TRIATHLON TRAINING PLAN BEGINNER SPRINT DISTANCE

YWCA of Minneapolis Copyright 2012

TRIATHLON TRAINING PLAN

BEGINNER – SPRINT DISTANCE

Lake Nokomis, Minneapolis

Sunday, August 12, 2012

500 yd Swim

15.5 mi Bike

5K Run

12-Week, Self-Coached Training Plan/Guideline

Balanced emphasis on swimming, biking and running

DISCLAIMER: The information contained in this training plan/guide is for educational and instructive purposes only and are not intended as prescriptive advice. All forms of exercise pose some inherent risks. The YWCA of Minneapolis advises readers to take full responsibility for their safety and know their limits. As with all exercise and dietary programs, you should get your doctor’s approval before

beginning. This training plan/guide is not a substitute for professional Coaching or medical advice, diagnosis or treatment.


Hello Triathletes! Here is the 2012 training plan for the YWCA Women’s Triathlon! We hope you find it user-friendly and effective. As with all non-personalized training plans, there will be portions that work for you and portions that do not. Even if all athletes using the plan are beginners, triathletes come to the sport with vastly different experience in the three sports, levels of fitness, gear, medical and orthopedic needs. All athletes also have quite varying schedule needs and priorities. This year’s plan places a slightly greater emphasis on biking than past years’ plans. Biking is an often overlooked portion of training yet is the longest portion of the race. Do not discount the impact that training on your bike can have on your overall race performance and experience. This plan and guide are intended for beginners. However, the information following the plan is applicable to all levels of triathlete and may help an intermediate or experienced triathlete with new workout ideas, important reminders or new tricks. If you need help or want a Personalized Training Plan that considers your own strengths, weaknesses, goals, schedules and priorities, we have a number of fitness professionals able and eager to help. If there are specific skills areas where you need or want individual guidance (e.g. swim stroke, open water swim skills, transitions, running form or comfort, bike handling skills), we strongly encourage you to seek that guidance early in your training. The longer you have to practice, the greater the impact on your race. Ultimately, we want your Women’s Triathlon training and racing experience to be strong, positive, safe and fun! Our Coaches, Trainers, and Swim instructors are here to provide support and go the Extra Mile for you! The 2012 YWCA Women’s Tri Team Contacts: Nicole Cueno, Race Director (Endurance Sports Coach, Personal & Pilates Trainer) [email protected], 612-215-4345 Ann Haugejorde, Assistant Race Director (Endurance Sports Coach & Personal Trainer) [email protected], 612-215-4341

Dave Cameron, Elite Swim Services Director (Total Immersion Instructor Trainer) [email protected], 612-215-4224

Race Website: www.ywcampls.org/womenstri

mailto:[email protected]

mailto:[email protected]


Training Plan/Guide Outline 1) Plan Overview a) Calendar Plan b) The First Five Weeks c) The Second Four Weeks d) The Final Three Weeks

2) Training Objectives

a) Swim b) Bike c) Run

3) Tri Training Guide a) Weekly Planning Tips b) Training Log c) Optimize your “Third” Sport d) Bricks/Combos and Transitions e) Building Training Volume f) Strength & Conditioning g) Recovery Tips

4) Appendix a) About Triathlon/Rules b) Timeline & Checklist c) Local, National and Online Triathlon Resources

Notes: All bike and run numbers refer to minutes. Swim numbers refer to yards. Sets x (Reps x Distance/Rep RI)/Set RI or, e.g. 3 x (4x25/20”)/60” = Do 25 yards (1 length) four times with a 20 second rest in between each 25. Do that set of four, three times with a 60 second rest in between each set of four. Swim workouts only list main set. We encourage you to build toward adding more warm-up that includes technique drills.


YWCA OF MINNEAPOLIS WOMEN’S TRIATHLON: 12-WEEK TRAINING PLAN

Week Mon Tue Wed Thur Fri Sat Sun Notes May 21

Bike Build *The majority of the race is spent

on the bike. Don’t

underestimate the importance in training the

bike!*

Rest Day 25 yards = 1 length in a standard pool 50 yards = 1 lap in a standard pool 500 yards = 20 lengths or 10 laps in a standard pool

Swim 10 x25yds/ Rest as much as necessary between 25s to do the next

Run-10* Walk-20

Bike-30

Swim 2x50yds/40sec 8x25/20” 2x50/40”

Run -5 easy Walk-25 easy

Bike – 50 easy If 50 minutes is too much too soon (or your rear is not yet accustomed to the seat), feel free to make this a bit shorter or break it into two workouts.

Swim: 2x, (250, 400)=650yds Bike: 2x, (30, 50) = 80 Run: 2x, (10, 5) = 15 min, 45 min walking Run/walk tip: If you are not at a point where you can run for 10 minutes continuously, intermix the walking so that you run for 10 minutes total: e.g. (Run 1, Walk 2) x 10. Each week (other than the “unload” weeks) try to hit the total # of minutes running, increase your run interval time, and increase your continuous time…even if it’s not what is specified. The body is made to adapt!

May 28 Bike build

Rest Day Swim 20x25/15”

Run-15 Walk-15

Bike -40 Try to find a hilly route and do some hill repeats: try 10 x 20s! Use your gears!

Swim 4x50yds/40” 8x25/20” 4x50/40”

Run - 8 Walk-20 Run - 7

Bike-65 easy If you hear any squeaks on your bike, it’s time for a spring tune-up! We recommend Gear West: gearwestbike.com Learn to inflate your own tires. You should be inflating them weekly.

