Sprint Triathlon
Week 13
The Preamble
You can do this! PEAK VOLUME these next couple weeks of the program AND the quality is up as you feel fitter and stronger and find yourself moving more efficiently in all disciplines – This means your sessions are longer, you are more confident, and you are ready for the effort!
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 15 minutes
Workout:
Swim 100m easy and rest 30 seconds.
Then swim 25m hard and rest for 30 seconds. Do this 3 times.
For the remainder of the workout, swim 100m followed by 30 seconds of rest.
Run Training
Total time: 27 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 5 minutes. Walk 1 minute.
Run for 10 minutes. Walk 1 minute.
Cool-down:
Walk slow and easy for 5 minutes.
Bike Training
Total time: 45-50 minutes
Warm-up:
Easy 10-minute ride.
Workout:
Ride for 30 minutes (Option: ride up to 60 minutes if you feel good).
Try and find a course with lots of short hills.
Ride up and down the same hill, staying seated and keeping your cadence above 70rpm. Stop if your knees hurt!
Cool-down:
Easy ride for 5-10 minutes.
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 distance: 500 meters
Workout:
Warm-up with 100m easy.
Then swim 400m non-stop and time yourself!
Hopefully you are faster each time you do this.
Optional Bike Training
Total time: 30 minutes
Warm-up:
Easy ride for 10 minutes.
Workout:
Cycle for 15 minutes, 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: 40 minutes
Workout:
Ride for 40 minutes, staying in Zones 1 & 2.
Your cadence should be comfortably high.
Run Training
Total time: 32 minutes
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.
Swim Training
Total distance: 500 meters
Workout:
Warm-up with 100m at an easy pace.
Then swim 400m non-stop and time yourself!
Hopefully you are faster each time you do this.
Your Third BRICK
Total time: 60 minutes
BRICK! Plus, we are increasing the ride volume – wow you are near-ready! Feeling fit and stronger every time out 😊.
Workout:
Bike for 50 minutes
Start with 20 minute warm-up, building in intensity from Zone 1 to Zone 2.
Ride 30 minutes harder (imagine race pace) – Woohooo you are ready for this! SPIN for the last few minutes back in Zone 1 getting ready for your run.
Get off bike and quickly transition to a 10-minute walk/run or run.
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When you've completed all the sessions for Week 13, you're good to go. Event day is in 3 weeks – you've got this!
Coach Lynn
