Wyckoff YMCA Sprint Triathlon – Training Plan
Week 1
The overall approach to training will be to build an aerobic foundation from which to work, then add intervals as the race season approaches.
As you will see, the workouts start out at a
light to moderate intensity. As the
weeks go by, we do pick up some shorter, more intense sets. Week 14 begins the “competitive season,”
which is where we will be able to build off the solid aerobic foundation we
have built. Week 24 will start the
initial taper process leading to the race week, 27 weeks from now.
Please do not hesitate to contact us on any of the workouts. Have fun!!!
Mon
Day Off. Monday's will always be the designated day off
for the week. Since races typically occur on Sundays, as well as the
longer bike and run workouts, this makes perfect sense.
DAILY TOTAL: 0:00
Tues
SWIM 0:45
WARM UP:
200 Swim - 200 Kick - 200 Pull
MAIN SET:
3 x 300 @ below 70% with :30 rest
Concentrate
on being relaxed in the water and getting the "feel" of your
stroke. Speed is not important here. Your stroke count should be
even every lap of every repeat.
COOL DOWN:
200 easy swim, continuous
DAILY TOTAL: 0:45
WEEK-TO-DATE: 0:45
Wed
BIKE 1:00
WARM UP:
15:00, begin with an easy spin in a high gear and gradually build to 65%.
MAIN SET:
Hold your HR as close to 70% as you can without going above it for 35 minutes. Spin at 90-95 rpms in a gear that keeps the stress on your knees to a minimum.
COOL DOWN:
For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.
DAILY TOTAL: 1:00
WEEK-TO-DATE: 1:45
Thur
RUN 0:35
WARM UP:
Jog
easy for the first 10 minutes, keeping your HR below 65%.
MAIN SET:
For
the next 20 minutes, hold your HR as close to 70% as you can without going
above it. Concentrate on staying light on your feet and try to keep your
leg turnover (same as cadence on a bike) as close to 90 strides per minute as
you can.
COOL DOWN:
Let your HR dip back down to 60-65% during the remainder of the run.
DAILY TOTAL: 0:35
WEEK-TO-DATE: 2:20
Fri
SWIM 0:45
WARM UP:
2 sets of 100 Swim - 100 Kick - 100 Pull
MAIN SET:
6 x 150 @ up to 70% with :15 rest
Try
to hold even times on these repeats while keeping your HR below 70%. Keep
everything relaxed and low-key.
COOL DOWN:
200 easy swim, continuous
DAILY TOTAL: 0:45
WEEK-TO-DATE: 3:05
Sat
BIKE 1:05
WARM UP:
15:00, begin with an easy spin in a high gear and gradually build to 65%.
MAIN SET:
For the middle 40 minutes, hold your HR as close to 70% as you can without going above it. Spin at 90-95 rpms in a gear that's not too stressful.
COOL DOWN:
Let your HR dip to 60-65% for the last
10 minutes and spin at 95-100 rpms.
DAILY TOTAL: 1:05
WEEK-TO-DATE: 4:10
Sun
RUN 0:40
WARM UP:
Jog
easy for the first 10 minutes, keeping your HR below 65%.
MAIN SET:
In
the middle 25 minutes, hold your HR as close to 70% as you can without going
above it. Think about relaxed form -- upright posture, relaxed shoulders
and loose arm swings, and light footfalls.
COOL DOWN:
Jog easy below 65% to the end.
DAILY TOTAL: 0:40
WEEK-TO-DATE: 4:50
Weekly Time Totals
Swim 1:30 - Bike 2:05 - Run 1:15 - Total: 4:50