Sample Schedule | Triathlon | Sprint

EnduranceOnline Training

Triathlon | Sprint | Intermediate Week 1

Monday

STRETCH - :15 - See information on stretching in the articles and information section.
REST DAY

Tuesday

STRETCH - :15
BIKE – :40 – Do this on a flatter stretch of road. Spin easy and focus on releasing the downward pressure on your pedals during the recovery phase of your pedal stroke. Relax. (L2-L3)
1 - SWIM – 1000 yards (if you are not swimming masters, see workout 1 at the end of this week of training)

Wednesday

STRETCH - :15
WALK/RUN or RUN - :30 - (L1-L2) – Walk 1 min./run 4 min…for the duration of the walk/run. If you have been consistently running coming into this program, run the entire workout (L1-L2).
Walking Lunges – 2x15 - See information on Plyometrics in the articles and information section.
Side Shuffle Lunges – 2x15 - See information on Plyometrics in the articles and information section.
Push-ups - Do either men’s or women’s style push-ups—which ever you can do and hold form. – 2x15 (2 sets of 15)
Ab crunches - 30

Thursday

STRETCH - :15
BIKE - :45 – Do this on a flatter stretch of road. Spin easy and focus on releasing the downward pressure on your pedals during the recovery phase of your pedal stroke. Relax. (L1-L2).
2 - SWIM – 1000 yards (if you are not swimming masters, see workout 2 at the end of this week of training)

Friday

Saturday

STRETCH - :15
BIKE – 1:00 - (L2-L4) –Do at least 3 climbs of 1 min. within the ride, playing with gearing efficiency on the climbs. Push each climb up to L4.

Bike tips of the week:

On each climb this week, sit a bit further back on your saddle and relax your shoulders and chest. Notice how moving your body position slightly backward changes the power transfer to the drive train. Strive to be in a gear that allows you optimal power and efficiency going into a hill, on a hill and coming over the top of a hill. This may require you to shift gears during the climb. Anticipate this. Be in a gear that allows power while still maintains effective and fluid RPM’s (revolutions per minute).

Every 10 minutes, take a few sips of water or sports drink. Every 20 minutes, eat 50-100 calories of food, energy gel, or energy bar with more water.

Sunday

STRETCH - :15
WALK/RUN or RUN – :45 - (L1-L2) – walk 1 min./run 4 min…for the duration of the walk/run. If you have been consistently running coming into this program, run the entire workout (L1-L2).

Run tips of the week:

Assess the running shoes you are currently using. How long have you been wearing them? Are there visible wear patterns on the soles and/or do you see lines and creases in the mid-sole (the cushy material between the sole of the shoe and your foot)? If you are a consistent runner and have had your shoes for 3 or more months, you are due for a new pair. Consider purchasing a new pair of shoes for these next 8 weeks of training. Go to a running store where the sales people will spend some time looking at your foot plant and walk/run patterns to find the correct shoe for you. Tell the sales person about your race goal to help them put you in the best shoe for you. Tell the sales person if you wear orthodics. If you have been a consistent runner for at least several months to a year, consider trying a racing flat for this event. Taking several ounces off the feet of a veteran runner can give you a huge mental boost in your race!

Swim workout of the week (2x)

1 - swim 200 yards (stroke of your choice and/or drills) (L2)
kick 100 (with a kick board) (L2)
swim freestyle 4 x 50 with :15 seconds rest between each (L4)
swim 2 x 150 middle 50 stroke other than freestyle :15 seconds rest between
each (L4)
pull freestyle 100 yards (L2)
swim 100 yards (stroke of your choice and/or drills) (L2)
Total: 1000 yards

2 - swim 200 yards (stroke of your choice and/or drills) (L2)
kick 100 with (with a kick board) (L2)
swim freestyle 3 x 100 with :15 seconds rest between each (L4)
pull freestyle 200 yards with :15 seconds rest between each (L3)
swim 200 yards (stroke of your choice and/or drills) (L2)
Total: 1000 yards

Swim tips of the week:

Find a masters swim program that you can swim with each time you get in the pool. An organized program gives you a focused workout in a fun, group environment. Swimming with other people will naturally cause you to swim at your best. Find a program that has a coach who over sees each workout and interacts continually with the swimmers. Introduce yourself to the coach and tell he/she about your goals and upcoming race. Ask the coach to work with you at each workout—pointing out drills specific to your needs and give you tips on how to improve your stroke. Make sure your workouts are catered to your current swim fitness level, and your upcoming race.

Notes

If you want to gain fitness, your training must be consistent day after day, week after week. While you must train consistently, breaking up similar routines and introducing diversity and change into your training will propel you forward to creating the most optimal "training effect" (that is, the most noticeable improvement in your performance). This includes doing your training easy on easy days and more intensely on high intensity, interval or hill repeat days. As multi-sport athlete, it’s important to be adaptable and remain open-minded in your training. This week, choose at least one run/walk workout that will bring you to a new place. Get "misplaced" and enjoy it!