TriAthy - 6 Weeks to Try 2014 Plan

TriAthy - 6 Weeks to Try
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Week
2
4 May - 10 May
This is a training schedule specifically designed to
encourage and help people who are ready to step up to
the challenge of their first triathlon. It is tailored to suit
people who have never taken part in a triathlon and who
have a modest base fitness. !
We understand that some users of this training schedule
may have already successfully participated in short
distance running races. Others perhaps are accomplished
cyclists or swimmers. Our suggestion is, if you have
fitness in any one of these sports, then feel free to modify
the intensity of the relevant training session to suit your
own ability. Please be careful not to push too hard, as you
still have three disciplines to conquer for race day!
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This schedule will help prepare you for our short-course
TryAthy Race on 30th May. We hope that you enjoy using
it and have fun along the way! !
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Important
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It is strongly recommended that you consult with a GP to establish that you are physically and medically able
to undertake this “TriAthy - 6 Weeks to Try” training schedule. This schedule is provided in good faith and is
based on widely accepted training principles. Please note you use this schedule at your own risk and TriAthy
Ltd accepts no responsibility whatsoever for any injuries, loss or accidents that may occur in relation hereto.
Monday
Run 15 min (Jog, run/walk)
• You have made it through your first week, and you are starting a brand new week of training. Your first
week was hard, undoubtedly, but already your training is bringing some benefit to you. Fitness is slow-tobuild, so do not set high expectations for this set. Remember, you are still at a high risk of over-training,
and so, for this reason, you should simply aim to repeat your session from week one. Do a total of 15
minutes, walking if you require, jogging if you like, or running if you can. Keep moving for 15 minutes.
Tuesday
Rest Day!
• With five weeks to go before race day, you can use your Rest Day to make race-day arrangements. If you
haven’t already, make sure and enter Try-Athy – you would not believe the number of people who commit
to events, start a training programme, and then only remember to formally enter their target race – after
the closing date or all positions are gone. Today might also be a good day to think about your race
licence, which must be arranged via Triathlon Ireland. You may opt for a full membership – which includes
your race licence – or for Associate membership (which only covers you for training at club events) and
one-day licence. As these items take time to order, etc, this is an excellent time to take a look at
www.triathlonireland.com
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Wednesday
Bike 30mins
• This session is the same as last time, and it is a good idea to use the same routing as in week 1. While
you cycle, take some time to play around with the gearing on your bike; being able to adjust your gears in
a race will maximise your performance on the day. In general, most road and mountain bikes have 8-10
gears on the rear and 2-3 on the front. By adjusting these you can make the gearing ‘easier’ (for going up
hills, for example, or riding into a wind) or ‘harder’ (useful for maximising downhills or sections where the
wind in behind you). Use this session to find a good gear for your you ‘as standard’ – some people prefer
a high cadence (pedal turnover), others prefer a low cadence (pushing harder on each pedal stroke).
Thursday
Swim 15 mins
• This week focus on swimming the same 15 minutes as in week 1, but work on developing your comfort in
the water. Becoming relaxed and at ease in water is an important skill, which you will gain through
experience, but also by consciously feeling at ease while you swim. Again, do not worry about needing to
stop after each length, but you can gradually try to reduce the break you take at each end.
Friday
Rest Day
• Day off. Great opportunity for some stretching or even a sports massage!
Saturday
Swim & Cycle - Brick Session
• Whereas last week your Brick session combined a swim and a run, this session will see you take to the
bike after your swim. This transition is, of course, directly relevant to race-day. Like last week, lay out
your items in the changing room, and secure your bike outside the pool. Swim at a comfortable pace and
after 15 minutes move swifty through the changing room and on to the bike. One of the big rules in
triathlon is to never touch your bike until you have secured your helmet on your head, this is a great lesson
to practice now – so buckle your helmet securely before mounting the bike.
• Today’s cycle should be about 40 minutes in length. Distance is not important, what we are trying to
achieve here is a comprehensive session (swim, transition, cycle) of about 1 hour. Try to keep your effort
steady, and remain focussed on this 60 minute goal. While you can stop at any time for a breather, you
might be able to vary your pace on the bike to incorporate some recovery – and keep cycling. • Remember to hydrate as you cycle, it is very easy to think that a swim does not result in perspiration or
dehydration – but like any athletic activity you will need to replace fluids, particularly in a one hour session.
Sign up for SwimAthy, 24th May
SwimAthy is the weekend before TriAthy.
It is an opportunity to swim the race course,
in a friendly, stress-free environment. Full safety & rescue team will marshal the event.
www.swimathy.com
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Y TIP
L
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FRI
Triathlon Equipment For the Swim
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You'll need a swim suit, goggles and
wetsuit. There are tri specific single & two
piece costumes which are designed for
versatility and extra comfort, particularly
on the bike. Only invest if you intend to be a regular
competitor. The wetsuit is compulsory to
guard against hypothermia, but the good
news is that you go faster in a wetsuit,
due to the extra buoyancy.
Sunday
Long Walk / Run - (20mins)
• We are going to finish the week with a long run of about 20 minutes. This will be at ‘recovery pace’ – you
have had a long week training, and the idea here is to train while slightly fatigued, while also using your
muscles and cardiovascular system at a low level to promote recovery. Feel free to walk all or part of this
session.
Log your weekly training
TRAINING DIARY
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEKLY TOTAL
SWIM
CYCLE
RUN
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