11 Week Sprint Distance

Transcript

Triathlon training programs 11 WEEK SPRINT Distance - Beginner leveL 11 Week Sprint Distance - Beginner level RACE WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday OFF Run: 15 min Bike: 5 miles Swim: 200 yards OFF Run: 15 min Bike: 5 miles OFF S: 200 yds R: 15 min Bike: 6 miles Swim: 200 yards OFF Run: 20 min Bike: 8 miles OFF S: 200 yds R: 20 min Bike: 6 miles S: 300 yds W: 30min OFF Run: 30 min Bike: 10 miles OFF S: 300 yds R: 20 min Bike: 8 miles S: 300 yds W: 30 min OFF Run: 40 min Bike: 10 miles OFF Run: 20 min Swim: 300 yards BRICK Swim: 400 yards Run: 40 min Bike: 12 miles OFF Run: 30 min Swim: 400 yards BRICK Swim: 400 yards Run: 40 min Bike: 15 miles OFF Run: 30 min Swim: 400 yards BRICK Swim: 500 yards Run: 40 min B: 15M W: 30 min OFF Run: 30 min Swim: 500 yards BRICK Swim: 500 yards Run: 50 min B: 20M W: 30 min OFF S: 500 yds R: 30 min Bike: 15 miles S: 600 yds W: 45 min OFF Run: 50 min B: 20M W: 30 min OFF S: 600 yds R: 30 min Bike: 15 miles S: 600 yds W: 45 min OFF Run: 60 min B: 20M W: 30 min OFF S: 500 yds R: 30 min Bike: 15 miles OFF S: 200 yds R: 15 min Race Day Key: S – Swim, R – Run, B – Bike, W – Walk 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: Monday: OFF Thursday: Tuesday: Swim (200 yards/meters) Run (15 minutes) »» 9 and 1/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between running for one minute and walking for one minute for the remainder of the fifteen minutes. If you’re an experienced runner, there is no need to run/walk. Wednesday: Bike (5 miles) »» Warm up: »» Warm up with a 10-minute spin. You want to start all of your bike rides with a relaxed 10-minute warm-up. Spin in an easy gear. This means you’ll be pedalling quickly. You might bounce in your seat, which is fine. This will loosen up your hip flexors and you’ll being to develop a feel for spinning. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Focus on spinning during the ride. »» Get a feel for your bike, practice shifting gears, and experiment with different gear combinations. »» Stay aerobic and stay hydrated. »» Cool down: »» Bring your heart rate down during the last five minutes. 1 »» Warm up: »» To warm up, swim 50 freestyle easy, and then rest for two minutes. »» Main portion: »» Swim 4 x 25s easy freestyle, followed by 15 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 very easy. Friday: OFF Saturday: Run (15 minutes) »» 9 and 1/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between running for one minute and walking for one minute for the remaining six minutes. Sunday: Bike (5 miles) »» Warm up: »» Warm up with a 10-minute spin. You want to start all of your bike rides with a relaxed 10-minute warm-up. Spin in an easy gear. This means you’ll be pedalling quickly. You might bounce in your seat, which is fine. This will loosen up your hip flexors and you’ll being to develop a feel for spinning. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Focus on spinning during the ride. »» Get a feel for your bike, practice shifting gears, and experiment with different gear combinations. »» Stay aerobic and stay hydrated. »» Cool down: »» Bring your heart rate down during the last five minutes. 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: Monday: OFF Thursday: Tuesday: Swim (200 yards/meters) Swim (200 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 2 x 50s easy freestyle, followed by 15 seconds of rest between each 50. »» Cool down: »» To cool down, swim 50 very easy. Run (15 minutes) »» 9 and 2/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between running for two minutes and walking for one minute for the remaining six minutes. Wednesday: Bike (6 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Bring your heart rate down to around 100bpm. 2 »» Warm up: »» To warm up, swim 50 freestyle easy, and then rest for two minutes. »» Main portion: »» Swim 4 x 25s easy freestyle, followed by 15 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 very easy. Friday: OFF Saturday: Run (20 minutes) »» 9 and 2/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for two minutes and walking for one minute for the remaining 11 minutes. Sunday: Bike (8 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: Monday: OFF Thursday: Tuesday: Swim (300 yards/meters) Swim (200 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 2 x 50s easy freestyle, followed by 15 seconds of rest between each 50. »» Cool down: »» To cool down, swim 50 very easy. Run (20 minutes) »» 9 and 3/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for three minutes and walking for one minute for the remaining 11 minutes. Wednesday: Bike (6 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down, bringing your heart rate to around 100bpm or lower. 3 »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 8 x 25s easy freestyle, followed by 10 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 very easy. Walk (30 minutes) »» Walk at a brisk pace. Friday: OFF Saturday: Run (30 minutes) »» 9 and 3/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for three minutes and walking for one minute for the remaining time. Sunday: Bike (10 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down. 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: Monday: OFF Thursday: Tuesday: Swim (300 yards/meters) Swim (300 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 4 x 50s easy freestyle, followed by 15 seconds of rest between each 50. »» Cool down: »» To cool down, swim 50 easy. Run (20 minutes) »» 9 and 4/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for four minutes and walking for one minute for the remaining 11 minutes. Wednesday: Bike (8 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down. 4 »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 8 x 25s easy freestyle, followed by 10 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 very easy. Walk (30 minutes) »» Walk at a brisk pace. Friday: OFF Saturday: Run (40 minutes) »» 9 and 3/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for three minutes and walking for one minute for the remaining time. Sunday: Bike (10 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down. 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: *Note: Brick workouts will commence in week five and continue through week eight. Monday: OFF Tuesday: Run (20 minutes) »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for five minutes and walking for one minute for the remaining 11 minutes. Wednesday: Swim (300 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 4 x 50s easy freestyle, followed by 15 seconds of rest between each 50. »» Cool down: »» To cool down, swim 50 easy. Thursday: Walk (20 minutes) »» Maintain a brisk pace. * For more information on Brick workouts, refer to the Program Guide. Friday: Swim (400 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 6 x 50s freestyle, followed by 10 seconds of rest between each 50. »» Cool down: »» To cool down, swim 50 easy. Saturday: Run (40 minutes) »» 9 and 4/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for four minutes and walking for one minute for the remaining time. Brick workout (30-minute bike, 10-minute run, 20-minute walk) Sunday: Bike (30 minutes) Bike (12 miles) »» Warm up: »» Warm up: »» Main portion: »» Main portion: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. 5 »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Start to increase your effort once the warm-up is complete. »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down. Run (10 minutes) »» Warm up with a two-minute walk. »» Next, alternate between running for three minutes and walking for one minute for the remaining eight minutes. »» Cool down: »» Allow enough time to cool down. 