Dare2Tri Triathlon Training Plan 2018 Expectations and Explanation

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1 Dare2Tri Triathlon Training Plan 2018 Expectations and Explanation This document will walk you through the process of using your new training plan. Whether you choose the Beginner Plan 4-8 hours/week, or the Intermediate Plan 8-12 hours/week, this document will help you customize the plan to you. These workouts are general guidelines based on the assumption that you can work out for at least 30 minutes at a pretty constant effort. Dare2tri understands you may not be able to do all these drills and skills based on your disability. Please attempt each one of them and contact Coach Stacee if you have questions pertaining to your disability or how to adapt these general guidelines to you specifically. Triathlon Race Distances: Kids Races could be any distance as determined by age of participants, race director and terrain. Very short. Super Sprint Swim 400m, Bike 10K, Run 2.5K Sprint Swim 750m, Bike 20K, Run 5K. Olympic Swim 1.5K, Bike 40K, Run 5K. Swim workouts: Will build in length and intensity but participants should already be able to swim the length of the pool at least once. Intermediate athletes should be able to swim at least 400m without stopping. Stroke correction drills include. More detailed description is also included in the plan. Sink downs mastering breath control Torpedo Kick improve kicking efficiency Sculling improve catch and feel for the water Doggie Paddle improve catch and feel for the water Side Kicking improve body position and timing Bike Workouts: Bike workouts whether they are upright, tandem or handcycle, Beginners should be able to sustain a constant effort for 5-15 minutes and Intermediate athletes at least 1 hour without taking rest breaks. Run Workouts: Beginners should be able to run under your own power for 100meters or push or wheel in the racing chair for 5-10 mins at a constant effort without stopping.

2 Functional Strength: (FS) is used to strengthen supporting muscles and prevent injuries as well as create strength for longevity in the sport. For best results 2-4x per week. Ambulatory athletes: These workouts are designed to give you additional power with minimal effort. Do the exercises you can and if you want variations or additional exercises after you ve mastered these, contact me and I ll help you with alternative exercises and additional modifications and variations. They are very powerful and only a few reps are needed to produce results. Start easy and slow working up to the recommended reps in the program. Wheelchair athletes: Upper body, shoulder and core strengthening. Very powerful exercises that will support harder efforts in the sport while preventing injury or overuse. I also believe all athletes can benefit from stretching and other Yoga or Pilates type exercises to stretch joints and work long muscles. T1 & T2 Transitions: are sometimes referred to as the 4 disciplines in triathlon. We will be determined for individual participants as well as relay teams but entails transitioning from one sport to the next in a designated area. It should be practiced regularly during the weeks leading up to your race and be a regular part of workouts.

3 Glossary of Terms: WU: warm up = easy effort just getting loosened upms: main set = body of the workout that takes focus and concentrated effort.cd: cool down = easy descending effortcomments: additional instructions from the coach that may contain additional focus or goals for that particular workout.3x = Do this part of the workout three times. Etc.Time and duration is related like this: 1:00 = one minute. :30 = 30 secondstesting: Periodic testing will be included to help you track your progress. You will need to be able to track time or distance to do these tests. A heart rate monitor with gps is helpful but certainly not required. Swim: Efforts are based on time as well as RPE scale.rests are seconds in parentheses (10) = rest 10 seconds on wall. Length of the pool = once up the pool (UP)Lap = once up the pool and back (UP DN) Bike: Race pace Cadence = rpm = RPC Run: Wheel Race Pace Cadence or RPC is 80-90rpms Run Race Pace Cadence or RPC is 90-95rpms Efforts are also based on the RPE scale. All workouts will be on a RPE (rate of perceived effort) scale of = easy and 10=I have to stop. There will put testing throughout the plan that will help to determine how you are improving and measure your fitness.

