Feb. 29, 2008 -- Welcome to the third week of my training progression aimed towards the beginner triathlete hoping to complete a sprint distance race in 2008.
By now you should be slowly getting used to the training loads. You might be a bit sore, but soon enough your body will adapt to the ongoing and steady progressions. If you are just joining us, we are still in the beginning phases and it is not too late to start this series, just remember to take things easy.
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Most people have a tendency to take pleasure in what they are good at, and therefore tend to train with a little more focus and intensity in their "area of expertise". To ensure well-rounded development, I regularly incorporate single-sport focuses into my athletes’ training plans. However, this first four-week block will be about getting more comfortable, while building endurance in all three disciplines.
Week 3:
Monday: OFF
Tuesday: Swim 25 minutes
* 200m warm-up, choice stroke
* 8x25 m freestyle (with 20 seconds rest)
* 3x50 m (as 25 backstroke/25 breastroke, with 20 seconds rest)
* 8x25m freestyle kick (all at easy effort, working on kicking with relaxed feet, with 20 seconds rest)
* 6x25m freestyle (easy, working on distance per stroke-DPS**)
* 100m easy warm-down, choice of stroke
**Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry, and extending your arm recovery as far back as possible at the end of your stroke. Take a stroke count for each 25m and try to decrease your stokes-per-length throughout the set.
LifeSportButton
Wednesday: Run/walk 25 minutes
* 5 minute warm-up walk
* 5x(2 minute jog, 1 minute walk)
* 5 minute warm-down walk
Thursday: Bike 30 minutes
* 10 minutes warm-up spin
* 4x(15 seconds left leg spinning**, 45 seconds both, 15 seconds right, 45 seconds both)
* 3x(30 seconds hard gear/tension, 30 seconds recovery spin)
* 10 minutes warm-down spin
**Single leg spinning: This will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with your leg, along with pushing down.
Friday: Swim 25 minutes
* 100 m warm up choice
* 8x25 m freestyle (as 1 free, 1 drill [glide to 3**], with 15 seconds rest)
* 4x50 m (distance per stroke, with 30 seconds rest)
* 200 kick easy choice (grab a kickboard)
* 100 m warm down, choice stroke
**Glide to 3: At the end of each freestyle stroke you will pause for a count of three seconds. This ensures body rotation and position, as you will have to balance and use your legs to help move you through the water.
Saturday: Run/walk 25 minutes
* 5 minutes warm-up walk
* 4x(2 minute jog, 2 minute walk)
* 5 minute warm-down walk
Sunday: Bike 45 minutes
* 15 minutes warm-up spin
* 6x(20 seconds left leg, 40 seconds both, 20 sec right leg, 40 seconds both)
* 6x(20 seconds standing, 40 seconds recovery spin)
* 10 minutes warm down spin
TOTAL TRAINING TIME: 2hrs 55min
his third week is quite general and is still geared towards getting more comfortable, while building endurance in all three disciplines. This is more of a rest week, with regards to intensity, but there have been a few more minutes added to each workout to ensure overall base and endurance building at this time.
Again, this current cycle on triathletemag.com is designed for the absolute beginner. So if you truly feel you need to back things off, do so. However, if you feel that you would like to add a few minutes to the end of a workout, proceed with caution and always remember to listen to your body. If you are fairly serious about your goals and specific training regime and have many unanswered questions or concerns, consider hiring a coach to add some personal touches to your training. A triathlon coach would be of particular help to ensure that you are doing the drills correctly.
You can find week one of the program HERE and week two HERE
DID YOU KNOW?
It may seem common sense, however you should always make sure that everything on your bicycle is functioning correctly. Get in the habit of checking that the brakes are working and be sure there are no loose or broken parts on your bike. If you have any doubts about your bike take it to a local bike shop for a service or have a local triathlon coach look over it for you. Also, the best way to protect yourself is by wearing a helmet. Make sure your helmet meets government standards, as this is now the law in most provinces and states.
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