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: Monday: OFF Tuesday: Run (30 minutes) »» 9 and 6/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for six minutes and walking for one minute for the remaining time. Wednesday: Swim (400 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 12 x 25s freestyle, followed by 10 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 easy. Thursday: Brick workout (30-minute bike, 10-minute run, 20-minute walk) Bike (30 minutes) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down. Run (10 minutes) »» Warm up with a two-minute walk. »» Next, alternate between running for three minutes and walking for one minute for the remaining eight minutes. 6 Walk (20 minutes) »» Maintain a brisk pace. Friday: Swim (400 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 6 x 50s freestyle, followed by 10 seconds of rest between each 50. »» Cool down: »» To cool down, swim 50 easy. Saturday: Run (40 minutes) »» 9 and 5/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for five minutes and walking for one minute for the remaining time. Sunday: Bike (15 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Stay hydrated. »» Cool down: »» Allow enough time to cool down. 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: Monday: OFF Tuesday: Run (30 minutes) »» 9 and 7/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for seven minutes and walking for one minute for the remaining time. Wednesday: Swim (400 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 12 x 25s freestyle, followed by 10 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 easy. Thursday: Brick workout (30-minute bike, 10-minute run, 20-minute walk) Bike (30 minutes) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down. Run (10 minutes) »» Warm up with a two-minute walk. »» Next, alternate between running for three minutes and walking for one minute for the remaining eight minutes. 7 Walk (20 minutes) »» Maintain a brisk pace. Friday: Swim (500 yards/meters) Warm up: To warm up, swim 50 freestyle easy. Main portion: Swim 16 x 25s freestyle, followed by 5 seconds of rest between each 25. Cool down: To cool down, swim 50 easy. Saturday: Run (45 minutes) 9 and 6/1 Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. Alternate between jogging for six minutes and walking for one minute for the remaining time. Sunday: Bike (15 miles) Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Stay hydrated. »» Cool down: »» Allow enough time to cool down. Walk (30 minutes) »» Maintain a brisk pace 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: Monday: OFF Walk (20 minutes) Tuesday: Maintain a brisk pace. Run (30 minutes) »» 9 and 8/45 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for eight minutes and walking for 45 seconds for the remaining time. Wednesday: Swim (500 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 8 x 50s freestyle, followed by 10 seconds of rest between each 50. »» Cool down: »» To cool down, swim 50 easy. Thursday: Brick workout (30-minute bike, 10-minute run, 20-minute walk) Bike (30 minutes) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cool down: »» Allow enough time to cool down. Run (10 minutes) »» Warm up with a two-minute walk. »» Next, alternate between running for three minutes and walking for one minute for the remaining eight minutes. 8 Friday: Swim (500 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 16 x 25s freestyle, followed by 5 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 easy. Saturday: Run (50 minutes) »» 9 and 7/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for seven minutes and walking for one minute for the remaining time. »» As you continue to increase your distances, injury prevention is critical. Keep your heart rate low. Sunday: Bike (20 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Stay hydrated. »» At this point you should really be working on your pre-race nutrition. »» Cool down: »» Allow enough time to cool down. Walk (30 minutes) »» Maintain a brisk pace. 11 Week Sprint Distance - Beginner level WEEK Detailed Training Guide: Monday: OFF Thursday: Tuesday: Swim (600 yards/meters) Swim (500 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 8 x 50s easy freestyle, followed by 10 seconds of rest between each 50. »» Cool down: »» To cool down, swim 50 easy. Run (30 minutes) »» 9 and 8/30 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for eight minutes and walking for 30 seconds for the remaining time. Wednesday: Bike (15 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone f or the main portion of the ride. »» Stay hydrated. »» Cool down: »» Allow enough time to cool down. 9 »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 20 x 25s freestyle, followed by 5 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 easy. Walk (45 minutes) »» Maintain a brisk pace. Friday: OFF Saturday: Run (50 minutes) »» 9 and 8/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for eight minutes and walking for one minute for the remaining time. »» As you continue to increase your distances, injury prevention is critical. Keep your heart rate low. Sunday: Bike (20 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Stay hydrated. »» At this point you should really be working on your pre-race nutrition. »» Cool down: »» Allow enough time to cool down. Walk (30 minutes) »» Maintain a brisk pace. 11 Week Sprint Distance - Beginner level 10 WEEK Detailed Training Guide: Monday: OFF Tuesday: Swim (600 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 500 freestyle straight and easy. »» Cool down: »» To cool down, swim 50 easy. Run (30 minutes) »» 9 and 8/15 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for eight minutes and walking for 15 seconds for the remaining time. Wednesday: Bike (15 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: Walk (45 minutes) »» Maintain a brisk pace. Friday: OFF Saturday: Run (60 minutes) »» 9 and 8/1 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Alternate between jogging for eight minutes and walking for one minute for the remaining time. »» As you continue to increase your distances, injury prevention is critical. Keep your heart rate low. Sunday: Bike (20 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Cycle within your aerobic training zone for the main portion of the ride. »» Stay hydrated. »» Stay hydrated. »» Cool down: »» Allow enough time to cool down. Thursday: Swim (600 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 5 x 100s freestyle, followed by 15 seconds of rest between each 100. »» Cool down: »» To cool down, swim 50 easy. »» At this point you should really be working on your pre-race nutrition. »» Cool down: »» Allow enough time to cool down. Walk (30 minutes) »» Maintain a brisk pace. 11 Week Sprint Distance - Beginner level 11 WEEK Detailed Training Guide: Monday: OFF Tuesday: Swim (600 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Main portion: »» Swim 400 freestyle straight and easy. »» Try to work on your sighting. »» Cool down: »» To cool down, swim 50 easy. Run (30 minutes) »» 9 and 21 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Jog easy for 21 minutes. Wednesday: Bike (15 miles) »» Warm up: »» Warm up with a 10-minute spin. Keep your heart rate below your aerobic zone. »» Main portion: »» Start to increase your effort once the warm-up is complete. »» Cycle within your aerobic training zone for the main portion of the ride. »» Stay hydrated. »» Cool down: »» Allow enough time to cool down. Thursday: OFF Friday: »» Swim (200 yards/meters) »» Warm up: »» To warm up, swim 50 freestyle easy. »» Rest for two minutes. »» Main portion: »» Swim 4 x 25s freestyle easy, followed by 10 seconds of rest between each 25. »» Cool down: »» To cool down, swim 50 easy. Run (15 minutes) »» 9 and 6 »» Warm up for nine minutes. Start by walking for five minutes followed by a some light stretching. Next, jog lightly for one minute, walk for one minute, jog for one minute, and walk for one minute. You want to keep your heart rate down during the warm-up. »» Jog for 6 minutes. Saturday: Race day! 11 Week Sprint Distance - Beginner level Program Guide Introduction: This training program is designed for beginners who are interested in participating in a sprint triathlon for the