Swim: 2x, (500, 600) = 1100 Bike: 2x, (40, 65) = 105 Run: 2x, (15, 15) = 30, walk = 35 Bike tip: Keep your cadence 80-100+ revolutions per minute to increase aerobic effect and delay muscular fatigue. If you don’t have a bike computer or your bike computer does not read rpm’s, use an indoor bike to see how 100 rpm’s feel (work up to it) &/or do a few 1 minute cadence checks while you ride outside.

June 4 Bike build

Rest Day Swim 4x25/20” 4x50/40” 1x75/50” 4x50/40” 4x25/20”

Run -20 Walk-10 Run tip: Keep your hands relaxed (not splayed stiffly or in tight balls). Imagine you are holding eggs. Use an arm carriage that is less than 90 degrees (longer lever = harder) & feels comfortable.

Bike-40 with 5 “cadence checks” (see bike tip from last week)

Swim 4x75/40” 4x50/30” 8x25/15”

Run-10 Walk-20 Run tip: Do not over stride or “reach out.” Focus on quick steps. Increase speed by popping your foot more quickly down and off the ground. Your foot should strike under your hips, not in front.

Bike-80 w/ 15x20s hill repeats

Swim: 2x, (675, 700) = 1375 Bike: 2x, (40, 80) = 120 Run: 2x, (20, 10) = 30, walk 30 Swim tip: Try to keep your head in line with your spine. You should be looking at the bottom of the pool while you swim (not the wall ahead). When your head is tilted even slightly up, your hips sink in the water and you have to work much harder to get through the water.




Week Mon Tue Wed Thur Fri Sat Sun Notes June 11

Build

Rest Day Swim 2x100yds/60” 6x50yds/40” 6x25/15”

Run-20 Walk-10 Run-10

Bike-40

Swim 1x100/50” 10x50/30” 1x 100/50”

Swim 2x100/60” 6x75/40” 4x25/15” Run 10 Try a run right after swimming … feel the fatigue effect without making your legs as susceptible to injury from the muscle fatigue biking would create.

Bike-95

Swim: 2x, (650, 750)=1400 Bike: 2x, (40, 95) = 135 Run: 2x, (30, 10) = 40, walk 10 *First “brick” workout, or putting two workouts back-to-back. Swim-bike (SB) brick on Saturday.

June 18 Down week

and first open water

swim

Rest Day Swim 2x (6x50/20”)/ 1min between sets

Run-20 Walk-10 End with 3-4 sprint-strides Sprint-strides are done at the end of a run. 50-80 yds strong (not sprint), relaxed but fast form. Walk 20-30” between.

Bike-40 + 3-4 accels Accels are 30”-1min speed accelerations with 1-2 min easy spinning in between. Not sprinting, but strong and steady. Incorporate into last part of workout or add at the end.

Rest Day Run-20 Walk-10 Swim Open water, 5-15 min

OK to mix in floating, other strokes or take a break on shore. Just get used to being in open water.

Bike-75 Try a hilly route. Even though our bike course is very flat, hills can build good strength on the bike.

Swim: 2x, (600, Open) Bike: 2x, (40, 75) = 115 Run: 2x, (20, 20) = 40, walk=20 Try open water swimming but be safe! Many beaches have long sections within lifeguarded buoys: perfect for getting used to no lane lines, following a buoy line, etc., e.g. in Mpls, try Lake Nokomis main beach. Never swim open water alone and know the laws governing the lake.

June 25 Race

specific

Rest Day Swim 1x150/60” 10x50/20” 6x25/15”

Run-25 hilly Walk-5 4 sprint-strides When running on hills, use short, quick steps. Keep up turnover with shorter steps. Lean slightly into hills going up. Lean slightly down hills on the down and focus on leg turnover.

Bike-Run(BR) Brick Bike-30 + 4-5 accels Run-10 First bike-run brick! Your legs will feel wobbly coming off of the bike but just try to keep yourself moving.

Swim Open, 10-20 Try different colored goggles. Metallic lens goggles can cut glare well.

Run-20 Walk – 5 Run-10

Bike-105 During the ride, do 3 x 10 minutes at an increased pace. Do not gear up and drop your cadence though. Keep your cadence high.

Swim: 2x, (800, Open) Bike: 2x, (30, 105) = 135 Run: 3x, (20, 10, 30) = 60, walk=15 Open water swim tip: Practice “sighting” by finding something far in the distance (usually on the far shore line) in the direction you want to swim. Keep your head down during most strokes but incorporate a “peek” periodically to make sure you are still on course. You have to make sure you are heading in the right direction but sighting can also get you off course if you throw off your stroke. Try swimming without sighting for 25 strokes to see if you tend to swim in a straight line or veer in one direction.




Week Mon Tue Wed Thur Fri Sat Sun Notes July 2 Race

specific

Rest Day Swim 1x200/60” 2x100/30” 8x50/30” 4x25/15”

Run-30 Walk-10 4 sprint-strides

BR Brick Bike-50 + 2-3 long gradual hills Run-15 Keep steady effort on bike by lowering gear and keeping cadence close to 80.

Swim Open, 25

Run-25 Walk-10 5 sprint -strides

Bike-120

long bike goal

Swim: 2x, (900, Open) Bike: 2x, (50, 120) = 170 Run: 3x, (30, 15, 25) = 65, walk=20 Bike tip: Incorporate single leg drills (most effective with clipless pedals), e.g. 5x30” each leg/easy 1-2min spin in between reps. Focus on “unweighting” the pedal on the upstroke, pushing across the top into the power phase, begin pulling across the bottom at 4:00. Focus on this technique while you are riding.

