BEGINNER TRIATHLETE PLAN FOR SLEEPY HOLLOW SPRINT

Congratulations on entering the Sleepy Hollow Sprint Triathlon!

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. If you have questions please E Mail Razortri@aol.com

If you have questions please email Razortri@aol.com

This is the third 4 Week Plan. The last Plan was Base 1. You are training a bit harder.
Strength is still important particularly for your legs as there are 2 tough short hills on the bike.

An explanation of workouts is below the plan. The numbers are minutes .
BASE 2 PHASE
Week 9
         
 

5/14/2012

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

1.0

REST

1.00

SWIM

  

0.45

0.3

1.00

2.15

BIKE

  

0.45

1.15

2.00

RUN

  

0.3

0.3

0.45

 

1.45
 
7.00
Week 10

5/21/2012

STR

1.0

 

REST

 

 1.00

SWIM

0.45

 

0.3

1.00

  

2.15

BIKE

 

0.45

 

 1.30

2.15

RUN

0.3

0.3

1.00

  

1.45
 
7.15
Week 11

5/28/2012

STR

1.0

 

REST

 

1.00

SWIM

0.45

 

0.3

1.00

  

2.15

BIKE

 

0.45

 

 1.30

2.15

RUN

0.45

0.3

1.00

  

2.15
 
7.15
Week 12

6/4/2012

STR

1.0

 

REST

 

1.00

SWIM

0.3

 

0.3

0.45*

  

1.45

BIKE

 

0.45

 

 1.00*

1.45

RUN

0.3

 

0.30*

  

1.00
 
5.30

APPENDIX

You are now in the BASE 2 phase of training after going through the PREP phase and can start to train a bit longer and harder. You are not racing yet and also you do not want to risk injury so train at a moderate pace.Week 12 of this Plan is a Rest and Test week .
You deserve the rest so take it!

  
HEART RATE ZONES

In the commentary below you will see referance to Heart Rate Zones. Usually 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.

STRENGTH

Aerobic warm up for 10 minutes before and cool down after exercises.Stretch after (and every day).
After Prep phase of weight training with very light weights with 15-20 reps you can now move to Strength Maintenance Phase. You can increase your weights by 5% each week. A weight that you can rep 10-15 X. Ask an instructor to show how to properly lift if you aren't sure.

SWIM
You can continue to focus on Swim Technique. A good Technique is the best way to get through the swim. A Wetsuit is going to help you. You can start longer swim repetitions. If you have been swimming 100 repeats, step up to 200's. Your weekend swim could be a continuous swim. 1 Mile?
BIKE

Workouts during the week can be Spin Class or work on a trainer. Everybody can benefit from this early season. Spin is good for leg speed
* There are some tougher hills at the start of the bike course so you should try to practice hills or standing climbs in a Spin Class or on a Trainer.
Tough in a spin class but you Heart rate Zone does not need to go above Zone 2-3 or RPE 4-6 on a scale of 1-10. Now the weather has improved enjoy a longer 1 hour + ride at the weekend.

RUN

All run workouts are at a very easy conversational pace Heart Rate Zone 1-2 or RPE 2-4
There is no problem walking during your run.
The run is nice and flat Just keep working on endurance and building up your longer run/walk at the weekend to 45 minutes to 1 hour.

The Asterisks * in week 12 are useful in the sense that after 4 weeks you can measure your performance for future tests and monitor your improvement.
Swim * - After 12 weeks of swimming, see how far you can swim continuously . Record that.
Run * - Not a speed test, but you may be able to run for the whole 30 minutes?
Bike * - How far can you Bike in 1 Hour?
Ray Kelly
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