Sprint Triathlon
Week 14
The Preamble
Sh-sh-sh-sh! I can share a wee secret: These next few weeks are truly “icing on the cake” – all elements coming together with combinations and “race prep” – they are designed for you to feel absolutely at your best when Event Day arrives… BUT! If your event was TOMORROW your secret bit of information is you could complete your Sprint Tri without any difficulty.
Watch this quick video from me to celebrate where you're at and make a plan for the final 2 weeks of training.
So why train another couple of weeks? Because your confidence will continue to grow AND we have some nice recovery with less work in the last 2 weeks so that your body and brain will be in PEAK form when it counts most 😊.
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 15 minutes
Workout:
Swim 100m easy and rest for 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 rest.
Run Training
Total time: 37 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 10 minutes. Walk 1 minute.
Run 15 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: 38 minutes
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run for 10 minutes. Walk 1 minute. Do this 2 times.
Run for 5 minutes. Walk 1 minute.
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: 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.
Optional Swim Training
Total time: 10 minutes
Workout:
10-minute swim:
Swim one length of the pool, concentrating on stroke.
Rest for 30 seconds.
Repeat this (swim one length and rest) for 10 minutes.
Your Fourth BRICK
Total time: 82 minutes
This is a big day! Longer ride and longer run – you can be proud of how far you have come since this journey began!
Workout:
Bike for 50 minutes.
Warm-up for 20 minutes, building in intensity.
Ride for 30 minutes at race pace – SPIN in last minute or so in Zone 1 to feel better for your run.
Quickly transition to the run.
Walk slow and easy for 5 minutes.
Run 10 minutes. Walk 1 minute. Do this 2 times.
Walk slow and easy for 5 minutes.
.jpg)
When you've completed all this week's sessions, you’re getting close! Event day is 2 weeks away.
Coach Lynn