first time. Before you begin this training program, you should already be able to swim 200 yards, run two miles twice a week, and cycle five to eight miles. We suggest reading through the entire program before commencing your training. Please let us know if you have any questions. We’re here to help! It’s important that you follow the schedule and complete each assigned workout. During the first two weeks, it is especially important to stick to the schedule so you are physically prepared to progress through the program at the required rate and also so you form the habit of completing each workout. Training for your first triathlon will require you to abandon old habits and form new habits. You’ll need to determine when you can train. When will you have time for your workouts? Create a schedule that accounts for all of your other responsibilities, but that will allow you to succeed. You don’t want to wind up skipping a workout because it’s inconvenient. Take the time to plan a realistic schedule that you can keep. When creating your schedule, if possible, try to separate your workouts so you are doing one in the morning and one in the evening, instead of doing two back-to-back. While this may not be possible for everyone, it is beneficial to split up the day’s activity so your muscles can recover adequately in between. There’s the “talk test”, which involves running at a pace that still allows you to talk comfortably. If you are unable to speak comfortably, you are running too fast. 11 Week Sprint Distance - Beginner level You can also check your pulse by placing your finger on your carotid artery under your neck or on your wrist. Find your pulse and count the beats for six seconds. Add a zero to the total. If you count 14 beats in six seconds, your heart rate would be approximately 140 beats per minute (bpm). Again, this is not nearly as accurate as a heart rate monitor, but it is quick and will have to do if you are without. In order to determine your aerobic heart rate zone, we suggest using the 180-method. Subtract your age from 180 to determine the upper range of your aerobic training zone in beats per minute. Next, subtract 10 from this figure in order to determine the lower range of your aerobic training zone in beats per minute. An active 38-year-old individual would find out his upper range would be 142, while his lower range would be 132. 180‒38=142 (upper range) 142‒10=132 (lower range) Heart Rate Training: During the program, always train at an easy, aerobic pace. If you’re familiar with heart rate training, use a heart rate monitor and train at the lower end of your aerobic zone. If this is new to you, purchase a heart rate monitor and do your research. If you’re buying a new heart rate monitor, select one with a stopwatch feature in addition to a heart rate feature. If you decide not to purchase a monitor, you’ll have to get familiar with alternative methods of measuring heart rate. While these are obviously less accurate, it is important that you are evaluating your efforts one way or another. The aerobic range for this athlete would be 132‒142. If this heart rate is too high to sustain on a bike, you can make an adjustment and bring everything down 5‒10 beats per minute (i.e. 122‒132). It is important to stay in your aerobic zone. During your run, you may even need to walk in order to keep your heart rate within your aerobic zone. When you’re biking, it may be difficult to get your heart rate high enough initially. Don’t worry. Just adjust your range down 5‒10 beats per minute for the bike ride and work at the upper range. When you’re swimming, you should try to keep your heart rate between 140 and 160 beats per minute. Athletes who are in their twenties or early thirties should aim closer to 160bpm while older athletes should try to stay closer to 140bpm. Following this method of training will prepare you for the transition to the bike ride during the race. You want your heart rate to remain consistent for each event. Keep your heart rate close to your bike training rate. This way, come race time, you’ll be adequately prepared for the transitions from one event to the next and be able to maintain your training heart rate throughout. Since this program is designed for beginners, it is important that you use a heart rate monitor to ensure consistency. You need to be strict with yourself. Don’t let others influence your training if their goals do not align with yours. 11 Week Sprint Distance - Beginner level Swimming: The swimming instructions included in this program are designed around training in a 25-yard pool. Adjust the workouts as needed to suit your swimming pool size. 25 yard/meter pool (standard length) 1 length=25 yards/meters 2 lengths=50 yards/meters 4 lengths=100 yards/meters 20‒32 lengths=1/4‒1/2 mile (approx. 500‒800 yards/meters) 50 meter pool 1 length=50 meters 2 lengths=100 meters 8 laps=1/4 mile (approx. 400 meters) If you choose to train with a partner, be sure to discuss your goals. If you’re a runner and have an existing running partner who will not be pursuing the triathlon goal, you might want to go solo. Remember, you will be trying to maintain an aerobic pace and an existing running partner may cause you to run too fast. A heart rate monitor allows you to train on your own. You will need to be diligent and stay focused if you want to achieve this new goal. While you may want to cycle with a partner for safety reasons, you might be better off training on your own. Even if you do ride with a partner, chances are you’ll have to ride in a single file anyway, unless you are able to cycle somewhere that is totally free of road traffic. You probably won’t be able to cycle side by side, so if you do decide to ride with someone, ride behind him or her so you can keep your heart rate lower while maintaining his or her faster pace. During the first few weeks of the program, you won’t be spending very much time swimming. The swimming workouts will pick up gradually throughout the 11-week training period in both intensity and distance. Experienced swimmers may adjust the workouts accordingly. In addition to the main set of each workout, feel free to insert stroke drills. Do not replace the main set of each workout with stroke drills. If you decide to add stroke drills, you should include them after you warm up and before you start the main set. If you’re not experienced with stroke drills, it can be tricky to get them right on your own. Have someone who is experienced observe you and let you know if you’re doing them correctly. 11 Week Sprint Distance - Beginner level Swim Heart Rate Training: It is important that you do not swim fast during this workout because of the repetition and very little rest after each set. You should swim at a slow pace. You shouldn’t be gasping for air when you reach the wall. Periodically check your heart rate by placing your finger under your chin and finding your pulse. Count the beats for a six second count and add zero to the number. If you count 15 beats in six seconds, it would be 150 beats per minute. Obviously this method isn’t as accurate as a heart monitor reading, but it will have to do while we’re swimming. You should try to keep your heart rate between 140 and 160 beats per minute. Athletes who are in their twenties or early thirties should aim closer to 160bpm while older athletes should try to stay closer to 140bpm. Following this method of training will prepare you for the transition to the bike ride during the race. You want your heart rate to remain consistent for each event. Keep your heart rate close to your bike training rate. This way, come race time, you’ll be adequately prepared for the transitions from one event to the next and be able to maintain your training heart rate throughout. When it comes to flip turns, you don’t need to worry about them while you swim unless you’re totally comfortable doing them. All you need to do is take a quick breath at the wall and push off. Flip turns will increase your heart rate. In your