Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th)

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1 Batavia Triathlon/LITH Triathlon- 12 Week Sprint Triathlon Training Plan (Race Day-June 10th) Monday, March 19 Tuesday, March 20 Thanks for using this 12-week SPRINT Training Plan. Monday and Fridays each week you will have a rest day. Saturdays will be your brick workout days. In this workout, you will complete the ride, then complete the run immediately after finishing the ride. Sunday's are reserved for a longer run. WU: 400 easy swim. MS: CD: 100 easy swim. Total 1000 Wednesday, March 21 Thursday, March 22 WU: 50 pull, 50 kick, 50 swim done twice. MS: Recoveries are indicated in parentheses as seconds. 3 x 75 descending times (30 ). 0 kick easy.

2 3 x 75 descending times (30 ). 3 x 75 descending times (30 ). 1 x 75 fastest of workout (easy 25 swim). CD: 100 easy swim. Total 1150 Friday, March 23 Saturday, March 24 Sunday, March 25 Monday, March 26 Tuesday, March 27 Bike about 30 minutes easy to moderate intensity, then run 15 minutes On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds). WU: Build effort on each rep. 50 swim, 50 kick, 50 swim, 50 kick, 50 swim. MS: Each numbered set is done non-stop as a 200. #1 100 easy, 50 mod, 50 fast (20 ). #2 50 easy, 100 mod, 50 fast (30 ). #3 50 easy, 50 mod, 100 fast. CD: 150 easy with drills. Total: 1000

3 Wednesday, March 28 Thursday, March 29 WU: 200 swim easy. 4 x 50 done as 25 drill and 25 swim. MS: 3 x 100 (20 ) #1 is easy. Descending time for each interval. Rest 1-2 minutes. 2 x 100 (20 ) each same pace as #3 of first set. 100 kick steady effort. Friday, March 30 Saturday, March 31 Sunday, April 1 Monday, April 2 Tuesday, April 3 Bike about 40 minutes easy to moderate intensity, then run 15 minutes On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds). WU: Build effort on each rep. 50 swim, 50 kick, 50 swim, 50 kick, 50 swim. MS: Each numbered set is done non-stop as a 200. #1 100 easy, 50 mod, 50 fast (20 ). #2 50 easy, 100 mod, 50 fast (30 ).

4 #3 50 easy, 50 mod, 100 fast. CD: 150 easy with drills. Total: 1000 Wednesday, Apr 4 Thursday, April 5 WU: 5 minutes alternating slow-fast pacing. MS: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Total: 30 minutes Friday, April 6 Saturday, April 7 Sunday, April 8 Monday, April 9 Tuesday, April 10 Wednesday, April 11 Thursday, April 12 Friday, April 13 Bike about 40 minutes easy to moderate intensity, then run 20 minutes On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds). Do all the exercises you can without a gym. Try to get in at least 2 good sets of push-ups, pull-ups, sit-ups, mountain-climbers, single leg squats with body weight, and planks. On a course with long & short hills. On long climbs stay in the saddle. Attack very short hills.

5 Saturday, April 14 Sunday, April 15 Bike about 30 minutes easy to moderate intensity, then run 15 minutes On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds). Monday, April 16 Tuesday, April 17 Wednesday, April 18 Thursday, April 19 Friday, April 20 Saturday, April 21 Sunday, April 22 Monday, April 23 Tuesday, April 24 Do 2-3 sets of push ups, pull ups, sit ups, planks, mountain climbers, squats, and lunges. Allow recovery time between each set. WU: 400 easy swim. MS: CD: 100 easy swim. Total 1000 Bike about 40 minutes easy to moderate intensity, then run 15 minutes Run a hilly course. Don't force your effort up the hills. Take it easy on the downhills. Do 2-3 sets of push ups, pull ups, sit ups, planks, mountain climbers,