July 9 Race

specific

Rest Day Swim 1x300/60” 2x150/30” 8x50/20” 2x25/15” long pool swim

goal

Run-35 6 sprint -strides

Bike-50 + 4-6 accels Optional: Swim-easy

Run-25 SB Brick Swim-Open, 10 Bike-30 x 3-4 hills Test swim to bike clothing and to see if you get a bit dizzy coming out of the water (very common).

BR Brick Bike-90 Run-15 Ease in to Run=Focus on short, quicker steps

Swim: 2x, (1050, Open) Bike: 3x, (50, 30, 90) = 170 Run: 3x, (35, 25, 15) = 75

July 16 Down

Rest Day Swim 1x400/60” 2x200/30” 4x25/15”

Run-40 8 sprint-strides

Bike-30 Run-5 4 sprint-strides

Rest Rest Practice transitions this day in preparation for tomorrow. Walk through both transitions (T1: swim to bike, and T2: bike to run) multiple times. You do not have to actually get in the water to try this but do practice getting on and off your bike (harder than you think when you’re trying to hurry!)

Put all 3 together for the first time! Swim-10 continuous Bike-90 + 4-5 accels Run-20 with 3-4 hills + 3-4 strides

Swim: 3x, (900, Open) Bike: 2x, (60, 90) = 150 Run: 3x, (40, 5, 20) = 60




Week Mon Tue Wed Thur Fri Sat Sun Notes July 23 Race

specific

Rest Day Swim 1 x500/60” 8x50/15”

Run-45 8 sprint- strides

Long Run Goal

BR Brick: Bike-90 flat + 5-6 accels Run-10

Rest SB Brick: Swim Open 500 time+5 min Bike-20 Keep it easy and relaxed. Goal is time in open water.

BR Brick: Bike-60 hilly or 5-6 hill repeats Run-25+4-5 strides

Swim: 2x, (900, Open) Bike: 3x, (90, 20, 60) = 170 Run: 3x, (45, 10, 25) = 75

Jul 30

Start Taper & Race

Prep

Rest Day Swim 1x500/50” 2x100/30” 4x25/15”

Run-30 6 sprint- strides

Bike-50 hilly + 4-5 accels Run-10 6 sprint- strides

Rest Swim Open 500 time+5 min

BR Brick Bike-60 flat Run-10+2-3 strides

Swim: 2x, (800,Open) Bike: 2x, (50, 60) = 110 Run: 3x, (30, 10, 10) = 50 Prep race bag, bike tuneup, plan travel

Aug 6

RACE WEEK

TAPER!

Rest Day Swim 8x50/30” Bike-40+accels Don’t need to do as Brick. In fact, separation is good

Run-25 8 sprint-strides

Bike-15+3-4 accels Run-5 4 sprint-strides

Rest or 20 of any one

portion

Packet pick-up: YWCA Midtown 3 p.m. – 8 p.m.

Rest Day

Packet pick-up: YWCA Midtown 12 p.m. – 4 p.m.

8:00 YWCA Women’s

Triathlon

RACE WEEK

TAPER!

HAVE A BLAST!


Plan Overview The plan has three training blocks (sometimes called mesocycles). Within each block, the training load increases systematically with a break, or “down” week. This “down” week is very important and is included to ensure that you are recovering from your training and fitness adaptations are taking hold. It is common to schedule a race or quality workout session at the end of the unload week.

WEEKS 1-5: ROUTINE & BUILD ENDURANCE Goals: 1) Establish a “training routine” and your “feel” for multi-sport

training. a) Consistency is your biggest friend. Even if you don’t think your

workouts sound very impressive. It will add up over time! Just get out there.

b) Aim for 2 workouts per week per sport spread evenly throughout the week.

c) Don’t go so hard in a workout that you aren’t able to come back the next day. d) Consider a training partner or group to help keep you motivated and honest!

2) Address basic issues such as swim lessons/Total Immersion, bike fit and training gear, new running shoes, etc. This is the time to start getting comfortable with new gear you might want to use (e.g. wetsuits, clipless pedals, particularly; they take practice but can add a lot of efficiency and speed)

3) Don’t worry about Bricks (combo workouts-see training guide) yet. 4) The intensity level for this phase should all be “easy” workouts. Keep your pace within yourself so you could

carry a conversation (Z1-Z2 for heart rate folks). a) Alternate walk/run if necessary b) Use easier gears on the bike and spin (80-100 revolutions per minute)

WEEKS 6-9: BUILDING Goals: 1) In general, you should now be able (or close!) to completing each sport’s distance by itself, i.e. be able to

separately swim 500 yds, bike 15.5 miles and run 3.1 miles (5K). If you are not quite there yet for one of the sports, be sure to make that sport a higher priority during this phase. The tendency is often to neglect the area of least comfort or success. Resist that urge and, instead, focus more on that sport.

2) Continue increasing the “long” day in each sport, particularly biking and running. 3) Add some race specificity or goal paces

a) Bricks (also called Combos), i.e. swim/bike, bike/run sessions b) Some hills, strides and accelerations (see plan)

Caution: This might be the phase where you are most likely to overdo it. First, the workouts get a little more

demanding. Second, the race is getting close enough that many athletes make the mistake of thinking they can “cram” in the workouts. Don’t panic and try to “make up” workouts if you miss one. If you are going to err, it is far better to err on the side of undertraining than overtraining. Key Reminders 1) Check out the recovery tips in the Appendix 2) Don’t drop the important balls in the rest of your life. Integration is the key. It is a lot easier to juggle if the balls can come closer together.