regard to breathing, you should be breathing every stroke. If you’re not already doing this, try to work on this as it will help you come race time. You will take in more oxygen, which will keep your heart rate low. Or you might want to try practicing bilateral breathing or breathing every three strokes. You should also get in the habit of lifting your head and looking forward while swimming. Try to do this once or twice each lap. 11 Week Sprint Distance - Beginner level Heart Rate Training: Remember to stay within your heart rate zone while cycling. All of your bike rides should be aerobic. Always warm up beforehand. Spin in an easy gear for 10‒15 minutes, keeping your heart rate below your aerobic zone. Toward the end of your warm-up, start to exert more effort and bring your heart rate up until it reaches the lower range of your training zone. Your running heart rate zone may be higher than your cycling rate, so experiment and find out what works best for you. Cycling at your running heart rate zone may be too much. Try cycling at 5 or 10 beats less than your running heart rate zone and see how it feels. For example, if your running heart rate zone is 130‒140, your cycling zone would be 120‒130. Keep in mind that the terrain can also affect your heart rate. If you are training in a hilly or mountainous area, your heart rate will rise when cycling uphill. Shift gears so you are spinning and try to keep your ride as smooth as possible. You want to avoid pumping the pedals too hard to keep your heart rate consistent. Also, try your best to remain seated when riding uphill. When training on flatter terrain, it will be easier to monitor your rate. Your Bike: Cycling: Safety: When it comes to cycling safety, be smart. You are required by law to ride your bike on the road (not on the sidewalk). Plan your workouts carefully and try to avoid cycling during peak traffic hours. If possible, ride on a road or highway that doesn’t get very busy. If it makes you feel safer, ride with a friend. Always pack a cell phone, cash, spare tubes, and items needed for flatting. Be sure to ride with traffic on the right side of the street. When possible, ride within the shoulder. Watch for gravel, glass, and debris. Join an organized group ride in your area or ask someone at your local bike shop if they can recommend a safe bike route. There is no need to purchase a new bike at this point. Use whatever you currently have, whether it’s a road bike, mountain bike, or hybrid. Nowadays, a lot of sprint triathlons include a “fat tire” division for individuals using hybrid or mountain bikes. If you are using a mountain or hybrid that has knobby tires, we suggest putting on road tires that are made for your type of bike. While they are smooth and round, they won’t be quite as narrow as actual road tires. At this point there is no need to purchase a new bike, but you should take the bike you are using in to your local bike shop to get tuned up. Aerobars: Aerobars help cyclists ride in an aerodynamic position. Clip-on aerobars attach to the handlebars of your bike. Bend at the waist, rest your elbows on the elbow pads, and grip the bars out in front. If you do not have aerobars, don’t worry. At this level, they are not required. They can be helpful and will help with your training, but it’s really up to you whether you want to invest at this time. If you decide to purchase aerobars, you should try getting used to riding in the aero position. You may experience some stress on your lower back and upper glutes initially so it is important that you practice consistently, but gradually. Do not attempt an extreme aero position on day one. Visit your local bike shop to ask for bike positioning tips. You should also incorporate a good lower back stretching routine. Flatter terrain will allow you to practice riding in the aero position, while hilly or mountainous terrain will limit your chances. 11 Week Sprint Distance - Beginner level While cycling on flat roads, you should sit up periodically to stretch your back. Set your alarm so you are reminded to take a break every five minutes to sit up, stretch your back, and take a drink. Return to the aero position afterwards. This will help you get used to riding in the aero position gradually without overexerting your back. It’s also a good reminder to stay hydrated during your ride. Do not ride in the aero position on steep downhills. If you are unable to get the practice you needs because of the terrain in your area, practice on a stationary bike. For cyclists living in areas where riding outdoors during the winter is problematic, use a stationary bike. Stationary bikes can range from $150‒$1500. For beginners, I would suggest investing in an inexpensive stationary bike for now and if you decide to stick with the sport, you can spend more on a more expensive model down the road. You may have access to stationary bikes at your local gym. Here are a few tips if you are planning on using a stationary bike at your gym: Avoid recumbent bikes. I’m talking about the comfortable machines that have a back rest and the pedals are out in front of you. While these are great for people who suffer from chronic back pain, they are not going to help you with your training. They do not simulate the type of cycling you’ll be doing during your outdoor training and racing. Select a stationary bike that resembles a real bike. Adjust the seat height and handlebar height to resemble your real bike. Bring a measuring tape if you need to! To get the most out of your stationary bike training, select a preset course that offers various levels and hills throughout. You don’t want to select a simple, flat course, because that obviously won’t reflect real, outdoor conditions. Training on a stationary bike can become tedious, so be prepared. You might want to play music while training to keep you interested. Try a workout video that is designed for stationary bikes to keep you motivated and interested. Whatever works for you! It can also be tricky to accurately measure your mileage while using a stationary bike, so when you have a chance to ride outdoors, pay attention to your average speed over the course of an hour and then transfer that information to your stationary bike training. Take proper care of your bike. Proper maintenance will keep it running in tip-top shape. Cycling Tips: It will come in handy to learn some of the basics when it comes to bicycle maintenance. Practice changing the tubes in your tires at home before you begin training. Again, if you feel the need to, you can stop by your local bike shop and pay someone to do change them for you so you can watch and learn. Follow the rules of the road. Ride on the right side of the road and stay in the designated bike path if there is one. Practice drinking water while you ride. You want to get comfortable reaching for your water bottle, taking a drink, and putting the bottle back while riding and looking forward. Never take your eyes off the road. This will take some practice, but you’ll get the hang of it. You can practice on a stationary bike or in a quiet neighbourhood before hitting the busy roads. When riding in the aero position, sit up to drink. Always dress properly when you’re riding. You should be wearing real cycling shorts. Be on the look out. As you approach intersections, look out for cars that might pull out in front of you. Make eye contact with drivers at intersections. Sit up in the saddle, keep your hands on the handlebar and brakes, and slow down until you are through the intersection. 