When it comes to great bodies, triathletes have it all lean and muscular torsos, strong legs and a super-efficient efficient cardio system.

Transcription

1 Become a triathlete in 8 weeks! When it comes to great bodies, triathletes have it all lean and muscular torsos, strong legs and a super-efficient efficient cardio system. Most triathlete wannabes are scared of one thing the swim. That s because they re usually runners or cyclists who believe that swimming in the washing machine of a triathlon is just about the craziest thing you can do. With flailing arms and fiercely kicking legs, novices work up a nervous sweat just thinking about the consequences of a bad swim. If you have trouble on a run, you walk. A substandard cycle leg means you freewheel more than you should. A poor swim effort, on the other hand, raises the distinct possibility of sinking. But the swim is never as tough as you first think. Gaining confidence in the water is an important step in for your first triathlon. The beauty of the reverse triathlon format is that the triathletes are spread out by the time they reach the swim leg and miss out on the hustle and bustle of a traditional triathlon swim. THE GOAL: To successfully complete the 2009 Vision Super Central Goldfields Reverse Triathlon LONG COURSE RUN 4km CYCLE 23km SWIM 400m SHORT COURSE RUN 1.3km CYCLE 11.5km SWIM 200m Before you start this program you should be able to manage the following individually: Long course 4km Cycle for 1 hour 8 lengths of a 25m pool continuously. 1km Cycle for 30 minutes 4 lengths of a 25m pool continuously.

2 Week 1 As with the other two disciplines, take it easy. The emphasis here is on easy. Be consistent, but keep the cycling effort level low. In this first week, the aim is just to complete 200m (long course) or 100m (short course) without stopping. Begin slow and steady, and build up the pace as race day nears. Weigh yourself, measure your waist and take a picture of yourself before you start. The night before the race, look back and be proud. Long course WEEK TRAINING TOTALS RUN: 60min CYCLE:120min SWIM: 400m Short course WEEK TRAINING TOTALS RUN: 30min CYCLE: 60min SWIM: 200m Week 2 Keep the pace of the long run on the weekend very slow. This helps build the vital aerobics fitness and leave you feeling fresh. The first rule on bike set-up is comfort; if your bike doesn t feel right, will be even harder. Visit a specialist bike shop to get a proper fit. Do this now! During your swim, count the average number of strokes you take across the pool and work on reducing that number. Concentrate on a strong pull and a long body during the glide phrase. Do your long bike rides on mornings when you ve got plenty of time and there s less traffic. RUN 40min 20min CYCLE 80min 40min Long course WEEK TRAINING TOTALS RUN: 70min CYCLE:140min SWIM: 500m Short course WEEK TRAINING TOTALS RUN: 35min CYCLE: 70min SWIM: 250m

3 Week 3 During your run, throw in four pick-ups 10second bursts of speed midway through your run at 5km pace. The key is to maintain efficient, relaxed form. It s vital that you build a good distance base to perform well on the day. That s why the weekend ride gets longer. Long course triathletes divide your 300m swim into 3 x 100m sets. Short course triathletes divide your 150m swim into 3 x 50m sets. the first and the last at an easy pace, but focus on counting your strokes across each length. The fewer strokes, the better. During your swim practise sighting. On every second length, raise your head and look ahead of you. This will prepare you for the race when there may be other swimmers around you. CYCLE 90min 45min Long course WEEK TRAINING TOTALS RUN: 60min CYCLE:150min SWIM: 600m Short course WEEK TRAINING TOTALS RUN: 30min CYCLE: 75min SWIM: 300m Week 4 This is your first brick session a back to back run and cycle. Remember to put your helmet on first when changing to cycling, this will be critical in the race. This is the first brick session a back to back run and cycle. You ll have to get used to pedalling after you ve been running. Count strokes during s session and swim continuously on to build endurance. During repeat these words from ironman legend Mark Allen unless you test yourself, you stagnate SWIM 350m 200m RUN 30min 15min RUN + CYCLE 20min + 60min 10min + 30min Long course WEEK TRAINING TOTALS RUN: 50min CYCLE:120min SWIM: 650m Short course WEEK TRAINING TOTALS RUN: 25min CYCLE: 60min SWIM: 350m