4 Swim Glossary and Explanation of Skills and Drills To keep things neat and tidy we use a few abbreviations on the training plans and sessions throughout the plan. Here are the details behind them. 50, 100, 200, 400 = the distance in meters/yards to swim if not specified otherwise this is freestyle without any aids (fins/paddles/pull buoy) Freestyle = freestyle full stroke without any toys (+30s) = Rest Interval, take 30 seconds recovery before moving the next set or repetition. So 4 x s means swim 100m four times with 30 seconds recovery between each 100m. Where no rest is prescribed, take a maximum of 15 seconds before setting off on the next swim. or UP = perform the described item on the way 'up' the pool or DN = perform the described item on the way back 'down' the pool So 200 6/3/6 freestyle means swim for 200m, performing the 6/3/6 drill on the way up the pool and freestyle on the way back down during the 200m. This applies the same way to 25, 33 or 50m or yard pools. Sprint = 100% i.e. maximum speed Moderate = 70% of maximum speed Easy = 40-50% of maximum, usually for active recovery 80% effort = swim at a pace that makes you feel like you re working at 80% of your maximum, or the equivalent 8/10 perceived exertion. Pull = Use a pull buoy between your legs (as high as it will go). Keep your legs straight, point your toes and don't kick. Always use a pull buoy for sculling and doggy paddle unless otherwise stated. Fins = Use a pair of fins (flippers). Always use fins for kick on side, 6/1/6, 6/3/6, 6/5/6, broken arrow, unco, popv and single arm, unless stated otherwise. TT = Time Trial - a timed swim over a set distance. This is a race against the clock. B3s = breathe every 3 strokes (counting both arms). Other versions are B5s and B7s B3/5/7/3 = performing a continuous cycle of 3 strokes breathe, 5 strokes breathe, 7 strokes breathe, and back to 3 strokes breathe etc repeating until you have completed the prescribed distance. 3 x (4 x 100) = 3 sets of 4 times 100 metre intervals, where all four intervals in each of the three sets are identical, except where numbers are used prescribing alternatives for each rep.

5 100 as: 50 sprint + 50 easy = 100 m/yards total, sprint the first 50, easy freestyle the second (12 ½ scull # ½ doggy paddle + 12 ½ waterpolo + 12 ½ freestyle) = 50 meters total broken down into 12.5m/yards of each as specified) 8 x 50 freestyle odds sprint, evens easy = odd numbered repetitions sprint e.g. reps 1,3,5,7 and even numbered repetitions swim easy 200 fins 6/1/6 freestyle B5s = 200m/yards with fins swimming 6/1/6 up the lap and freestyle back down for the whole 200, keeping the fins on. Breathe L = only breathe on your left side, i.e either every 2 strokes or every 4. Choice = you choose which stroke to swim, usually in cool downs so go steady! CSS = 'Critical Swim Speed' - a close approximation to your lactate threshold swimming speed. Use the CSS Test Session to determine this. CSS +4s/100 = Critical Swim Speed plus 4 seconds per 100 (or other variations between - 10 to +10). For example if your CSS pace is 1:40/100, you are being instructed to swim at 1:44/100 set your Tempo Trainer Pro to beep every 26 seconds to help you pace out each 25. You will be instructed to stay with the beeper. Click the beeper icon for further instructions.

6 Understanding the RPE (Rate of Perceived Effort ) Scale RPE Scale 1-10 ZONE RPE NAME EXERTION EXPLANATON Zone Recovery Easy effort. Could hold all day if you could stay fueled. Zone Endurance Medium effort Still breathing though nose and you could still hold conversation. This effort can be sustained if properly fueled, for more than 4-12 hours. Zone Tempo Race effort Breathing changes to open mouth and becomes more labored. 1 or 2 word sentences. Can sustain this effort for 1-2 hours. Zone 4 10 Threshold VO2max Working very hard and can only sustain this effort for a few minutes at the most. If you have questions regarding these terms of your fitness or participation please contact me I will be happy to answer your questions and help any way I can. Stacee Seay Dare2Tri Head Coach USA Paratriathlon USAT, USAC, Swim Smooth Certified Coach stacee@dare2tri.org