11 Week Sprint Distance - Beginner level Next, jog for one minute, walk for one minute, jog for one minute, and walk for one minute. This warm-up only takes nine minutes and it will help you stay safe while training. Remember to keep your heart rate low during your warmup. It should be well below your aerobic zone. When you’re ready to start your run, gradually bring your heart rate up to the low end of your zone. Don’t forget to cool down after your workouts. This is just as important as the warm-up. After your run, walk until your heart rate slows down to 100 beats per minute. I suggest incorporating walking into your running workouts. You’re training for three sports so this will help your muscles acclimate to the stresses it’s under. Two of the three sports involve your legs, and unlike cycling, running involves pounding your legs on pavement. Walking will help ease the stress being put on your legs and also help them recover. How you approach your run training will obviously all depend on your physical condition and your experience with running. Experienced runners will still benefit from adding walking to the longer runs. Running: It is always important to warm up before you run, especially if you haven’t trained in a while and you’re out of shape. A good warm-up can prevent injury. If you’re not sure where to begin, try this warm-up before you head out for your run. Walk for five minutes at a brisk pace followed by light calf and quad stretching. You will see that the program starts out slow and gradually builds over time. The run training will commence with a warm-up followed by alternating between walking for one minute and running for one minute. The running times will gradually increase. It’s important that you follow the steps and include the walking breaks. Do not run until you no longer can before you start walking. The program is designed to help you train at a gradual pace. Experienced runners may make adjustments accordingly. Each time you walk, your heart rate will drop below your aerobic zone. When you start to run again, try to ease back into your pace, building effort gradually, bringing your heart rate back to your training zone. 11 Week Sprint Distance - Beginner level Running Tips: If possible, run on a grass, gravel, or dirt path. Softer surfaces are ideal as they allow for better shock absorption for your legs. Concrete is the worst, followed by asphalt. Tar (like a running track) is also very soft. Obviously this all depends on where you live and where you are able to train. The program lists all running distances in minutes. This will help you monitor your progress. Running Tips: If you must run on roads, try to run on the flattest part (assuming this is not the middle of the road). If the side of the road isn’t flat, you may experience leg or hip soreness. This is also common among people who run on the beach. Stop running when you are scheduled to stop, regardless of how you’re feeling. Even if you’re feeling great and think you can keep going, stop when you’re supposed to. You will recover faster and feel better the next day. The purpose of the program is to train gradually to prepare you for race day. It’s extremely important that you are wearing proper footwear. Make sure you have a good pair of running shoes. Go to a reputable shoe store and try some on. If there’s one in your area, a running store is ideal. Never buy running shoes that are evenly remotely uncomfortable under the assumption that they will stretch out. You should be able to tell if a shoe feels good or not. Walk around the store with the shoes on. You should also be looking for shoes that offer sufficient support. Less expensive running shoes may be comfortable but they will not provide the support needed for your new running goals. Bricks: In order to help your legs acclimate from cycling legs to running legs, bike/run brick workouts are included in the training program. The workout is meant to simulate the bike to run transition to prepare you for race day. The bike/run brick is the most popular brick workout. In this program, bike/run bricks are included weeks five through eight, once each week. You may need to do some preparation ahead of time, depending on where you’re training. You’ll need to have your running gear ready where you plan to complete your bike ride. Since you won’t have an opportunity to change your clothes between events during the actual race, you should practice cycling in the same gear you plan on running in. You want to simulate the transition as much as possible. The brick workouts in the program only require you to run for 10‒20 minutes. This is enough time for you to acclimate your cycling legs to running legs. Do not start running hard. You should begin walking for two minutes and then start an easy jog. Your heart rate may be higher than usual for your run, so walking will help bring it down while providing recovery. During the run, try your best to keep your heart rate within your training zone. 11 Week Sprint Distance - Beginner level Brick Tips: If it’s an option, plan to transition at your home so you have a safe place to store your bike when you switch. If you need to travel to do your cycling, lock up your bike or put it in your car before you start your run. You may want to try using a stationary bike for your brick workouts. You won’t need to worry about the safety of your bike and it allows you to bike and run in a familiar area. Plus, you’ll be able to focus on your cycling speed work without needing to worry about oncoming traffic. Make a plan ahead of time. Remember, you’re trying to simulate real race conditions. You want to have everything you will have during the race: your shoes, a hat, and your nutritional drink. You want to practice your transition as if you were in the actual race. Don’t focus on speed initially. While this is important, you need to first get accustomed to bending over, slipping on your running shoes, and starting your run. Always start your run with a walking warm-up. This is a good time to take a drink. Then, gradually ease into your run. How do you feel? You’re not used to switching from cycling to running, but you will get used to it. During your first brick workout pay attention to your body. Your legs may be tired, but that will subside with practice. You might be cramping if you didn’t eat or drink enough on your bike ride, or because of something you ate. If you’re feeling dizzy, it’s likely linked to your nutrition and/or hydration. The Transition: In a triathlon, transitions take place between the swim and bike and the bike and run. During your training program, you want to practice transitions so you are better prepared come race day. With practice, your transitions will be smoother. If you decided to stick with the sport or decide to become more competitive, a smooth transition can help your overall performance. Since this is your first triathlon, do not focus on speed. Just practice going through the motions comfortably. Triathlon transitions can be chaotic, so awareness and timing are key. There is a lot going on and things can get a little frantic. Bikes crash, drinks spill, and people panic. The faster you can get in and out, the better. As a beginner, you may be worried about the transitions. This is totally normal. There’s so much going on in one place and while you’ll have trained your body for the switch, there is no way to simulate the chaos surrounding the triathlon transition. As you become more experienced, these fears will subside, and you will be able to use the transition to your advantage. As a beginner, here are a few tips to prepare you for your first triathlon. Practice the transition ahead of time during your training. The bike/run brick workout will help you prepare for the cycling to running transition during the race, but it is definitely tricker to practice the transition from swimming to biking. If you’re able, swim at your local pool and keep your bike poolside so you can hop on as soon as you’re done your swim. This is not possible for most, so if you can’t manage it, don’t worry. Instead, you should practice getting out of your wet suit and into your cycling gear (shoes, helmet, etc.) and this can be done at home. Alternately, you can practice the transition from swimming to biking with a stationary bike. In a real swim/bike transition area, you can’t mount your bike until you reach the designated exit point, so you’ll need to walk your bike over. Regarding your shoes, you can either clip your bike shoes to your bike pedals ahead of time, walk your bike to the exit point barefoot, and slip your feet in your shoes when you mount your bike. Or, you can slip your shoes on as soon as you reach your bike and then walk your bike to the designated mounting area. It’s up to you. You should practice one way or the other during your brick workouts so you are prepared come race day. If it’s below 78 degrees where you will be racing, you will likely be permitted to wear a wetsuit. If that’s the case, you should practice swimming in the wetsuit and also practice getting out of it afterwards. There are sprays you can purchase that make it easier to slip in and out of your wetsuit. 