6 squats, and lunges. Allow recovery time between each set. Wednesday, April 25 Thursday, April 26 Friday, April 27 Saturday, April 28 WU: 5 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Total: 30 minutes Bike about 50 minutes easy to moderate intensity, then run 15 minutes Sunday, April 29 Monday, April 30 Tuesday, May 1 Wednesday, May 2 Thursday, May 3 Run a hilly course. Don't force your effort up the hills. Take it easy on the downhills. Do 2-3 sets of push ups, pull ups, sit ups, planks, mountain climbers, squats, and lunges. Allow recovery time between each set.. WU: 400 easy swim. MS: CD: 100 easy swim. Total 1000

7 Friday, May 4 Saturday, May 5 Sunday, May 6 Monday, May 7 Tuesday, May 8 Wednesday, May 9 Thursday, May 10 Friday, May 11 Saturday, May 12 Bike about 60 minutes easy to moderate intensity, then run 15 minutes Run a hilly course. Don't force your effort up the hills. Take it easy on the downhills. Warm up: For 10 minutes alternate using a kickboard and using freestyle laps. MS: Swim as long as you can without stopping. If you have to use a different stroke, use it. If you have to use a kickboard to take "break" from swimming, use it. The point is to try to keep you moving in the water for an extended period of time. Cool down with 5 x 50 easy. Today is a crosstrain workout. Choose any activity that is not weight bearing. Examples are cycling, swimming, elliptical machine, etc. Maintain an aerobic pace throughout your session. WU: 6 x 50 done as 25 scull and 25 distance per stroke. MS: On each interval of the first set, count strokes on every other 25 while. Focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 3 x 200 (30 ) at aerobic effort (well below T-pace). 3 x 50 kick (15 ) moderate effort. CD: 100 easy swim. Total: 1150 Bike about 40 minutes easy to moderate intensity, then run 15 minutes

8 Sunday, May 13 Mother s Day Run a hilly course. Don't force your effort up the hills. Take it easy on the downhills. Monday, May 14 Tuesday, May 15 Wednesday, May 16 Thursday, May 17 Do all the exercises you can without a gym. Try to get in at least 2 good sets of push-ups, pull-ups, sit-ups, mountain-climbers, single leg squats with body weight, and planks. Warm up, then run 20 minutes at goal race pace. Cooldown Warm up, then ride 30 minutes at your goal race pace. Cooldown easy. Friday, May 18 Saturday, May 19 Sunday, May 20 Monday, May 21 Bike about 40 minutes easy to moderate intensity, then run 15 minutes Negative splits. On an out-and-back course go out the first half easy. Turn around and come back faster than the first half. Relax! Tuesday, May 22 Wednesday, May 23 Thursday, May 24 Friday, May 25 Do all the exercises you can without a gym. Try to get in at least 2 good sets of push-ups, pull-ups, sit-ups, mountain-climbers, single leg squats with body weight, and planks. Warm up, then run 20 minutes at goal race pace. Cooldown. Warm up, then ride 30 minutes at your goal race pace. Cooldown easy

9 Saturday, May 26 Sunday, May 27 Monday, May 28 Tuesday, May 29 Wednesday May 30 Thursday, May 31 Bike about 60 minutes easy to moderate intensity, then run 20 minutes Negative splits. On an out-and-back course go out the first half easy. Turn around and come back faster than the first half. Relax! Do all the exercises you can without a gym. Try to get in at least 2 good sets of push-ups, pull-ups, sit-ups, mountain-climbers, single leg squats with body weight, and planks. Warm up, then run 20 minutes at goal race pace. Cooldown. Warm up, then ride 30 minutes at your goal race pace. Cooldown easy. Friday, June 1 Saturday, June 2 Bike about 60 minutes easy to moderate intensity, then run 30 minutes Sunday, June 3 Monday, June 4 Tuesday, June 5 Wednesday, June 6 Thursday, June 7 Negative splits. On an out-and-back course go out the first half easy. Turn around and come back faster than the first half. Relax! Taper repeats. Warm up including 4 pick-ups. Then 4 x 90 seconds (recover 3 minutes) at next race pace. Relaxed speed! NOT all out. After warming-up do 2 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch. After warming-up do 2 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch.

10 Friday, Jun 8 Saturday, Jun 9 Sunday, Jun 10 Do a 20 minute ride on the course, ending with a 10 minute run. Include some short race efforts in all three, otherwise easy. Sprint Race Day

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