WEEKS 10-12: COUNTDOWN Goals: 1) Build your training load to your peak in the last week of the last

cycle or the first week of this cycle. 2) Ensure recovery by starting to back off in week 11 (quality race

specificity but lower volume) and tapering week 12. 3) Focus on race specific training 4) Organize your gear well before race day and get your bike tuned

up. Create a race checklist (see example in the appendix). 5) Back off any strength and conditioning or cross training that you

may have been doing. Just continue what you may need to remain injury free.

6) Pay attention to your rest days. Do your quality workouts feel stronger when you rest completely the day before or do you feel better if you rest completely two days before and then do something easy the day before to “get loose.” This is highly individual. Use this knowledge to plan your pre-race rest schedule.

7) Avoid scheduling any long workouts, especially long runs or your longest workouts of the season for any sports, at least 7-10 days out from race day.

THE TAPER (the final week!) At this point, your diligent training is “in the bank.” You will not reap much, if any, benefit from additional heavier training this close to race day. In fact, too much training too close to race day is more likely to adversely affect your race. Rest is the main focus of the taper. You will not lose your triathlon fitness during this short taper phase! Trust that the overall reduced level of training will result in you going to the line fresher and stronger.

GOOD LUCK!

ENJOY THE JOURNEY!

SEE YOU ON RACE DAY!


Training Objectives

Swim Objectives and Notes Goal: 500 yds open water pack swim Training Objectives Endurance to cover 500 yds (with

confidence and strength) Build to 1050 yds in pool and 25 min

open water. You want to be comfortable at a

distance greater than race distance. Open water is a much different

experience than pool swimming. There are no lane lines and no wall. It often adds to a beginner’s anxiety and tendency to panic. Be sure to spend time in open water, e.g. once per week once the lakes are warm enough.

If you are going to race with a wetsuit, be sure to practice with it first! Beginners aren’t used to the pressure it sometimes creates on the chest or around the neck. It also takes practice to get it off for the transition to the bike. But beginners certainly appreciate the buoyancy, speed and warmth wetsuits provide. If you aren’t ready to buy a wetsuit, try renting one at Gear West Bike & Triathlon.

Technique is crucial for conserving energy, swimming faster and helping to stay relaxed and calm in the water even when bumped or knocked by all the other arms and legs churning the water around you. Improving technique will also help endurance and is great insurance to avoid thrashing, over-kicking and general panicking.

The swim sets the mental and physical tone for the race. Give it the attention it deserves so you feel strong and confident coming out of the water.

Practice sighting in open water (take Tri Race Skills or Total Immersion for help with technique). Resources The summer Beginner Tri Skills and Triathlon Race Skills class teach and practice open water techniques as well

as transition techniques: http://begtriskills2012.zapevent.com or http://triraceskills2012.zapevent.com. Total Immersion at the YWCA of Minneapolis. This teaching and swimming technique is used by both elites

and beginners alike to improve efficiency while decreasing effort in the water. Check the website for more information: https://www.ywcampls.org/fitness/swimming_and_aquatics/total_immersion_swimming_instruction/

Masters swim practices at the YWCA of Minneapolis. See YWCA website for schedule and more info: https://www.ywcampls.org/fitness/swimming_and_aquatics/masters_group_swimming/

If you are not ready for masters but want to improve your stroke and endurance in the pool, try Swim Conditioning classes available at the YWCA of Minneapolis. Register through the front desk or through ZapEvents: http://2012swimcond.zapevent.com

Practice Open Water skills in a one-day clinic at the race site with our Open Water Swim Clinics: http://2012openwater.zapevent.com

Practice the course for the Women’s Triathlon at the race site with our Women’s Tri Swim Course Preview: http://2012wtriswimcourse.zapevent.com

http://begtriskills2012.zapevent.com/

http://triraceskills2012.zapevent.com/

https://www.ywcampls.org/fitness/swimming_and_aquatics/total_immersion_swimming_instruction/

https://www.ywcampls.org/fitness/swimming_and_aquatics/masters_group_swimming/

http://2012swimcond.zapevent.com/

http://2012openwater.zapevent.com/

http://2012wtriswimcourse.zapevent.com/


Bike Objectives and Notes Goal: Bike 15.5 miles and have energy to run Training Objectives Utilize the bike as the fastest tool you will have

on race day. Compared to most sprint triathlons, the bike course is slightly longer proportionally to the swim and run. Many beginning triathletes tend to underestimate the bike leg. Build to a long bike of 2 hours Incorporate 90 minute bike sessions

with multiple bricks Learn to use your gears!

Aim for a cadence of 80-100 revolutions per minute.

Avoid “mashing” the gears (pedaling with a slow cadence in too big of a gear). Doing this repeatedly can strain the knees and quickly fatigues your quads.

Our course is fairly flat but there are a couple of hills and quite a few turns. Your goal is to have a steady and even effort (not steady pace). Be sure to “gear down” (easier gear) when climbing or turning to keep your cadence up.

Improve your pedaling technique by incorporating some drills. Higher cadence drills help make a higher cadence feel smoother. An example: warmup 10-20 minutes

followed by 5-8x30 seconds at 100 cadence with 30 seconds between reps. Single leg drills teach you to pedal the circle, not just mash down, i.e. “unweight” the pedal on the

upstroke, push across the top into the power stroke, begin to pull back at 4:00. An example is 5x20-30 seconds single leg pedaling (alternate legs) followed by 30 seconds double leg while focusing on the pedal stroke of the drill leg. Most effective with clipless pedals.