11 Week Sprint Distance - Beginner level To prepare for the swim to bike transition (T1), make sure everything you need is prepped and in place before you start the swim. We’ll start by going over the items you will be securing to your bike, and the bike itself. You want to make sure that your bike is properly secured in place on the bike rack in the transition area. Make sure your water bottles are full and in place. Make sure your helmet and sunglasses are with your bike, ready to put on and go. Make sure your bike computer or heart rate monitor are ready to go. When it comes to gears and chain placement, make sure your bike is in a higher gear with your chain on the small chain ring. This will help you get started. You can switch to a lower gear once you get comfortable. Make sure your handlebars and aerobars are secure. If you are using clincher tires, you should have a spare tube or two (as well as the required tools) in your seat pack. If you’re planning on bringing energy bars, make sure they are in an accessible place. Make sure your tires are properly inflated before the race. It’s a good idea to bring a bike pump to the race, just in case. Some cyclists put salve on the nose or tip of the saddle to add some comfort during the bike ride. This is optional. If you’ve decided to clip your shoes to your bike pedals, make sure they are secure before starting the race. Weight Training: When it comes to the items that are not attached to your bike, you can spread out a little towel and make sure all of your loose items are within easy reach. If you will be running through sand (i.e. a beach) between your swim and your bike, you may want to have a dish bucket of water near your bike in the transition area so you can rinse your feet quickly. Bring a small towel to dry your feet quickly afterwards. Bring dry socks if you plan on wearing socks for the ride and/or run. Make sure your shoes are nearby and ready to put on (if you’re not attaching them to your pedals). If you’re using a heart rate chest strap, make sure it is ready to grab and go. If you wear a wetsuit, you can put the strap on under the suit instead. You can pack spare energy bars or drinks in the transition area if you’d like. You may want to take a quick bite or drink before you start the next event. If it’s a sunny day, you may want to bring a hat, sunscreen, and a spare pair of sunglasses. Over time you’ll figure out what works for you, which items you need, and which ones you can do without. Lat Pulldowns: You should also incorporate weight lifting when you’re training. Try to lift weights two to three times per week. Practice circuit training and two sets of 15 reps for each exercise. Use light weights. This will help you to build strength for endurance rather than build bulk. This program is designed for the triathlete on or off season. It involves 14 exercises total with an emphasis on lifting lighter weight with higher reps. This will add strength and some muscle mass, while burning fat, which will result in a lean body. Developing your strength will prevent injury and enhance your endurance. Use light weights and focus on your form. Take your time. There is no need to rush. Ask a personal trainer for assistance if you are new to weight lifting. A circuit includes lat pull downs, leg extensions, bench press, leg curls, dumbbell pullovers, inclined press, bicep curls, tricep pushdowns, supinated bicep curls, squats, upright rows, side lateral raises, calf raises, and abdominals. You can increase the weight every two weeks or so, but don’t add much. You want to continue to feel challenged while maintaining proper form. Lat pulldowns work the lats (latissimus dorsi), rhomboids, and trapezius muscles. Start with a light weight. Sit down, face the machine, and adjust the seat and roller as needed. When you’re ready to begin, stand and reach for the bar and find a position that is comfortable. Return to the seated position while holding the bar. Pull the bar down, lifting the weight, and lean backwards very slightly. Bring the bar down to chest level. You need to lean back enough for the bar to clear your face. You never want the bar to be under your chin. Hold in down position for two seconds and then slowly let your arms go up for a four count. Repeat. Leg Extensions: Leg extensions work the quads (quadriceps). If you ever feel pain in your knee during this exercise, it is important that you stop immediately and seek advice from someone at your gym who is qualified. Start by taking a seat and making any adjustments needed. Your back should be flush against the back rest and your legs should bend at the edge of the seat. Start with a light weight. Lift and hold for two seconds. Slowly lower your legs for a four count. Repeat. You want to keep a slight bend in your knees when legs are extended. Do not lock your knees. 11 Week Sprint Distance - Beginner level Bench Press: Inclined Press: The bench press works your chest/pectorals. While others often have a spotter while doing this exercise, you shouldn’t need one because you are lifting light weights. Lie on the bench facing upwards with your feet on the ground. Your back should be flat. If you can put your feet on the ground in this position, bring them to the bench. Grip the bar with your hands shoulder-width apart. Lift the bar out of the stand and extend your arms directly above your chest. Lower the bar for a four second count. Lift it for a two count. When you are bringing the bar down, it should barely touch your chest before you lift again. Never bounce the bar off your chest and never lock your elbows when your arms are extended. The inclined press works the upper pectorals and anterior deltoids. You can do this exercise with a set of dumbbells or a bar. Choose a light weight that is comfortable. Sit back on an inclined bench that has an incline of 45 degrees. Keep your head against the bench. Lift the weights straight up with your arms extended. Never lock your elbows. Bending your elbows, lower the weights on a four count. Raise them on a two count. If you’re using dumbbells for the bench press instead of a bar, make sure you lower the dumbbells together and keep your arms even throughout. Leg Curl: Leg curls work the hamstrings. There are a few different ways you can do leg curls. Some machines require you to stand while others require you to lie down on your stomach. Some machines resemble a leg extension machine and require you to sit. You can even strap on ankle weights and do leg curls without a machine. Regardless of the type of machine you decide to use, select a light weight. Make any necessary adjustments to the machine so it fits your height. Curl your legs for a two second count and then slowly release for a four second count. Hold on to the handles for support. Dumbbell Pullover: Dumbbell pullovers work the pectorals and lats. Select a light weight and continue to focus on form. You want to use a dumbbell that allows for a good grip as you will be lifting this weight over your head. It is important you pay attention to form as carelessness could lead to a shoulder injury. Lie down on a flat bench facing upwards with your head at the edge of the bench and your feet on the ground. Hold the weights in your hands and extend your arms straight up above your chest. Do