Tuesday, May 10, 2011

Week 2: Eight Weeks To Your First Triathlon

This weekend's Iron Girl race clinic went really well. I had a blast talking about everything first-timers need to know to do a Sprint Tri. And Julie brought her mannequin Francine, and we had fun demoing how to put on a wetsuit (that is, if you have no arms and your torso detaches at the waist). Fun video of that adventure on her blog!

My printer inconveniently ran out of ink, so I couldn't bring copies of my favorite Triathlon Checklist along, but here it is on the web for anyone who wants to use it for a race!

Here is the 2nd week's installment of the training plan Eight Weeks To Your First Triathlon.

Week 1 can be found here

The entire 8-week plan can be found here

The entire plan, 1-page Table Format is here



WEEK 2


DAY 1: BIKE 6 Miles
This is the same as last week, but we’re going to start building on that later this week

DAY 2: SWIM 2 x 150 + 3 x 100
Same as last week’s 2nd workout, except we’re throwing in one more 100:
10 minute warm up
2 x 150,  rest :60
3 x 100, rest :45
10 minute cool down.

DAY 3: RUN 2 x 800 Meters + 1 x 400 Meters
Warm up  with 10 minutes of running or run/walk, do joint rotations
Run: 800 Meters or ½ mile, rest :60 seconds
Run 800 Meters or ½ mile, rest :60 seconds
Run 400 Meters or  ¼ mile, rest :60 seconds
Cool down with 10 minutes of running/walking


DAY 4: SWIM 2 x 200 + 2 x 100
10 minute warm up
2 x 200 (200 = 8 lengths of a 25 yard pool),  rest :60
2 x 100, rest :45
10 minute cool down.


DAY 5: BIKE 7 Miles
Hopefully any soreness in the core, legs, and "biker butt" is abating and we can start extending these rides.

DAY 6:  One mile Timed Run
Warm up  with 10 minutes of running or run/walk, do joint rotations
Run: One mile (4 laps of a track or use MapMyRun.com). Time this mile with a watch, even if you have to walk part of it. It’s good to know how long it takes you to complete! You can be amazed later when it takes you so much less time.
Cool down with 10 minutes of running/walking

DAY 7: Rest

Rest days are very important, do not try to fit in "extra workouts". Do not neglect to rest!

1 comment:

wendiw80 said...

This is great. I swam for the first time two days ago & was wondering how to start doing drills!!

Thanks!!!