Mileage and time buildup can usually be a little faster for the bike than the run. The impact is less so there is less chance of injury, however that depends on having the proper fit and form on your bike.

Evaluate your bike fit to you optimize comfort, aerodynamics and power generation. A poorly fitted bike is the most common reason for discomfort and injury with biking.

Improve your bike handling skills by practicing things like cornering, passing, going downhill, etc. It requires practice out on the road under real life cycling circumstances.

If you can, practice riding the actual course. You will know what to expect and how to plan your race.

Resources Please review USA Triathlon rules regarding the bike (there is a pdf on the training and support page of the

race website). This is where the most newbies, often unknowingly, break the rules and sometimes receive time penalties. The rules help keep the race safe.

Figure out gear and clothing early in your training. Never ride without a helmet. Real cycling shorts and a water bottle/cage are crucial for training. Bike gloves and sunglasses are also

high on the list. Cycling shoes and clipless pedals are probably the most impactful upgrade you can make to improve

pedaling technique and gain power (and are actually safer once you get used to them). Gear West Bike & Triathlon can help with any gear questions and they carry the biggest selection of tri-

related clothing in the Twin Cities. They are also the most experienced store in the Twin Cities for fitting triathletes to bikes.


Running Objectives and Notes

Goal: Run a 5K after doing the swim and bike Training Objectives Build to a run (or run/walk) of 45 minutes. Walking is OK for new runners! You can

ease into running by doing workouts that alternate running and walking, e.g. run 3/walk 1. Adjust the ratio as needed and gradually increase the running time compared to the walking time until you can run 30 minutes.

Running has the most impact stress of the three sports and, thus, the higher rate of injury. In fact, many runners turn to triathlon because the cross training helps with muscle balance. Also be sure to focus on shorter but quicker steps, e.g. aim for a leg turnover cadence of 85-90 steps per minute per leg (170-180 total steps per minute). This helps reduce overstriding and the resultant “braking” impact stress and is a more efficient stride.

Consider support options: Run with other people. It is helpful to have a friend, training partner, or group that helps push you

sometimes but that can also keep you from overdoing it at other times. A coach/trainer can help you with your running form, manage and rehab injuries, and help determine an

effective progression. The YWCA offers many experienced trainers who can help with various aspects of running training.

Sprint-strides are a great way to loosen up, build running-specific strength, and improve form. At the end of a run, walk a bit and then do 4-8x50-80 yards of faster running with 20-40 seconds easy walking in between reps. These are not sprints but fast form running and should not leave you breathless.

Resources Be sure to get well-fitted running shoes that complement and balance your biomechanics. Go to a specialty

running store where they are much more familiar with your needs as a runner and triathlete. A few tips for shoe buying: Go at the end of the day or after a run. Your feet swell when you run and throughout the day. For the

same reason, wear the same thickness of socks you typically wear for running. Take your old shoes. The wear pattern will be helpful to pick a shoe for your biomechanics.

Be prepared to do some test running in the shoes. Any real running store will expect you to want to take them for a short test run.


Tri Training Guidelines

Weekly Planning Tips Build a routine and make it easy to keep.

Support from family and friends Put your workouts on your calendar and hold to them like any appointment Find a training partner to share motivation Be prepared with potential “replacement sessions” for days when the weather prevents you from

accomplishing your outdoor training, e.g. treadmill, cycle class, strength & conditioning, pilates, yoga, etc. How many workouts per week? It depends on where you are in the program. Early on, aim for higher

frequency of workouts that are shorter and have a quicker recovery (ready to go again the next day). 6-8 training sessions per week is a good goal. You can do two workouts on the same day but try to

separate them, e.g. morning and evening. Designate at least two training slots for each race discipline, i.e., two swims, two bikes, and two runs.

Balance these sessions throughout the week, e.g. each sport never has more than four days before the next one.

If you cannot fit more than one session per day for six days, consider adding a workout for your “third” sport.

Plan higher quality or technique workouts the day after a rest or easy day. You want your nervous system and muscles to be fresh to ensure quality practice and avoid injuries, e.g. Usually do swim technique work at the beginning of a workout. Schedule Bricks after a rest or easy day. Avoid hard runs on days following hard bikes. You are only asking for injury and possibly poor running

form if you always run on tired legs. Plan one long run and one long bike per week. If your runs are over one hour and your bike is over two hours,

you might consider a 10-day training cycle or two-week (alternate long runs and long bikes per week). Avoid long workouts the week before a race.

Pay attention to rest and recovery. Alternate hard and easy days of training. Balance the muscles and physiological systems that you are stressing. The point to remember is that it is the time between workouts that your body adapts to training. Overtraining is as much a matter of under-resting as it is too much training. Always leave one day for complete rest. And try not to schedule this when you have to travel, do a million

errands, or have other life stressors. You always want to try and sync your training with life stress and responsibilities.

If sleep and nutrition fall apart, so will your training and health. Simple. Every 3-4 weeks, schedule an “unload” week where you reduce your training volume. This ensures that

your body can adapt to your training progression. This is a good week to refresh technique drills, practice transitions, take care of gear, etc.

If you miss a training session due to any of life’s unforeseeable events (work, family, etc…), let it go. You’ll be OK! Don’t try to squeeze it back in without adjusting the rest of your schedule. If you repeatedly miss a scheduled session it is an indicator that you need to make an adjustment to your training schedule. Your plan should be fluid and flexible.

You can do more than one workout per day. If you are trying to build your base (early in your season or training history), try to separate the workouts, e.g. morning and late afternoon/evening. This allows more recovery so you can do a little more with good form.


