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

BASE 3 PHASE - Longer Workout with some speed
Week 13
         
 

6/29/2009

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

1

REST

1

SWIM

  

0.45

0.45

0.45

2.15

BIKE

  

0.45

1.3

2.15

RUN

  

0.30

0.30

0.45

 

1.45
 
7.15
Week 14

7/6/2009

STR

1

 

REST

1

SWIM

0.45

 

0.45

0.45

2.15

BIKE

0.45

1.3

2.15

RUN

0.30

0.30

0.45

 

1.45
 
7.15
Week 15

7/13/2009

STR

1

 

 

1

SWIM

0.45

 

0.45

  

1.00

2.30

BIKE

0.45

0.45

1.45

2.30

RUN

0.30

0.45

  

1.00

 

2.15
 
8.30
Week 16
         
 

7/20/2009

 

STR

1

REST

1

SWIM

0.45

0.30*

0.45

2.00

BIKE

0.45

1.00*

1.45

RUN

0.30

0.45*

 

1.15

6.00

APPENDIX

Ok, you should be feeling pretty good with your workouts. Hopefully if you needed it you took our advice and had some swim lessons. If not you still have some time. Also, that you have been working on your leg strength. Why? This is a tough bike course. There is a cut off time and it would be a shame not to finish. Try to attend some of the training rides When we start so you know what you are up against.

Check www.westchestertriathlon.com

  
HEART RATE ZONES
In the commentary below you will see referance 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 ***

STRENGTH

If you have been building your strength training in the previous 12 weeks and are able to complete 3 x 15 - 20 repetitions of your core exercises, then you can increase the weights each week by 10% if you can manage 3 x 15 reps. Be careful . I would recommend you get an instructor to show proper form of the exercises. Core exercise would include Leg Press, Quad Press, Hamstring Curl, Row , Lat Pulldown and Bench Press. Also Abdominal workout.

Aerobic warm up for 10 minutes before and cool down after exercises. Stretch after and it's good to stretch every day anyway.

SWIM
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.
BIKE

Workouts during the week can be Spin or one leg technique work on a trainer. As the weather has got a lot better and evenings are lighter, try to get out on your bike. Stationary bike and spin classes are OK but you should try to experience hills outdoors. Your Heart rate Zone does not need to go above Zone 2-3 or RPE 2-4 on a scale of 1-10. Try to stay seated on hills to build your leg strength and try to attend the practice rides.
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.
 

The Asterisks * in week 4 are useful in the sense that after 4 weeks you can measure your performance for future tests and monitor your improvement.
Swim * - How far are you swimming in the time allotted? How did that compare to last month?
Run * - Not a speed test, but you may be able to run/walk for the whole 45 minutes? Record how far you went in that 45 minutes. This isn't a race . Try to relax and just keep going even if you walk. Westchester is 6.2 miles. Compare to last month.
Bike - You should now have a course you know , pick a point half way round and see how long it takes you to get there. If you do the Altheus ride, how long did it take you. (That will be longer than 1 hour!)

Oh , I hope everybody is keeping a training diary and writing down everything they do. It will be great to look back at how far you've come and how you got there.
Ray Kelly
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