2013 Joe s Team Calgary Training Program

Transcription

1 0 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 If you are already a fit person (i.e.: you are already running or cycling), you can literally do - bike rides outside, swims and run - times a week and cross the Joe s Team finish line, no problem.

2 January 0 Joe s Team Training Program RESOLUTION DAY! Sign up for a yoga class NO more eggnog Detoxify your body from gingerbread 0 Walk Join a spin class Walk Buy some new runners 0 Get your playlist updated Walk min 0 Joe's Team Launch Party REGISTER! Set your Joe's Team goal and get yourself organized to succeed! GET REGISTERED and check out the Joes Team Participant Resources: RSVP for the Joes Team Launch Party on January, 0 Get MOVING this month: build momentum on your commitment to fitness in 0

3 February 0 Joe s Team Training Program Walk Spin Walk 0 Swim min OR cross-train Walk/run 0 min Thank your Heart! Spin min Swim min OR cross-train 0 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 0 Joe s Team Training Program Bike min OR crosstrain 0 Swim OR Run Bike min 0 Bike min OR cross-train Bike min 0 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 0 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 Run min + Bike 0 Run min min min + Bike Run min Run 0 Run min Run min 0 Run min Make sure you have your bike fitted to you. This will ensure the most comfortable and efficient riding. Visit your local bike shop for more information on getting your bike fitted. 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. Think about your needs for the open water swim: do you need to rent a wetsuit?

6 May 0 Joe s Team Training Program Bike min min + Bike min Run min Bike 0 min 0 Run min min Run min Bike min + Run Run min 0 Run min min Bike 0 min + Bike Run min 0 Bike min 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 Joe s Team website for group training workouts and workshops. Training with others is more enjoyable and makes the time fly by! Make sure you have your wetsuit rental organized early this month.

7 June 0 Joe s Team Training Program Bike min Run 0 Bike min min RACE DAY!! BASK IN THE GLOW 0 0 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!!