Training Log Keeping a training log can be helpful to monitor how you are adapting to your training and plan workouts going forward. Some triathletes have detailed logs that include heart rate information, perceived exertion, distances, times, mental state, morning heart rate, food logs, sleep amounts and ratings, etc. Others quickly jot down how long they swam or how far they rode, etc. Keep as much information as you find helpful.

How to Optimize Your Third Sport Add an extra session to your weekly plan that focuses on a steady, aerobic effort level. Not long and not hard,

e.g. 2-3 mi run. You may need to back off your more experienced sports. Improve your form with an extra technique session, lesson or a class in this sport, e.g. Total Immersion or

Swim Conditioning for swimming, getting a professional bike fit, learning running drills from a coach. Form improvements allow you to go the same speed or faster with less energy output.

Finish workout sessions with form speed reps. These are not sprints. They are strong with good form. Slightly faster than race pace (for how short they are, this is very easy). The goal is to leave these motions in muscle memory as well as to build sport-specific strength. Make them short enough and with enough rest between reps that you are not breathless. Swim: at the end of your workout, finish with 4-12 x 25 yds strong. Rest on the wall for 20-30” between

reps. Bike: for the last 10 min of your ride, do 4 x 30 sec. faster riding with 2 min easy spin in between. Run: After an easy run, do 4-8 x 50-80 yd “strides” with 20-40 sec walking before you start your next one.

Focus on slightly more force down and back into the ground (not reaching out for a long stride) and with fast leg turnover and minimizing ground contact time.

Bricks/Combos and Transitions A “brick” or “combo” workout is when you do one sport right after another. Some coaches and athletes prefer the term “combo” because they believe “brick” sounds too intimidating. We think it depends on your personality. If you complete a brick, maybe you visualize yourself hard as a brick or strong as a brick or the workout as an essential building block of your training plan. In triathlon, you aren’t done until you have finished the run. For most triathletes, the goal should be a smooth, even effort, flow from one sport to the other. You don’t need to “kick” the first sport in, get a frantic adrenaline rush in the transition and then blast out on the second sport. Think calm and smooth and keep the transition simple.

Swim-to-Bike (“T1”)Tips The muscle groups used are very different. Ease into the bike for a couple minutes while blood is redirecting

or you can easily go “anaerobic.” You have been horizontal and are suddenly vertical as you come out of the water. Many find their legs

rubbery or are even a little dizzy. Tips: Don’t try to sprint to the end of the swim. In a triathlon, you still have a lot farther to go. Swim until your hands touch the bottom. Standing up too far out will force you to use a lot of energy

walk-plowing through the water. Some feel that a slightly faster kicking beat towards the end of the swim is helpful to redirect blood flow

but beware because kicking requires a lot of energy. It probably isn’t worth it. You are likely better off taking short little steps out of the water to start redirecting blood.

Test your clothes! Is what you are choosing to wear feel fast in the water AND dry quickly and provide enough support on the bike?

Bike-to-Run (“T2”) Tips Most triathletes find that a few bike-run bricks are invaluable for race preparation. Climbing off the bike and finding your run legs can be a challenge especially if running is not your “first-best” sport. A couple guidelines:


Be gradual. For your first bike-run, do a short, easy bike followed by just a half mile run (or even shorter). Unless running is your first sport, you are probably better off lengthening or gradually intensifying the bike

while keeping the run shorter (.5-2mi) but maintaining good form. One general rule for brick workouts is to save the racing for race day. If you are just getting to the point where you have reached each sport’s race distance as your long day, don’t try and do race distance bricks. This is training, not racing. For lots of transition tips and tricks, try our Beginner Tri Skills Beginner Tri Skills http://begtriskills2012.zapevent.com or Triathlon Race Skills http://triraceskills2012.zapevent.com.

Building Training Volume: Gradual Progression The general rule of thumb is that, on average, you don’t want to increase your training volume more than 10% in any one week. You should apply this to your overall training as well as to each sport. For each sport, pick one workout a week to be your “long” day in that sport. Then gradually progress the length of this day up to approximately 150% of the race distance. Biking can often be progressed a little faster than running due to less impact. You can make it 200% if you have experience in that sport. However, it might be helpful to back off your “first” sport in order to have the energy and muscle reserve to more safely and comfortably handle a buildup in your second and third sports. You will have to judge how strong are your strengths and how weak are your weaknesses. It is often too much to increase the long day for each sport every week. If your long days are at race distance, you might be able to handle it. However, if you are getting too tired, consider alternating weeks for bike and run increases. In other words, increase your long run one week and your long bike the next week (while holding your long run where it was). And then back to a long run increase the third week, though you might be able to handle an increase in both on the third week if the fourth week is an “unload” week.

