triathlon 2008: training

If you need to find somewhere to do your swimming training try one of these clubs:

Marian College - Ballsbridge 01-6689539
Glenalbyn Stillorgan 01-2881502
Blue Pool Monkstown 01-2301458
Terenure College 01-4908882
Templeogue College 01-4901711
Markievicz Tara Street 01-6729121

Profile:
You are currently relatively inactive, infrequently taking part is some activities. You may know how to swim, but don't have much endurance. You have a bicycle and tend to ride mostly in the summer. You might be riding a stationary bike now but may have difficulty for an hour. You run and have occasionally done a 5km fun run (although walking at intervals). It is not presently comfortable for you to run for 45 minutes. You have allocated time train 5 days a week. You have 10 weeks to prepare for the triathlon. Your objective is to complete with no particular objective as regards speed.

Local Muscular Endurance (Weights)
As well as working on cardiovascular fitness, it is advisable to develop local muscular endurance to help on the day. Good compound exercises (working more than one muscle) include:
Lower body:- Squats, Lunges and Dead Lift
Upper Body:- Press Ups, Bench Press, Seated Row and Lat Pull down

You may wish to add some abdominal curls and oblique curls to this to improve midriff and posture.

Stretches
As you are working on previously inactive muscles, stretching is very important, both pre-activity and post-activity. Pre-activity should be done after a warm up cardiovascular activity and should be held for 10 seconds. Post activity will restore the muscle to its original length and help facilitate deposit of lactic acid. Post activity stretches should be held for at least 15 seconds. For all stretches, take a deep breath and try to increase the stretch on exhaling. Ease off if the leg begins to shake and try again.

The main ones are:

  • * Quadriceps – pull one foot to buttock, holding at laces. To increase, push pelvis forward.
  • * Hamstrings – bring leg to chest with slight bend at knee. Do not allow hips to come off ground.
  • * Gastrocnemius (Calf) – Sitting on ground, stretch one leg out to side and bring foot of other leg into groin. Bend over outstretched leg, holding at ankle or toe, whichever is comfortable.
  • * Shoulder – clasp hands in front of chest and push away, stretching across the shoulder blades.
  • * Chest – clasp hands at base of back and pull shoulder blades together, stretching across pectorals (chest).

Week 1: 21st April 2008 (All exercises to be completed at an easy pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 200m 250m REST
Bike 7 km 7 km REST
Run 2 km 2 km REST
Weights 20 mins 20 mins REST
TIP OF THE WEEK: Use rolling hills setting on the bike and avoid standing on uphill sections.
Week 2: 28th April 2008 (Continue at an easy pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 250m 300m REST
Bike 8 km 8 km REST
Run 2.5 km 2.5 km REST
Weights 20 mins 20 mins REST
TIP OF THE WEEK: Ensure you consume sufficient protein to compensate for this increased activity.
Week 3: 5th May 2008 (Continue at an easy pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 300m 350m REST
Bike 9 km 10 km REST
Run 3 km 3 km REST
Weights 20 mins 20 mins REST
TIP OF THE WEEK: Include a variety of fresh fruits and vegetables in your diet. If you need to snack between meals, choose low fat alternatives, e.g. carrot sticks, fresh fruit, etc.
Week 4: 12th May 2008 (Increase to steady pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 350m 400m REST
Bike 11 km 12 km REST
Run 3 km 3 km REST
Weights 20 mins 20 mins REST
TIP OF THE WEEK: Drink at least 8-10 glasses of water every day, whether you’re training or not.
Week 5: 19th May 2008 (Maintain steady pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 400m 450m REST
Bike 13 km 14 km REST
Run 3.5 km 3.5 km REST
Weights 20 mins 20 mins REST
TIP OF THE WEEK: Don't make race day your first open-water swimming experience. Open water is very different from the pool. There are no walls to push off and no bottom to rest on. Check tide times before your practice open-water swims.
Week 6: 26th May 2008 (Maintain steady pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 450m 500m REST
Bike 15 km 15 km REST
Run 4 km 4 km REST
Weights 20 mins 20 mins REST
TIP OF THE WEEK: Check out if your gym holds Spinning classes. This will greatly help you for the cycle part of the race.
Week 7: 2nd June 2008 (Maintain steady pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 550m 600m REST
Bike 16 km 17 km REST
Run 4.5 km 4.5 km REST
Weights 20 mins 20 mins REST
TIP OF THE WEEK: Have a written plan to ensure you know where you are on it and how far you have to go. Don’t be a slave to it either though. If you miss a day or two, don’t give up. Allow for some flexibility within your plan.
Week 8: 9th June 2008 (Rest Week - easy pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim REST 500m REST
Bike 10 km REST 10 km REST
Run 3 km REST 3 km REST
Weights 20 mins REST 20 mins REST
TIP OF THE WEEK: All training plans should have weeks of reduced volume. During those weeks, rest. You can include some speedwork, but don't be tempted to add more volume in terms of training or personal commitments.
Week 9: 16th June 2008 (Maintain steady pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 650m 700m REST
Bike 18 km 19 km REST
Run 5 km 5 km REST
Weights 20 mins REST 20 mins REST
TIP OF THE WEEK: Don’t get new trainers just before the race. Ensure you wear in the trainers you will be using on race day.
Week 10: 23rd June 2008 (Maintain steady pace)
Mon Tue Wed Thurs Fri Sat Sun
Swim 700m 750m REST
Bike 20 km 21 km REST
Run 5 km 5 km REST
Weights 20 mins REST 20 mins REST
TIP OF THE WEEK: Be certain that you consume a sports drink for any workout or race greater than one hour.
Week 11: 30th June 2008 (Drop back to easy pace pre race-day)
Mon Tue Wed Thurs Fri Sat Sun
Swim 500m REST REST RACE REST
Bike 15 km REST REST REST RACE REST
Run 2.5 km REST REST REST RACE REST
Weights 20 mins REST REST REST RACE REST
TIP OF THE WEEK: Remember to have fun!!!