
REMINDER
Don't rush your workouts because it is all so familiar! Be sure always to include your dynamic warm-up and cool-down with nice static stretches. Take care to hydrate and make healthy food choices. And when you are tired, make sure you REST.
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: 37 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 8 minutes.
Walk for 1 minute.
Do this 3 times.
Cool-down:
Walk slow and easy for 5 minutes.
Bike Training
Total time: 40 minutes
Workout:
Ride for 40 minutes, staying Zones 1 and 2.
Your cadence should be comfortably high.
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: 20 minutes on your indoor trainer
Warm-up:
Easy 5 minutes in Zone 1.
Workout:
Unclip one foot from the pedal and place it on a chair or box next to the bike. Then, with the bike in an easy gear, pedal with the other leg only.
Concentrate and feel for any ‘dead’ spots in the circle your foot is pedaling through, especially at the top of the pedal stroke
Focus on this dead spot to smooth out your stroke
Change legs when the one you are using gets tired (strive for 2 minutes per leg).
Eventually your legs will get stronger all through the stroke.
Cool-down:
Easy 5-minute ride in Zone 1.
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.
Workout:
Run 10 minutes.
Walk 1 minute.
Do this 2 times.
Cool-down:
Walk slow and easy for 5 minutes.
Your Second BRICK
Total time: 40 minutes
Here we go! Riding for a little longer this time… As per last week, 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 then transition to your shuffle, trying to stay light on your feet with little steps. It’ll take a few minutes to get used to it and find your rhythm.
Workout:
Bike for 40 minutes, gradually increasing from Zone 1 to Zone 2 .
Hold it in 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 this week, you’re ready for Week 12. Event day 4 weeks from now! Keep it up.
Coach Lynn