Strength and Conditioning If you are a triathlon newbie (beginner), we HIGHLY recommend that you consider working with an Endurance Sports coach or a personal trainer to develop a strength plan that meshes with your tri training. It can be extremely beneficial for both performance and injury resistance. Beginners, women and masters (age 40+) tend to benefit most from a regular program. If you have a regular schedule of some kind of strength and conditioning, you may maintain it, e.g. weights, yoga, pilates, etc. You may need to slightly back off your regular routine until after the tri. However, if it is what keeps you healthy and avoid injury, keep it going.

http://begtriskills2012.zapevent.com/

http://triraceskills2012.zapevent.com/


Tips on Recovering Between Workouts It is the time between training sessions that your body "catches up" and makes adaptations to become stronger. Facilitate those adaptations by optimizing your recovery. You will be better prepared for your next workout and help ensure it will be a quality workout. It is consistently doing the "little" things that builds long-term progress. WARM UP! Jumping into high intensity work without being fully warmed up can cause minor connective tissue damage. You may not notice it as obvious pain, but your muscles may experience some swelling and leave you feeling flat the next day. Ease into your workouts with walking or easy jogging and perhaps some drills and strides if planning a higher intensity workout. Stretching is not warming up. Stretch after your workout, not before! STRETCH! For many, it is essential to stretch after every workout. This doesn't just maintain flexibility. Stretching also helps muscles relax, thereby allowing greater blood flow. Flushing the muscles with blood both speeds up waste removal and brings in nutrients. For athletes with hyper-flexibility, it will be more important to do controlled core work to increase stability. ICE! Do it right after you finish your workout. Ice for 5-15 minutes (depending on the body part) any areas that feel sore or particularly fatigued. It doesn't have to be an injury! You can even try sitting in a tubful of cold water (add ice if you're brave) for 5-10 minutes. This works! Don't use heat (pads or hot tub) after tough workouts because if you have any damage and swelling, the heat can make it worse. If you have trouble spots, icing 3-4 times per day for 15-20 minutes for a couple days can be a first round of defense. Do not ice before a workout. GET IN THE POOL! Even if you don’t do laps, just walk/jog around and move your arms and legs through the water. The movements and resistance of the water help loosen you up, and the hydrostatic pressure of the water serves to "massage" your whole body. Try it after a tough workout, race, or even weight training. MASSAGE. There is nothing like a good massage. It can "flush" muscles to aid recovery, reduce swelling, loosen tight spots, and help you relax. Always work toward the heart. Information about massage at the YWCA can be found on our website: http://ywcampls.org/healthfitness/massage/index.asp These are the therapists who will be serving you after the Women’s Tri. DRAIN! After a workout, lie on your back with your feet in the air (lean them against a wall or a chair) for 5-15 min. Put a towel under your hips to get an even more direct flow to your heart. This helps reduce fluid accumulation and swelling (lymph drains to the heart and returns fluid to circulation). Best done at the end of a workout, after a race, the end of the day or any time you have been sitting or standing around for a long time. REHYDRATE. Your rehydration (and refueling!) plan should actually begin before your workout or race by already having muscles (not stomachs) at a full tank. Keeping yourself hydrated during the day is one way to help avoid energy slumps or illness. What are you supposed to do when you are sick? Hydrate! So be proactive and do it before you are sick. After really long and sweaty workouts, try setting a watch timer for every 15 minutes and, for the next hour or two, make yourself drink a little every time it goes off. REFUEL. There is a “window of opportunity” after a workout when your muscles are most receptive to restocking their glycogen stores. The first 15-30 minutes is the best. Eat a carbohydrate snack with a little protein (approx 3-4:1 ratio) as soon after your workout as possible. The window remains effective up to 1-2 hours, so that is a good time to follow up with a healthy meal. SLEEP. Lose too much sleep and eventually you will lose the quality of your training. If you get sick, you can’t train at all. Take care of yourself! Yes, naps are good. LIGHT, AEROBIC STUFF. Most helpful the day after a hard workout by increasing blood flow to connective tissues. Definitely better than just lying around feeling tired and sore! For example, scheduling an easy swim the day after a long run can help speed recovery.

http://ywcampls.org/healthfitness/massage/index.asp


Appendix

TRIATHLON RESOURCES USA Triathlon, the national governing body for multisport, supports the sports of Triathlon, Duathlon, Aquathlon, Winter Triathlon, and Off-Road Duathlons/Triathlons. Triathlon is by far the most popular and has several racing distances, from youth events all the way up to double and triple ultra distance events. Athletes of all shapes, sizes, ages and fitness levels compete in triathlon yearly to prove that when you put your mind to it, anything is possible. Typical Event Distances (swim/bike/run) Yds=yards, m=meters, K=kilometers, Mi=miles Distances within each designation vary due to course layout. USAT designates the following distance categories: Youth: Age 7-10 (100yds/5K/1K); Age 11-14 (200 yds/10K/2K) Sprint: 750m/20K/5K Intermediate: 1500m/40K/10K (standard Olympic distance). Formerly called “International” Long Course: 1.2 mi/56 mi/13.1 mi (half iron) Ultra Distance: 2.4 mi/112 mi/26.2 mi (iron distance) The term “Ironman” is a trademark of World Triathlon Corp. so you will often see the term “Iron” or “Half-Iron”. In triathlons, the transition between the sports is included in your total time. Transitions are often called triathlon’s fourth sport and are referred to as T1 (swim-to-bike) and T2 (bike-to-run). USAT Triathlon Rules Rules are in place for both safety and fairness. Below are some of the most commonly violated rules. 1) Helmets must be worn at all times while on your bike, including before, during and after the race. And

the chin strap MUST be buckled. 2) No assistance other than that offered by race and medical officials may be used. 3) All equipment must be kept in the designated Transition Area. The wheel of the bicycle must be down on

the side of the assigned space. Only race participants are allowed in the transition area. 4) All bike bar ends must be plugged 5) No glass containers are allowed in the transition area 6) Drafting. You must keep at least 3 bike lengths between your front wheel and the rear wheel of the

cyclist in front of you. If you move into the zone, you must pass within 15 seconds. 7) Blocking. Riding on the left side of the lane without passing anyone and interfering with other cyclists

attempting to pass. In other words, you must always ride on the right and pass on the left. 8) Overtaken. As soon as another athlete’s wheel passes in front of yours, you have 15 seconds to drop back

out of zone before you may attempt to repass. It is your responsibility to fall back. 9) Wetsuits are permitted if the water temperature is 78.0 degrees or cooler. If the water temperature is

between 78.1-84 degrees, you can wear a wetsuit but are not eligible for awards. Above 84 degrees, wetsuits are prohibited.