not lock your elbows. Keep your arms extended and slowly lower your arms on a four count so your arms are on either side of your head. Raise your arms on a two count. Bicep Curls: Bicep curls work the biceps. You will need an inclined, seated bench. You can use the same one you just used for the inclined press. Choose a light weight. Sit back and allow your arms to hang naturally while holding the dumbbells. Your wrists should be facing forward. Lift the weights for a two count and lower them on a four count. Pay attention to your elbows and make sure they stay in place. Tricep Pushdown: Tricep pushdowns work the triceps. You can use a machine or dumbbells for this exercise. Again, form is very important. If you’re using the machine, use the rope attachment that has two handles on the end. The rope allows you to achieve a motion that simulates a swim stroke. Face the machine with your feet either side by side or with one foot a step in front of the other. Grip the rope with your elbows bent at a 90 degree angle. Keep your elbows at your side during the exercise. You’re going to lean forward slightly to allow the bar to move without obstruction. Pull the ropes down for a two second count, extending your arms down, and then slowly let your arms come back up to the 90 degree position. Repeat. If you are not using the machine, you will be using dumbbells. You will be working one arm at a time. Start with the left arm first. Select a light weight. Pick up the weight with your left hand. Place your right knee on a flat bench. Lean forward and support yourself with your right hand on the bench. Keep your back flat. With the weight in your left hand, bend your elbow at a 90 degree angle so your upper arm is parallel with your body and your lower arm is pointing down. Keeping the upper arm in place, extend your lower arm back so it is in line with your upper arm. Do this for a two count. Slowly lower your lower arm back towards the ground for a four count. Never swing your arm as it is ineffective and could cause injury. Once you’re finished with the left arm, repeat the steps with your right arm. 11 Week Sprint Distance - Beginner level Supinated Bicep Curl: Supinated bicep curls work the biceps. In addition to your bicep curl, you will be including this exercise. Sit on a flat bench with your back upright (not leaning back or lying down). Select a light weight and focus on form. During this exercise you will be alternating arms so it is important that you take your time and maintain a steady pace for optimal physical benefits. Do not rush through these! Once you’re sitting on the bench with a dumbbell in each hand, start with one arm down by your side and bring the other up in a curl position. As you bring the other arm up in a curl position, you will bring the first arm down simultaneously. Avoid slipping into a swinging rhythm. Maintain a slow and steady pace and pay attention to form. Squats: Squats work several of the major muscles in the lower body, including your glutes, quads, hamstrings, hip muscles, gastrocnemius, soleus, and tibialis anterior muscles. If you’ve never done squats before, practice without weights first. I also recommend working with a trained professional if you’re unfamiliar with the correct form. If you currently experiencing pain in your knees or lower back, do not do this exercise. If you have had pain in these areas in the past, try doing squats without weights. If you feel the pain returning, you should stop. Do not let your knees extend beyond your ankles. Practice in front of a mirror so you can monitor and adjust your form. If you are ready to start doing squats with weights, you can either use a dumbbell or a bar. If you’re going to use a bar, see if your gym has a squat machine. Some gyms also have pad that you can wrap around the bar to comfort your neck. If not, just put a small towel around your neck. To get into the squat position, stand with your feet shoulderwidth apart. Grip the bar with both hands and make sure they’re in a comfortable position before you continue. The bar should be resting on your shoulders, just below your neck line, but never on your neck. Do not lock your knees when you’re in the upright position. Keep your legs slightly flexed. Try to keep your weight in your heels, not your toes. Next, you want to slowly lower your body, bending at the hips as if you’re about to sit back in a chair. Lean forward slightly, but keep your chest up. Keep your balance. Come down as much as you can comfortably for a four count and stand on a two count. Do not lock your knees. With consistent practice you will eventually be able to squat deeper and lower. If you’re not using a bar, you will be using dumbbells. Place them on your shoulders and hold them in place with your hands. Stand with your feet shoulder-width apart. Do not lock your knees when you’re in the upright position. Keep your legs slightly flexed. Try to keep your weight in your heels, not your toes. Next, you want to slowly lower your body, bending at the hips as if you’re about to sit back in a chair. Lean forward slightly, but keep your chest up. Keep your balance. Come down as much as you can comfortably for a four count and stand on a two count. Do not lock your knees. Upright Row: The upright row works your deltoids and upper trapezius. Again, this exercise can be done with dumbbells or a bar. It’s important not to rush this exercise. Take your time. You may experience some shoulder pain so start with a light weight that is comfortable for you. Focus on your form throughout this exercise. Pick up the dumbbells and hold them in front of your thighs. Try to keep your knees slightly flexed. Slowly lift the weights up toward your shoulders and chin, allowing your elbows to point out. Hold position for a two count and then slowly lower the weights on a four count. If you are experiencing shoulder pain, don’t bring the weights up quite as high. Side Lateral Raises: Side lateral raises work the medial deltoids. For this exercise you’re going to want to start with very light weights (3 lbs in each hand) or no weight at all. Again, take your time with this exercise. Focus on your form and be careful. Sit on a bench facing a mirror so you can keep an eye on your form. Pick up the dumbbells and hang your arms by your sides. Your fists should be facing inwards. When you’re ready to begin, keep your arms firm and steady. Slowly lift the weights up with your arms straight until they are perpendicular to your body. At this stage, your arms should be extended and your fists should be facing down. Now, rotate your arms inwards so your fists are facing up. Next, bring your extended arms up over your head so they are straight up in the air and your 11 Week Sprint Distance - Beginner level fists are facing each other. This motion might remind you of a jumping jack. Now reverse the steps. Lower your arms back to shoulder height position, fully extended outwards. Rotate arms so your fists are facing the ground again. Slowly lower your arms to your sides. Calf Raises: Calf raises work the calf muscles (the soleus and gastrocnemius). There are three different ways you can do a calf raise. You can use a sitting calf machine or a standing calf machine, or you can stand on a ledge. Take your time with this exercise. It’s important that you do not bounce. This could put too much stress on your achilles tendon and cause injury. Pay attention to your form throughout this exercise. You do not want to go too low as this will cause unnecessary stress on the achilles tendon. If you are using a sitting calf machine, select a weight that is light and comfortable for you. The machine has a roller that will tighten over your knees. Make sure your feet are placed correctly on the foot pad and then lower the roller onto your knees. It should be snug but comfortable. Lift up with your toes and release the safety lever. Lower your heels on a four count, and raise them on a two count. If you’re using a ledge to perform this exercise, place the