4 Week 5 Keep the effort level low on the run. The aim is just to finish comfortably. If possible, set up a mini transition zone for your brick session. This will help you get used to changing quickly from runner to cyclist. During s swim, add some speed work towards the end with 2 x 25m of sprints for long course triathletes, and 1 x 25m sprint for short course triathletes. Keep an eye on your watch and start each 25m dash every 60seconds. Just one 25m sprint for short course triathletes to finish off. Remember to slap on sunblock when outdoors. Apart from skin cancer risk, bad sunburn could limit your freedom of movement and hamper your schedule. SWIM 450m 250m RUN 30min 15min RUN & CYCLE 30min+ 70min 15min + 35min Long course WEEK TRAINING TOTALS RUN: 60min CYCLE:130min SWIM: 750m Short course WEEK TRAINING TOTALS RUN: 30min CYCLE: 65min SWIM: 400m Week 6 Long course: During the run, warm up for 10 minutes, then do 10 x 10 second efforts, at 5km pace, before cooling down for 10 minutes. Short course: During the run, warm up for 5 minutes, then do 5 x 5 second efforts, at 5km pace, before cooling down for 5 minutes. Long course: Add 5 x 2min of hard effort to your ride. Preferable ride a flat course. Short course: Add 5 x 1min of hard effort to your ride. Preferable ride a flat course. The session is a dress rehearsal. Long course: Warm up for 100m, then swim 250m as quickly as you can starting fast and finishing fast. Cool down for 100m at the end. Short course: Warm up for 50m, then swim 150m as quickly as you can starting fast and finishing fast. Cool down for 50m at the end. SWIM 450m 250m RUN 40min 20min CYCLE & SWIM 60min + 300m 30min + 150m Ride as soon as possible after your run to ensure you get used to the transition feeling. Long course WEEK TRAINING TOTALS RUN: 40min CYCLE:120min SWIM: 950m Short course WEEK TRAINING TOTALS RUN: 20min CYCLE: 60min SWIM: 500m

5 Week 7 As with the bike, take it easy. Save the hard pace for next week. This week just finish the distance. The dress rehearsal on is not a race. Take it nice and easy. The aim is to give you confidence that you can finish the distances. All focus is on s mock triathlon. For maximum performance keep hydration and electrolyte levels up. Look for isotonic drinks with 50-60mmol/litre of sodium and about 6-8% carbohydrate. RUN 30min 15min RUN + 20min + 60min + 10min + 30min + CYCLE + SWIM 300m 150m Long course WEEK TRAINING TOTALS RUN: 50min CYCLE:120min SWIM: 700m Short course WEEK TRAINING TOTALS RUN: 25min CYCLE: 60min SWIM: 350m Week 8 The run just before race day is just a limb loosener. slightly faster than race pace. Just 10 or 15 minutes on is all you need as another limb loosener. RP = Race Pace, so swim 100m (long course) or 50m (short course) of the session at the pace you think you can maintain on race day. Plan to do the session at the same time as the race on. Ensure you have two full rest days before your final warm-up. CYCLE 30min 15min RUN & SWIM (RP RP) 15min + 200m 10min + 100m RUN & CYCLE (RP) 5min + 15min 5min + 10min RACE Long course WEEK TRAINING TOTALS RUN: 20min CYCLE:45min SWIM: 500m Short course WEEK TRAINING TOTALS RUN: 15min CYCLE: 25min SWIM: 250m

6 RACE Make sure you check out the run course map beforehand. Concentrate on running your own race at the speed you have been at. Remember, you will finish this race with a smile on your face if you stick to your speeds. Remember to put your helmet on first when reaching for your bike in transition. Concentrate on spinning rather than pushing big gears during the first five minutes of the cycle leg to get your legs adapted to cycling. Make sure you grab your swimming goggles in transition. Once again concentrate on your speeds. You may have other swimmers around you, so let stronger, faster, swimmers pass and concentrate on your own performance. 8 week triathlon program developed by Maryborough and District Triathlon Club Triathlon Coordinator, Martin Mark, and based upon Australian Men s Health Triathlon Training Guide. Aerial photograph of the 2009 Vision Super Central Goldfields Reverse Triathlon site