10) Public nudity is not allowed at any point during the race, including the transition area. Public urination is also not allowed.

11) Personal audio devices, e.g. iPods, may not be carried or worn at any point during the race. 12) Abandonment. All personal equipment and belongings taken out onto the course must stay on the

athlete the entire time. This includes garbage, clothing, water bottles, gear, etc.


Local and National Triathlon Resources YWCA of Minneapolis Triathlon: Triathlon Skills class, Women’s Tri Course Preview Workshop, Pre-Race Prep, Indoor

Triathlons, Women’s Triathlon Swimming: Total Immersion, Swim Conditioning, Open Water Swim Clinics, Women’s Tri Swim

Course Preview, Masters, Adult swim lessons Cycling: Tri Skills classes, Endurance Sports Coaching, Spin classes, 5-Hour rides (winter/spring) Running: Endurance Sports Coaching, Running Intervals Classes Coaching/Fitness: Endurance Sports Coaching, Metabolic Testing, Personal Training, Active Isolated

Stretching, Pilates, Biospace Body Composition Testing National Governing Body USA Triathlon, www.usatriathlon.org Magazines and Race Calendars

1) MNTri News: minnesotatrinews.com (best Minnesota multisport calendar) 2) Tri Find, trifind.com, when you want to go out of the region to race 3) Triathlete, triathletemag.com 4) Inside Triathlon, insidetri.com Books (tons, check Amazon, here are a few select) 1) Triathlon 101 by John Mora 2) The Triathlete’s Training Bible by Joe Friel 3) Training Plans for Multisport Athletes by Gale Bernhardt 4) Slow, Fat Triathlete by Jayne Williams 5) The Woman Triathlete by Christina Gandolfo 6) Transformed by Triathlon by Jane Booth Online Training Logs and Maps 1) Training Peaks, trainingpeaks.com, the gold standard (download HR, Power, etc) 2) Map My Tri. mapmytri.com, also allows you to map and measure your courses, create groups, etc 3) On Tri: Ontri.com 4) Logarun.com made for running but has the capability to track everything Local Stores The YWCA Women’s Tri Official Bike Partner is also one of the best local resources so we put them at the top of the list 1) Gear West Bike & Triathlon, gearwestbike.com 2) Gear West Run & Ski, gearwest.com 3) Urban Tri, urbantri.net Online resources and stores 1) Beginnertriathlete.com 2) Slowtwitch.com 3) Gearwestbike.com 4) Active.com 5) Trizone.com 6) Trisports.com 7) Trinewbies.com 8) Trifuel.com 9) Trijuice.com

http://www.usatriathlon.org/


Women’s Tri Timeline Now: Race day and packet pick-up on your calendar with a few lighter work/life weeks ahead of time if you can

control it. Check to see what classes you can fit in to your schedule to support your training schedule. Plan in other road races or practice triathlons April/May Purchase new equipment and start to practice with it. Gear up for starting your training plan Sign up for classes or find some additional training support if you need it for either knowledge-building or

accountability. June/July Get on the race course at least a few times if possible. Attend a Course Prep Workshop (learn the course) or a Pre-Race Prep Workshop (learn what to do the last

couple days before a race) or both. With at least a few weeks before the race, check with a bike shop to make sure your bike does not need

major repairs Aug 10

th-11

th

Packet pick-up: YWCA Midtown (2121 E. Lake Street, Minneapolis, MN) Friday, August 10

th: 3 p.m. – 8 p.m.

Saturday, August 11th

: 1 p.m. – 5 p.m. No race day packet pick-up You must present a photo ID and bring your USAT ID if you are a member

Put race numbers where you will need them for the race Final bike check (get tuned a week before, this should just be a check) Pack your kit bag Race day It is always a good idea to plan to get to the race early. Parking can sometimes be an issue. If you arrive

early you can park and prepare without added time stress. Be aware of when the transition area closes. Attend the race meeting before the start. The race meeting is essential whether this if your first triathlon

or you are a seasoned racer. The meeting tells you what to expect during the race. Sometimes, small changes have been made to the course. If you are not at the meeting you will not know about these changes and this could prove costly and stressful.

Be aware of when the transition area will re-open. You may wish to leave some clothing or items at our clothes drop.

Post-race, get some food, massage, cheer for others … it doesn’t matter how experienced you are, it always feels good to relax and bask and share in the accomplishment of meeting a challenge.


Race Checklist Having all of this organized, ready, and thought out the day before, allows you to focus on the race on race day.

Transition Area Race numbers already on bike, helmet, and clothing. Sunscreen Towel for transition area: prevents small stones, etc., from getting in your shoes and a way of

“marking” your area Water/drink bottles Race food: energy gels/bars Plastic bags: these can keep your gear, especially shoes, dry if there is rain “Marker”: if you might have difficulty locating your area in the transition area Band-aids Swim Wetsuit Bodyglide Swim goggles (+ back-up pair) Swim cap (you will receive at packet pick-up) Bike Pump Bike clothing (shoes, gloves, jersey) Seat bag (extra tube, CO2) Helmet Sunglasses Computer Run Run shoes Run clothes Hat

Documents

TRIATHLON TRAINING PLAN BEGINNER SPRINT DISTANCE