TRAINING PLAN FOR SLEEPY HOLLOW SPRINT TRIATHLON
WEEKS 9-10

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

5/31/2010

MON

TUE

WED

THUR

FRI

SAT

SUN BRICK

TOTAL

STR

REST

REST

SWIM

0.45

0.45

1.3

BIKE

1.00

1.3

3.3

RUN

0.3

0.3

0.45

0.15

2.0

6/7/2010

STR

REST

RACE!

SWIM

0.45

0.3

0.3**

1.15

BIKE

0.45

0.3

0.3

1.15

RUN

0.15

0.45

APPENDIX

This is it! The final 2 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. There are some open water swims at Rye Town Beach so email me if you are interested.

I mentioned before that there are hills on the ride so try to practice on them. Try to attend the Clinic at race site on Sunday 30th May or Sunday June 6th at 8am.

**I hope you manage to do the BRICK workout 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 and short tune up swim.

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 1 1/2 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 GU gel.

STRENGTH

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.

SWIM

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.

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.

Also - Race for a reason and raise money for a Charity. That will give you extra motivation to FINISH. Even $25 for Leukemia Research will help. 

Lastly for race day, look at the What to Remember on Race Day on the Race website as that will help you to remember everything you need on race day.