TriAthy - 6 Weeks to Try 2014 Plan

TriAthy - 6 Weeks to Try
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Week
4
18 May - 24 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! !
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
Bike 30 min
• We are now in week 4 of training programme. Over the last three weeks you have introduced some new
activities to your body and embarked on a brand new direction. Your confidence is building, and you will
already have noticed your fitness improving. You deserve to be proud of your commitment and
achievements to date, and you are ready for the second half of the programme.
• Each of the previous three weeks your exercise load has increased; this is a normal pattern of training, but
also one which can lead to injury if not managed correctly. This week’s training is therefore going to be a
'step-back' week. The emphasis here is to maintain the intensity of your sessions, but to decrease the
length of time spent doing them. This will allow you to pick back up the duration in final preparation for
TryAthy.
• So for Monday this week, the first session is a 30 minute bike. Begin with 10 minutes slowly warming up,
keeping in a high gear, doing some high cadence, not being intense, just warming up. • After the warm-up, the main part of the session is for 15 mins. While you must be strict about the overall
30 minutes for the full cycle, be conscious during the core 15 minutes of the intensity or level of effort you
are putting into the session. You could try, for example, to use one gear lower (i.e. one gear harder) for the
session; or if you have a good idea of your pace, you might try to improve it. Alternatively, just focus on
the effort you are putting in, and make sure you feel the effort.
• Finish with a short, 5 minute cool-down, gradually lowering your pace until your 30 minutes are done.
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Tuesday
Rest Day
• Rest is important, particularly during this week. After your cycle on Monday, aim to get an early night.
Don’t be tempted to train today. Your recovery time is as important as each training session. Focus on
stretching and releasing built-up tension from your muscles. Stay hydrated. Ensure that you are drinking
plenty of water. And remember, to watch your calorie intake! Wednesday
Run ... with a little more effort!
• Of all three sports, running is the one that puts you most at risk of injury. Keep this session to a maximum
of 15 minutes; to include a 5 minute warm-up at the start, a 3 minute cool down at the end and a 7 minute
intense effort in the middle.
• Within the 7 minute core, aim to not break for any rest. This may require you to be smart about your pace,
i.e. do not charge off at the start, instead, select a pace that you know you can maintain for 7 minutes.
Once you are established at that pace, say 2-3 mins into the 7 minute core, raise it a little higher for the
rest of the 7 minutes. Be conscious of the additional effort and focus on not giving up. If you cannot
maintain the higher pace, don't worry about slowing down, but try to keep running.
• If running 7 minutes is normal for you, then use the full 7 minutes after warm-up to run at a consciously
faster pace.
• For the last 3 minutes (cool-down), lower the intensity and jog or walk . A post-run stretch is a good idea,
and you can spend as long as you need on this.
Thursday
Swim
• Spend 10 minutes warming up, resting between lengths as required. Keep the last 1-2 minutes of the 10
for total recovery before the next part of the session. There is no set time for this session, it will be
different for everyone. What you need to do is have a think about your personal best over the last three
weeks - how many lengths have you been able to swim without breaking? If your number is 10 or under,
then for this session your goal will be to swim 2 lengths more than your PB; if this number is up to 20, then
add 4 more lengths to it. (Assume all lengths are 20-25m).
• If you are a competent swimmer and used to swimming longer than 20 lengths, aim to swim no more than
24 lengths, and really focus on form and efficiency with the goal of completing the session at pace.
• Spend some time cooling down, use the leisure facilities available as you desire - jacuzzi, sauna, etc.
SwimAthy 24th May
Don’t forget to book your
place. Warm-up, fun event to
help you quench the nerves
www.swimathy.com
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FRIE
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Hydration.
The body loses water and important blood
salts like potassium through perspiration, so it
is important to keep replenished during sport.
Don’t wait until you are thirsty to drink!
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Did you know that exercise performance is
impaired when an individual is dehydrated by
as little as 2% of body weight? Signals that
you are probably dehydrated are thirst, a dry
mouth and lips. You should start drinking early on race day.
With 2hrs to go, drink up to 600ml of fluid.
Then, with 15 minutes to go before kick-off
drink around 500ml of fluid. Continue to sip
your drink during the race to stay topped up.
Friday
Rest
• Use this rest day to research transition techniques, which will form part of the brick session on Saturday.
Have a look on YouTube for both 'triathlon mount' and 'triathlon dismount' and for 'triathlon transition.
Check out footage from various races and expert/advisory clips.
• For your first triathlon, it is not necessary to be lightning fast in transition. You don’t need risk injury that
will end your race in the transition zone. Instead, have a simple plan to get through transition safely - from
the removal of swim gear in T1 to slipping on your sunglasses for the run in T2. !
Saturday
Cycle and Run - Brick Session
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• This brick session is going to be a multiple brick session, run-cycle-run and repeat. Best performed in a
football field or similar, you will need a short cycle and a short run course - we are looking for a 3 minute
cycle and a 1-3 minute run.
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• The idea here is to warm up for 5 minutes, or if you have cycled to the training venue, then this will suffice.
Park your bike upright against, for example, a goal post or wall and leave your runners beside the bike;
your helmet should be left on or near your bike, ready to wear. Run for 1 minute, aiming to arrive back at
your bike at one minute - do this barefoot, replicating the barefoot one-minute run you will do after your
swim on race day.
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• At your bike waste no time putting on your helmet. Then quickly pop on your shoes. You are putting into
practice some of the plans you made yesterday watching YouTube. Wheel your bike to a point 20-30m
away, practicing control, and at a 'mount-line' point, mount the bike and cycle for 3 mins. Aim to arrive
back 20-30m from the place you parked the bike. !
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• Now perform a dismount, re-park your bike, take off your helmet and run for up to 3 minutes. Like last
week, you will probably feel a jelly leg sensation. • Rest for 5 minutes and repeat the above session to close. You may want to spend additional time
practicing mounting or dismounting until you are happy that you have nailed your technique. • If you are planning to use cycling shoes and runners on race day, then perform the above session using
the appropriate variations.
• At the end of this session you should be confident about the equipment and technique you will be using
through transition on race day.
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Sunday
Medium Distance Run
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• A simple session to close out the step-back week. 15 minutes running. Unlike earlier in the week, do not
push pace on this run. Concentrate on keeping a steady, comfortable pace and stop at 15 minutes. Cool
down gently. And stretch.
• As always, hydrate after your session and eat a light meal to replenish your energy stores.
Log your weekly training
TRAINING DIARY
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEKLY TOTAL
SWIM
CYCLE
RUN
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