Sprint Triathlon
Weeks 4 & 5
The Preamble
Remember your level of uncertainty when you began?
Remind yourself how far you’ve come by keeping a logbook… jot down your successes, how you feel, and anything that may affect your training. It’s motivating. I still look back at my own logs when I’m coaching, and then it motivates me to stick to my current activity level.
Tips:
Swims
You are feeling stronger and more comfortable in the water now. Many swimmers learn to breath “bi-laterally” as in every 3rd stroke: 1-2-Breath, 1-2 Breath, which means every third stroke you are turning your head and taking a breath to the side, and learning to breath on either side. Others are more comfortable breathing on one side only, which means you’re taking a breath every second stroke on the same side. There is no wrong decision here. Stay with what feels most comfortable.
Runs
You are really feeling more like a runner now! Stay with that nice cha-cha shuffle and have confidence in yourself as those running times are increasing. Week 4 sees a little recovery in volumes but in Week 5 we are building again… adding minutes to your running and it’s so important you stay at that easy talking pace – no huffin’ and puffin’ allowed ok?
Rides
Your warm-ups, cool-downs and recoveries are always in Zone 1… make sure you keep them there and you’ll naturally pick it up into Zone 2 once you’ve warmed up. Your pedaling cadence should stay at 90 rpm’s (revolutions per minute) for Zone 1 & 2, but you’ll switch to a harder gear in Zone 3 naturally with the increased conscious effort. If your knees bother you, then stay spinning in Zone 1-2. Stay comfortable and work as you feel and enjoy. Here’s a review of the Zones:
What is “Zone 1”?
Easy effort with comfortably light breathing. You could carry on a conversation.
What is “Zone 2”?
Easy effort with increased breathing volume. You could string a few sentences together if you are riding together with someone.
What is “Zone 3”?
Moderate effort with somewhat labored breathing. Ie. You are comfortable without talking, but if you were riding with a friend you would become out of breath if you were to try to carry on a conversation.
Your Weekly
Workout Schedule
Day off or Swim Training
Total time: 15 minutes
Workout:
Swim one length easy, concentrating on high elbows in and out of the water.
Stop and rest for 30 secs.
Swim to the other wall and rest.
Repeat for 15 minutes
Run Training
Week 4
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 5
Total time: 34 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 2 minutes.
Walk 1 minute.
Do this 8 times.
Cool-down:
Walk slow and easy for 5 minutes.
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.
Run Training
Week 4
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 5
Total time: 34 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 2 minutes.
Walk 1 minute.
Do this 8 times.
Cool-down:
Walk slow and easy for 5 minutes.
Swim Training
Total time: 15 minutes
Workout:
Swim one length easy, concentrating on high elbows in and out of the water.
Stop and rest for 30 secs.
Swim to the other wall and rest.
Repeat for 15 minutes
Optional Bike Training
Total time: 30 minutes
Warm-up:
Warm-up easy for 10 minutes.
Work-out:
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 cool-down in Zone 1 for 5 minutes.
Bike Training
Total time: 40 minute ride on a flat course
Warm-up:
Easy 10 minutes in Zone 1.
Workout:
20 minutes of cycling while doing the shoe-top drill:
As you pedal, try to keep your foot against the top inside of the shoe and avoid touching your foot to the bottom of your shoe – this will emphasize all parts of the pedal stroke except the downstroke, which is the easy part.
Cool-down:
Easy 10 minutes in Zone 1.
Run Training
Week 4
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 5
Total time: 30 min
Warm-up:
Walk slow and easy for 5 minutes.
Work-out:
Run 3 minutes.
Walk 1 minute.
Do this 5 times.
Cool-down:
Walk slow and easy for 5 minutes.
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When you've completed all the sessions for Weeks 4 and 5, you're ready to move on to Week 6! Keep it up.
Coach Lynn
