Sprint Triathlon

Week 16

The Preamble

Woohoooo You’ve MADE it! Congratulations – you can be so proud😊 You are fit and strong, in mind body and spirit – I know it! Enjoy the sense of accomplishment you feel now and soon you will discover and experience how great it feels when you cross the finish line of your Sprint Tri this week!

If you haven’t already done so… DO check out all the details of the Event Day itself: When does it start? Where do I park? Where do I pick up my number? Where do I leave my bike and running shoes? Where can my friends and family best watch me? Where is the Finish Line? ALL the info will be there for you so you can be organized ahead of Event Day.

Sip water throughout the day, try to make healthy food choices, and do try to get your rest.

SEE yourself strong and smiling as your cross that Finish Line in every workout this week!

Good Luck – Have Fun - I’m SO HAPPY for you😊

Your Weekly

Workout Schedule

Rest Day
No training today

Today is a REST DAY from training, but could be an ACTIVE day with a yoga class or something non-weight bearing OTHER than Tri-Training, if you’d like.

Play catch or ride a bike with your kids. It's up to you – be creative!
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.
Bike Training
Total time: 30 minutes

Warm-up:
Easy 10 minutes 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 minutes in Zone 1.
Run Training
Total time: 25 minutes

Final run!

Warm-up:
Walk slow and easy for 5 minutes.

Work-out:
Run for 15 minutes.

Cool-down:
Walk slow and easy for 5 minutes.
Full Rest Day
OFF the legs! REST means REST 😊.
Light Swim
If you feel like it... or perhaps an easy 20 minute ride. This is IT!
Event Day!
Wishing you your best day 😊. Congratulations! It has been my pleasure to guide you.