2015 Joe s Team Calgary Training Program

Transcription

1 05 Joe s Team Calgary Training Program This document outlines the suggested preparation for the Triathlon/Duathlon for a BEGINNER. It is based on endurance, not speed. If you can t do all the minutes, DON T WORRY! Do your best. This plan will prepare you to cross the Joe s Team finish line with a smile on your face! (Adapted from

2 January 05 Joe s Team Training Program Stretch before bed 3 4 NO more eggnog Detoxify your body from gingerbread 3 Check out Joe s Team website Buy some new runners 0 Get your playlist updated 4 5 Join a spin class 0 Walk 6 Like Joesteamcalgary facebook site 7 Walk 3 4 Walk min 6 7 Rally your friends and co-workers 30 3 REGISTER Joe s Team 05!!! Set your Joe's Team goal and get yourself organized to succeed! GET REGISTERED and check out the Joes Team Participant Resources: Get MOVING this month: build momentum on your commitment to fitness in 05

3 February 05 Joe s Team Training Program Walk Spin 6 7 Walk 0 Swim 5 min OR crosstrain Walk/run 3 4 Thank your Heart! Spin min 5 6 Swim 5 min OR crosstrain 7 0 Run/walk 0 min Bike min Bike min The main thing with any training program is fitting into your schedule. Alter this schedule according to your life and when you can fit in the training. Remember - don't get frustrated if you miss the occasional session. Hitting 0% or better of this program will ensure you get through the triathlon in June. Feel free to replace any of these workouts with something you are already doing or enjoy...cross-training is good in the early stages of your triathlon training journey: yoga, skiing, cross-fit, boot camp, strength training, snow-shoeing are all great activities Take advantage of vacations to warm destinations or ski hills as supplements to your training plan. Take yourself and a loved one out for a spin class on Valentine s Day to celebrate your commitment to fitness and love of self!

4 March 05 Joe s Team Training Program Bike min Run/walk 7 OR crosstrain Run/walk 7 0 Run/walk 3 OR crosstrain Run/walk 30 3 Running can be walking or walk/run combinations. Build up your endurance. Find a running group or make a regular outing with a friend to help keep you motivated. Consider joining a swim club or taking a swim class to improve your stroke technique. If you are doing the DUATHLON option, substitute the swim sessions with a run/walk or another cross training activity

5 April 05 Joe s Team Training Program + Denotes an opportunity for two-a-day work-outs. You can split these between morning and night OR do the additional work out on a different day. Re-organize this program to suit YOUR schedule. Bike Bike 7 min 0 3 min + Bike Run 7 0 Run 5 min Bike min 3 Run 5 min 4 Bike min 6 7 Run 5 min 30 Bike Make sure you have your bike fitted to you. This will ensure the most comfortable and efficient riding. Visit your local bike shop for help! Try and join training groups for the bike rides. Riding solo all the time can be boring! Get outside on your bike in April training on the bike you plan to use in the race is important.

6 May 05 Joe s Team Training Program Run 5 min 3 Bike 4 min Run 35 min 7 Bike 50 min 0 Run 35 min min Run 6 7 Run 35 min 0 Run 45 min 35 min 3 4 Bike 60 min + Bike Take advantage of the Bike/Run back to back workouts to get used to the feel of running after a good bike ride. Check out the JoesTeamCalgary Facebook site for group training workouts and resources. Training with others is more enjoyable and makes the time fly by!

7 June 05 Joe s Team Training Program + Bike Bike 55 min 0 Run Bike 50 min 0 3 Bike 5 min RACE DAY!! BASK IN THE GLOW 30 Not comfortable in open water? See if you can arrange swimming in a lake early this month to get used to swimming out in the open and spotting items to guide you along the shoreline. Have a great race and enjoy the after-glow. You ve earned it!!