Sprint Triathlon
Weeks 2 & 3
The Preamble
We are beginning to build again now, continuing to re-establish a solid training pattern and settle in with our focus on Tri-training amidst the demands of the day (remember this is meant to be fun!). The bike is an easy increase relative to your running. At this time we will stay very conservative with impact, so keep in mind that while we slowly repeat and build on the runwalk portion, your body will get stronger with your rides while your swimming will act as a massage and provide relief for your legs.
Stay positive!
There are bound to be various aches and pains that develop as your body adapts to a new workload. Be patient – this is all part of the process and most of these little discomforts will go away within a day or 2.
TIP:
Variety is the spice of life: Vary the places you Ride and Run. Also, by searching out softer terrain, you reduce the impact and minimize your chances of injury during the Run.
FUELING YOUR TRAINING:
Drink up! It’s important for good hydration to become a regular habit. Most people don’t drink enough water. Dietitians recommend 8 cups of water per day. Try to get accustomed to keeping a water bottle with you at all times and sip from it throughout the day. On your longer rides, consider adding a Sport Drink powder to your water so that you have added energy and electrolyte replacement. We are practicing NOW for your needs on Event Day.
TECHNIQUE TIPS
for all disciplines: Refer to TIPS in WEEK 1 – that’s as technical as we will get in this program!
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 10 minutes
Workout:
Swim one length of the pool, concentrating on stroke
Rest for 30 seconds
Repeat this cycle for 10 minutes.
Run Training
Week 2
Total time: 34 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 2 minutes.
Walk 2 minutes.
Do this 6 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 3
Total time: 35 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 3 minutes.
Walk 2 minutes.
Do this 5 times.
Cool-down:
Walk slow and easy for 5 minutes.
Bike Training
Total time: 20 minutes on an indoor trainer
Warm-up:
Easy 5 minutes in Zone 1.
Workout:
10-minute one-leg 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 minutes in Zone 1.
Run Training
Week 2
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 1 minute.
Walk 1 minute.
Do this 10 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 3
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 2 minutes.
Walk 2 minutes.
Do this 5 times.
Cool-down:
Walk slow and easy for 5 minutes.
Swim Training
Total time: 10 minutes
Workout:
Swim one length of the pool, concentrating on stroke
Rest for 30 seconds
Repeat this cycle for 10 minutes.
Optional Bike Training
Total time: 20 minutes
Workout:
Keep the effort in Zone 1 and Zone 2 only (see below)
concentrate on pedaling cadence while in Zone 2 – the goal is 90 RPM (revolutions per minute)
Count every time your right foot goes down for one minute
If less than 90 rpm, switch to an easier gear (larger ring in the back)
Cool down for 5 minutes in Zone 1
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
Week 2
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 2 minutes.
Walk 2 minutes.
Do this 5 times.
Cool-down:
Walk slow and easy for 5 minutes.
Week 3
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 3 minutes.
Walk 2 minutes.
Do this 4 times.
Cool-down:
Walk slow and easy for 5 minutes.
Optional Swim Training
Total time: 10 minutes
Workout:
Swim one length of the pool, concentrating on stroke
Rest for 30 seconds
Repeat this cycle for 10 minutes.
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When you've completed all the sessions for Weeks 2 and 3, you're good to go.
Coach Lynn
