BEGINNER TRIATHLETE PLAN FOR SLEEPY HOLLOW SPRINT

Sleepy Hollow Sprint Triathlon just 5 weeks away!

You should cosult 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 Phase getting you ready to train a bit harder and by strengthening your muscles and tendons. Your weekend workouts are getting longer and race specific. Now you are seeing ‘BRICKS’ which are Bike followed immediately by a Run.

5/15/2011

MON

TUE

WED

THUR

FRI

SAT

SUN

TOTAL

STR

1.0

REST

SWIM

0.45

1.00

2.30

BIKE

0.45

1.15

2.00

RUN

0.3

0.45

0.45

2.00

5/22/2011

STR

1.0

REST

SWIM

0.45

0.45

1.00

2.30

BIKE

0.45

1.45

RUN

0.45

2.15

5/29/2011

STR

1.0

REST

1.00

SWIM

0.45*

0.45

1.00

2.30

BIKE

0.45*

2.00

RUN

0.45*

2.30

6/6/2011

STR

1.0

REST

1.00

SWIM

0.3*

0.3*

1.00

2.00

BIKE

0.45*

2.00

RUN

0.45*

1.45

APPENDIX

You are now in the final few weeks of training and should be training harder and longer. The Race is just a few weeks away so you need to work be completing race distances like Swim constantly for half a mile, Bike at least 10 miles and run walk at least 3 miles. Also, to help you, there are clinics at race site on May 21stt 22nd and June 6th. Register on Race site www.sleepyhollowsprint.com as spaces are limited.

In the commentary below you will see reference 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. After Prep phase of weight training with very light weights with 15-20 reps you can now move to Heavier weights that you can Rep 10-12 x 3. Ask an instructor to show you proper lifting Technique. This isn’t body building! Work legs in particular for the bike.

SWIM

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 steady tough 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. You can now start working harder on the bike or spin bike maybe repeating hill climbs.
Your weekend ride should now be at least 10 miles. Be safe. Wear a helmet, carry a cell phone and watch out for crazy drivers and potholes!

All run workouts are at a very easy conversational pace Heart Rate Zone 1-2 or RPE 2-4
There is no problem training to run/wak. You just want to finish!
There is a steady hill for about half a mile so run some hills. Just keep working on endurance and building up your longer run/walk at the weekend.

*** The Asterisks * If you have been keeping to the plan and find the endurance fairly easy to complete then you can start to put some harder efforts into your workouts.
Swim * - At the end of you swim, try 10 x 25 FAST with 30 seconds rest between each 25.
Run * - After 10 minutes warm up, accelerate for 30 seconds then slow down again for 2 minutes and repeat 5-6 times. Make sure you fully recover between each repeat. Do not sprint.
Bike * - The same as run. Warm up and then accelerate for 30 seconds, rest and then repeat several times. Also try some hill repeats. 
KEEP YOUR FUNDRAISING GOING FOR LEUKEMIA RESEARCH !!!!