2016 Joe s Team Calgary Training Program

Transcription

1 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 utes, 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 Joe s Team Training Program REGISTER Joe s Team!!! EARLY BIRD Pricing $ til March 3 Don t delay register today!! 2 NO more eggnog Detoxify your body from gingerbread Stretch before bed Walk 0 Join a spin class 4 5 Walk Buy some new runners Get your playlist updated Spin class 2 Walk Rally your friends and co-workers 2 Spin class 2 2 Walk 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

3 February Joe s Team Training Program 2 Walk Spin Walk 4 Thank your Heart! Spin 25 2 Run/walk 0 Swim 5 OR crosstrain 5 Swim 5 OR crosstrain Walk/run Swim OR Run 30 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 Joe s Team Training Program 2 3 Swim or Run 4 5 Run/walk OR cross- train Run/walk 30 Run/walk 30 2 OR cross-train Run/walk END OF EARLY BIRD REGISTRATIO N PRICING! 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 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. Registration increase to $0! Run Run 5 Run Run Run 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 Joe s Team Training Program Run 35 4 Bike Run Run 4 Run Run 45 Swim or Run 35 2 Bike Pricing increase to $40 on June 2 nd! 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 Joe s Team Training Program 5 Last Minute registration fee increase to $40 on June 2 nd! Run Swim or Run 4 Bike 55 Bike RACE DAY! Record your race results & share! BASK IN THE GLOW Not comfortable in open water? See if you can arrange swimg in a lake early this month to get used to swimg 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!!