TRAINING PLAN FOR 2011 JARDEN WESTCHESTER TRIATHLON

You should consult a 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.

You've done most of the hard work now keep it together for the last phase and you will have a great race. The BRICKS during this period are very important to get your body used to the transition from running to swimming.

The Swim workouts incorporate workouts at Anaerobic pace. Track workouts are introduced so that you are working at or slightly above race speed. The Bike workouts are similar with workouts at or near your Lactate Threshold Heart Rates or if you haven't been tested, low Zone 4.

Bricks workouts are important and shorter races, 5Ks or 10Ks can replace some of the Runs. Make sure you use the Brick to practice Nutrition and Hydration. You will see that the Bricks are on Sunday. If you participate in the organized rides on Sundays, make sure you still complete the run workout. Rides are from Playland.8.00am start.

The bike course is challenging and has been posted on www.westchestertriathlon.org . If you practice on the course, please respect the residents and DO NOT LITTER.

Appendix of training codes is at the end of each 4 week plan and more detailed workouts can be found on the ' Training Peaks' website. If you have questions, please e mail me at razortri@aol.com.

TAPER AND RACE
Week 25
         
BRICK
 

9/12/2011

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

REST

 

 

 

SWIM

0.45 M

 

  

0.45 A

 

1.30

BIKE

1.00 M4

1.00 E2

1.30 E3-4

3.30

RUN

0.45 S1

0.30 E1

  

1.00 S2

0.30 E3-4

 2.45
  7.45
Week 26
BRICK

9/19/2011

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

 

 

REST

 

RACE!

 

SWIM

0.45 A

 

0.30 E2

0.30**

1.15

BIKE

0.45 S5

 

0.30 S3

 1.15

RUN

 

0.30 S1

 

0.15 S1

 0.45
 
3.15

APPENDIX

STRENGTH
SM
No need from week 23 as your workouts should be hard enough. Abs OK .

SWIM

E2
Technique + Zone 2 . Long Main Sets? 300s to 500s for 40 mins ? Technique to start, 10 minutes as a warm up.
M
Musculare Endurance - Sets of 'T' Time Pace ie 10x150 @ T (15') RI
A
Anaerobic - 100s and 50s at top speed with up to 1-2 min rest. Each as fast as possible.
After Warm up.Try 4 x 50 FAST 30' RI , 50 Kick, REPEAT 4 more times. or 150 FAST, 30' RI, 100 FAST 30' RI, 50 FAST 30' RI 50 Kick . Repeat 3 more times.

** - If you can get to the race site it's worth scoping out the swim start and finish with a swim out to to the breakwater and turn to see what you will be sighting on.

BIKE

E2
Zone 2 HR or RPE
E4
Zone 1- 4 HR or RPE - Work harder, Attack hills, Insert some Speed
S3
Accelerations after w/u. 30 sec accels with full recovery between .3-4 only.
S5
w/u then 3mins 100RPM, 2 mins 110 RPM, 1 min 120+ RPM - Easy gear. 2 minutes recovery. Repeat several times.
M4
w/u .Build to Zone 4 HR and hold for 30 - 40 minutes
T1
Time Trial - If you have your favorite outdoor route, pick a spot and see how long it takes to get there going hard. Part of your longer route works.

RUN

E1
Very easy recovery run.
S1
After easy Warm Up (w/u) 5-6 30 sec accelerations. Not flat out. Build . Full recovery between.
S2
After easy w/u increase pace to comfortable stride. Keep form for 1 minute and recover. HR Zone 3 Max. Recover for 2 minutes and repeat several times.
BRICK

For both Bike and Run, first half of each should be moderate and faster 2nd half. Transition to Run within 5 minutes. Easy run start to loosen up and faster finish. Practice nutrition.
Practice other things like whether you will bike and run without socks. Bike shoes on bike etc.
Ray Kelly
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