March 21, 2008 -- Welcome to the sixth week of my training progression aimed towards the beginner triathlete wishing to complete a sprint distance race in 2008.
As the mileage and time is increasing slightly, it is important to take a look at your nutrition – making sure you are getting an adequate amount of proteins, fats and carbohydrates, along with minerals and vitamins. This will help your fitness levels, aid in recovery and provide you with enough energy stores to last through the gradually longer distances.
This second four-week block will still be geared towards your base and endurance phase; the mileage will be brought up slightly and the intensity will still be quite low.
* 200m warm-up, choice stroke * 6*25 m freestyle (as 2 fast arms, 1 recovery, with 15 seconds rest) * 2* 150 m (as 50m freestyle/50m backstroke/50m freestyle, with 45 seconds rest) * 4*50m freestyle kick (as 25m fast, 25m easy, with 20 sec rest) * 200 easy warm-down, choice of stroke * Total: 1050m
**When working on kick, concentrate on loose feet and ankles, kicking from your core and kicking up with your feet, as well as down. LifeSportButton Wednesday: Run/walk 30 minutes
* 5 minute warm-up walking * 2*(3 minute jog, 1 minute walk) * 4*(1minute jog, 30 seconds faster than jog pace, 1minute recovery walk) * 5 minute warm-down walk
**Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity. Don’t struggle or strain to raise the intensity.
**Single leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.
Friday: Swim 30 minutes
* 100 m warm up choice * 6*25 m (as 1 freestyle, 1 backstroke, with 20 seconds rest) * 8* 25 m (as 1 breathe every 3, 1 breathe every 5, with 30 seconds rest) * 6*50 kick freestyle (25m easy, 25m fast, with 20 seconds rest) * 200 m warm down, choice stroke * Total: 1000m
**Breathe 3 or 5: Only take a breath every third or fifth stroke. Remember that breath control is essential when it comes to swimming. You don’t hold your breath while running or riding your bicycle, so why would you while you are swimming? When holding your breath for up to five strokes, remember to release the oxygen by blowing out at a steady pace - don’t hold your breath until the last stroke; likewise don’t breath all of your air out on the first stroke.
This sixth week is geared towards a tad more intensity and a definite increase in overall endurance. This is a great week to grab your training partner to help you get out the door! Next week we will be decreasing the length and mileage of the training sessions, while maintaining the same, low intensity.
Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider hiring a triathlon coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development. If you have a specific event in mind a coach will be able to tailor your program so that you are in the best possible shape for that race.
Find last week's program HERE
DID YOU KNOW?
Working out regularly has been shown to reduce episodes of insomnia. What’s more, it promotes improved sleep quality by producing smoother, and more regular transitions between the cycles and phases of sleep. So keep up the training fiesta for a better siesta!
3 ความคิดเห็น:
As the mileage and time is increasing slightly, it is important to take a look at your nutrition – making sure you are getting an adequate amount of proteins, fats and carbohydrates, along with minerals and vitamins. This will help your fitness levels, aid in recovery and provide you with enough energy stores to last through the gradually longer distances.
This second four-week block will still be geared towards your base and endurance phase; the mileage will be brought up slightly and the intensity will still be quite low.
Week 6:
Monday: DAY OFF
Tuesday: Swim 30 minutes
* 200m warm-up, choice stroke
* 6*25 m freestyle (as 2 fast arms, 1 recovery, with 15 seconds rest)
* 2* 150 m (as 50m freestyle/50m backstroke/50m freestyle, with 45 seconds rest)
* 4*50m freestyle kick (as 25m fast, 25m easy, with 20 sec rest)
* 200 easy warm-down, choice of stroke
* Total: 1050m
**When working on kick, concentrate on loose feet and ankles, kicking from your core and kicking up with your feet, as well as down.
LifeSportButton
Wednesday: Run/walk 30 minutes
* 5 minute warm-up walking
* 2*(3 minute jog, 1 minute walk)
* 4*(1minute jog, 30 seconds faster than jog pace, 1minute recovery walk)
* 5 minute warm-down walk
**Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity. Don’t struggle or strain to raise the intensity.
Thursday: Bike 40 minutes
* 15 minute warm-up spin
* 3*(30 seconds fast cadence spinning, 30 seconds recovery spin)
* 2 minute recovery spin
* 5*(25seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both**)
* 10 minute warm-down spin
**Single leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.
Friday: Swim 30 minutes
* 100 m warm up choice
* 6*25 m (as 1 freestyle, 1 backstroke, with 20 seconds rest)
* 8* 25 m (as 1 breathe every 3, 1 breathe every 5, with 30 seconds rest)
* 6*50 kick freestyle (25m easy, 25m fast, with 20 seconds rest)
* 200 m warm down, choice stroke
* Total: 1000m
**Breathe 3 or 5: Only take a breath every third or fifth stroke. Remember that breath control is essential when it comes to swimming. You don’t hold your breath while running or riding your bicycle, so why would you while you are swimming? When holding your breath for up to five strokes, remember to release the oxygen by blowing out at a steady pace - don’t hold your breath until the last stroke; likewise don’t breath all of your air out on the first stroke.
Saturday: Run/walk 40 minutes
* 10 minute warm-up walking
* 2*(3 minute jog, 2 minute walk)
* 3*(15 seconds jog, 45 seconds faster than jog pace, 3 minute recovery walk)
* 10 minute warm-down walk
Sunday: Bike 60 minutes
* 15 minute warm-up spin
* 4*(30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
* 3 minutes recovery spin
* 2*(45 seconds standing, 1:15 seconds recovery spin)
* 3 minute recovery spin
* 4*(30 seconds hard gear- low cadence, 1:30 minute recovery spin)
* 15 minutes warm down spin
TOTAL TRAINING TIME: 3hrs 50min
This sixth week is geared towards a tad more intensity and a definite increase in overall endurance. This is a great week to grab your training partner to help you get out the door! Next week we will be decreasing the length and mileage of the training sessions, while maintaining the same, low intensity.
Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider hiring a triathlon coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development. If you have a specific event in mind a coach will be able to tailor your program so that you are in the best possible shape for that race.
Find last week's program HERE
DID YOU KNOW?
Working out regularly has been shown to reduce episodes of insomnia. What’s more, it promotes improved sleep quality by producing smoother, and more regular transitions between the cycles and phases of sleep. So keep up the training fiesta for a better siesta!
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