balls of your feet on the ledge. This method requires you to work one foot at a time. Stand on one foot, placing the other foot behind your ankle. Lower your heel on a four count and raise it on a two count. When you’re finished with the first foot, switch. Later on, you may want to add weight. Just grab a dumbbell and hold it in the hand that is on the side you are working. Abdominals: While there are a number of ab exercises to choose from, we suggest the crunch. There are all kinds of videos that demonstrate how to perform crunches correctly if you need a refresher. When it comes to the basic crunch, you want to start out by lying down on your back with your knees bent and your feet flat on the floor. Put your hand behind your head for support (they should barely touch your head). Now you want to lift with your abs, bringing your shoulders off the ground. Always keep your head steady. Look toward the ceiling with your chin pointed toward the ceiling. If you’re having difficulty, put a tennis ball under your chin. It is very important that you remember to never pull on your head or neck during your crunches. Come up so your shoulders lift off the ground, but no further. Lift with your abs. You should never be pulling on your head with your arms. Nutrition: Daily Diet: Always consult a health professional and discuss your fitness goals and dietary needs, especially if you have specific health concerns. A healthy daily diet will give you the necessary fuel your body needs to function at an optimal level. Your diet should incorporate foods that will fuel vital parts of the body like your muscles, bones, and brain. A healthy diet will also help maintain blood sugar levels and boost your immune system. Since you’re training for a triathlon, you’ll need to make sure you fuel your body for both your everyday activities and your training. At the beginning of the program, the workouts will not take up very much time and your caloric consumption will not be as high. Throughout the program, the intensity and duration will pick up and you will be burning more calories daily. That means you need to give your body the fuel it needs so you can handle the work. Many people believe that training in the morning on an empty stomach helps burn more calories and shed more pounds. The truth is, this is a very unhealthy approach to exercise. A healthy, balanced diet is vital to your health and will help you train effectively. Don’t make a habit of skipping meals. Eat three meals a day. Many people also believe that implementing a diet during triathlon training is purely for performance. It’s important that you take in enough calories and a balanced mix of carbs, fats, protein, and nutrients throughout your training, but a healthy diet will also aid in your recovery afterwards. You should eat for performance and for recovery. Whatever you eat today will help with today’s activities and will also impact what you do tomorrow. When you stick with a healthy, balanced diet, your body will become stronger and more productive. 11 Week Sprint Distance - Beginner level As you work through your training program, you may experience different needs for nutrition. During training, some people lose their appetite while others are always hungry. Whether you’re hungry or not, it’s important that you stick to your meal plan. Never skip a meal. Also, just because you’re training and burning a lot of calories, don’t assume you can get away with eating junk food. You are training your body to perform in a triathlon. You need to treat it right. Eat healthy, balanced meals. There are tons of great books out there on triathlon nutrition and general sports nutrition if you’re interested. Nutrition for Racing and Training: During your training and racing, you will need to fuel your body and the bulk of this will happen while you’re cycling. The bike ride is the longest event and you have the opportunity to refuel here. Your nutritional intake will satisfy your immediate nutritional needs and prepare you for your upcoming run. You should practice your nutritional intake when you do your bike/run brick workouts. You need to stay hydrated throughout your training and racing. If you start to feel thirsty, that means dehydration has already set in. You need to prevent dehydration. Practice drinking when you’re cycling and running. Use an alarm to remind you to drink, eat, or consume a gel at timed intervals. You should aim to consume approximately two ounces of liquid every five minutes when you’re cycling (especially if you’re training/racing in a warmer climate). This will ensure you’re staying hydrated throughout the bike ride. Plus, if you’re riding in the aero position, it will give you an opportunity to sit up and stretch your back. During your longer runs, you should aim to consume approximately four ounces of liquid every ten minutes or so. You should do this during the walking portions of your run. Don’t worry about any of this during your short runs though. If you’re only running for 20 minutes, just focus on what you eat before the run. Drink 10 ounces of a sports drink and eat a nutritional bar an hour before you head out on your shorter runs (30 minutes or less). Don’t forget to bring a water bottle to the pool. Leave it on the pool deck above your lane. It is possible to get dehydrated when you’re swimming as well. If you don’t already have a favourite, you should find a nutritional drink you like by week three. This is when your training distances and duration will start to increase. There are plenty to choose from out there so look around and find one you like. You want to try to simulate your race so you should practice taking in your nutrition while you’re training. When it comes to your run training, you should drink during the walking portion of your run. You need to get in the habit of drinking while you’re moving, so do so while you’re walking. If you’d like, you can purchase a nutrition belt to carry small bottles for your liquids and gels. You should aim to take in every 8‒15 minutes. For your bike training, you should practice reaching down for your water bottle, taking a drink, and returning it. Always look forward, keeping your eyes on the road at all times. Never look down to reach for your bottle. When it comes to your swim training, keep your water bottle nearby while you train to stay hydrated. During this training program, you want to pay attention to your carbohydrate intake. Consume 30‒60 grams of carbs per hour. When you’re starting the training program, consume closer to 30 grams, and as you progress through the program and your distances increase, gradually take in more carbs. Everyone is different so you’ll need to experiment with the type of nutrition you take in. Some people like to stick to liquids while others use a combination of gels and liquids. Some consume solid food along with their drink. Determine and practice whatever works for you. By practicing your nutritional intake during your brick workouts, you will be better prepared for race day. In sprint triathlons, they don’t typically hand out nutritional drinks during the cycling portion of the race, so bring your favourite drink. Sometimes race volunteers hand out small cups of water during the running portion of the race. It’s up to you if you want to bring a water bottle for the run. Race Day Nutrition: On the day of your race, you may be worried about how much and when you should eat. This is often a concern for beginners. You’re really the only one who can determine these things based on what you’ve been practicing throughout your training program. You should already have a good idea of what foods you should eat, how much you should eat, and when you should eat. During your training, get used to taking in nutrition before and during your workouts and assess your performance and how you feel. Did you eat enough? Did you eat too much? Learn what works for you and practice ahead of time so come race day, you’ll know exactly what to eat, how much, and when.