BEGINNER PLAN FOR JARDEN WESTCHESTER TRIATHLON (Click here for advanced plan) You should consult your doctor before attempting this plan as the athlete assumes all risks of attempting such a plan and Tri-trainer.com assumes no liability for providing this plan. Appendix at the end of the plan. Workouts are in hours and minutes of duration. If you have questions please email Razortri@aol.com |
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| Week 21 | ||||||||
8/24/2009 |
MON |
TUE |
WED |
THUR |
FRI |
SAT |
SUN |
TOTAL |
STR |
1 |
|
|
|
REST |
|
|
1 |
SWIM |
0.45 |
|
0.45 |
0.45 |
|
2.15 |
||
BIKE |
0.45 |
|
|
2 |
2.45 |
|||
RUN |
0.30 |
|
0.30 |
1 |
0.15 |
2.15 |
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| Week 22 | ||||||||
8/31/2009 |
MON |
TUE |
WED |
THUR |
FRI |
SAT |
SUN |
TOTAL |
STR |
1 |
|
|
|
REST |
|
|
1 |
SWIM |
0.45 |
|
0.45 |
0.45 |
|
2.15 |
||
BIKE |
|
0.45 |
|
2 |
2.45 |
|||
RUN |
|
0.30 |
0.30 |
1 |
0.3 |
2.3 |
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| Week 23 | ||||||||
9/7/2009 |
MON |
TUE |
WED |
THUR |
FRI |
SAT |
SUN |
TOTAL |
STR |
REST |
|
|
|
|
|
|
|
SWIM |
0.45 |
|
0.45 |
1.00 |
|
2.30 |
||
BIKE |
|
0.45 |
|
0.45 |
|
2.3 |
4 |
|
RUN |
0.30 |
|
0.45 |
1.00 |
0.3 |
2.45 |
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| Week 24 | ||||||||
9/14/2009 |
MON |
TUE |
WED |
THUR |
FRI |
SAT |
SUN |
TOTAL |
STR |
REST |
|
|
|
|
|
|
|
SWIM |
0.45 |
|
|
0.45 |
|
1.3 |
||
BIKE |
|
1.00 |
|
1.00 |
|
1.3 |
3.3 |
|
RUN |
0.30 |
|
0.3 |
1.00 |
0.15 |
2.15 |
||
6.15 |
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| Week 25 | BRICK | |||||||
9/21/2009 |
MON |
TUE |
WED |
THUR |
FRI |
SAT |
TOTAL |
|
STR |
|
REST |
|
|||||
SWIM |
0.45 |
0.3 |
**0.30 |
1.15 |
||||
BIKE |
0.45 |
|
0.30 |
1.15 |
||||
RUN |
|
0.3 |
0.15 |
0.45 |
||||
3.15 |
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APPENDIX This is it! The final weeks before your race. If it is your first Triathlon, Congratulations! I would be very interested to know how you did in your first race and if you stayed fairly close to your Plan. If you have been keeping to the plan and your fitness levels have improved, you can now put in some accelerations into your workouts but make sure you recover between your efforts. Save it for the Race! If you are still worried about the swim, you still have time to practice relaxing and also to practice swimming in a wetsuit in open water. Make sure you are swimming with others. **I hope you have managed to do the BRICK workouts so that now you will know what your legs will feel like when you get off the bike. If you haven't done one yet I'd recommend this last one. Also, ** the day before race day is a chance for you to check the nuts and bolts and tires on your bike, and then go for a short run. If you can get to the race site before Race day I would try to do an open water swim and check out the swim start and finish. |
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| NUTRITION/HYDRATION | ||||||||
| On your longer workouts of 45 minutes or more, you should be drinking fluids and it is better to drink an electrolyte like Gatorade or something similar. Your Triathlon is going to be a long workout of around 3 hours or more and you will also need some carbs to fuel your effort. Practice eating an energy bar on the bike or maybe a couple of GU gels. | ||||||||
| HEART RATE ZONES | ||||||||
| IIn
the commentary below you will see reference to Heart Rate Zones.
Zones 1-5 are used or RPE(Rate of Perceived Exertion ) 1-10.
If you have had a Lactate Threshold Test you will know your Heart
Rate Training Zones. If not I would recommend you use the Karvornean
form of measurement on the Tri-Trainer.com web site under Training
articles. Otherwise use the way you feel on a scale of 1 -10
Very Easy to Very Hard. *** As a Beginner, none of your workouts should feel Very Hard *** |
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STRENGTH |
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We've stopped the strength workout in this last 2 weeks to give your muscles a chance for full recovery and now you can just focus on your race specific workouts. You can continue your core ab workouts which I generally do every day. |
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SWIM |
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| You should still be focusing on Swim Technique. Everybody can improve their Technique. Your aim is to finish this swim and feel relaxed for the bike. Continue to spend about 30-50% of you workout focusing on form (SLOWLY) unless you are a good swimmer already. Maybe hire a swim coach. Try open water swimming. Relax. If your swimming is going well, practice some fast 50's which will raise your heart rate to a level close to what you will feel at race start. The day before race day you will see * next to the swim. A swim at the race site is recommended so that you check swim entry and exit and points to sight on . | ||||||||
| BIKE | ||||||||
You should be biking outdoors now and more importantly practicing on Hills as the first half of the Westchester course is very hilly. Practice rides are taking place every Sunday from now from Playland. Meet at 8am in the parking lot. Most of these Sundays you will see on the Plan that a 'BRICK' is posted. You should run after the Bike ride. |
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| RUN | ||||||||
If you are able to run 30 - 45 minutes and you feel comfortable you can start to put in some 20 - 30 second acceleration and then recover. If you still have problems running don't worry. There is no rule against walking in a race and your aim is to finish. You are just building the amount of time that you run or walk for at a very easy pace. Just keep moving for the designated time. |
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As I mentioned in the last phase - KEEP A DIARY OF WHAT YOU ARE DOING. Lastly for race day, look at the Race Check List on www.tri-trainer.com introductory page as that will help you to remember everything you need on race day. |
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| Ray Kelly | ||||||||
