11 week program complete - Tri-Newbies

1 Tri-Newbies online training program 11 week sprint distance beginner level 2 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. 3 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. training program : Table of Contents 11 Week Sprint Distance program Beginner 11 Week training Calendar .. 5 Detailed training Guide .. 7 program Guide Introduction .. 19 Heart Rate training .. 21 Swimming .. 25 Cycling .. 29 Running.

2 35 Bricks .. 37 The Triathlon Transition .. 39 Weight training Detailed program .. 47 Nutrition .. 65 Appendix Thinking About Doing a TRI? .. 71 Methods of Heart Rate training .. 79 Open Water Swim Tips and Techniques .. 85 Tips for Riding in Traffic .. 91 4 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. 5 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. 11 Week Calendar 11 Week Sprint Distance program Beginner 11 Week Calendar Mon Tue Wed Thurs Fri Sat Sun OFF Run: 15 min Bike: 5 miles Swim: 200 yards OFF Run: 15 min Bike: 5 miles OFF S: 200 yds R: 15 min Bike: 6 miles Swim: 200 yards OFF Run: 20 min Bike: 8 miles OFF S: 200 yds R: 20 min Bike: 6 miles S: 300 yds W: 30min OFF Run: 30 min Bike: 10 miles OFF S: 300 yds R: 20 min Bike: 8 miles S: 300 yds W: 30 min OFF Run.

3 40 min Bike: 10 miles OFF Run: 20 min Swim: 300 yards BRICK Swim: 400 yards Run: 40 min Bike: 12 miles OFF Run: 30 min Swim: 400 yards BRICK Swim: 400 yards Run: 40 min Bike: 15 miles OFF Run: 30 min Swim: 400 yards BRICK Swim: 500 yards Run: 40 min B: 15M W: 30 min OFF Run: 30 min Swim: 500 yards BRICK Swim: 500 yards Run: 50 min B: 20M W: 30 min OFF S: 500 yds R: 30 min Bike: 15 miles S: 600 yds W: 45 min OFF Run: 50 min B: 20M W: 30 min OFF S: 600 yds R: 30 min Bike: 15 miles S: 600 yds W: 45 min OFF Run: 60 min B: 20M W: 30 min Race Week OFF S: 500 yds R: 30 min Bike: 15 miles OFF S: 200 yds R: 15 min Race Day Key: S Swim, R Run, B Bike, W Walk 6 1999-2005 The Kent Group and Tri-Newbies Online.

4 All rights reserved. 7 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. Detailed training Calendar 11 Week Sprint Distance program Beginner Part 2: Detailed training Calendar Week 1 Monday: OFF Tuesday: Run: 15 minutes 9 an 1/1 - 9 minute warm-up followed by running 1 minute and walking 1 minute for the remainder of the 15 minutes. Workout Description: 9 and 1/1 means you begin all of your runs with a 9 minute warm-up. The warm-up consists of a 5 minute walk followed by a light stretch theno a 1 minute easy jog, 1 minute walk (two times).

5 Total time of the warm up is a little over 9 minutes including the light stretch. Keep your HR below your running heart rate zone during the warm-up. After the warm-up, the remaining portion of the run will be made up of a combination of running and walking. For the above workout, the remainder of your run will consist of 1 minute running, 1 minute walking. **NOTE: If you are an experience runner, you do not have to run/walk. Please refer to the program Guide for more on the warm-up and run descriptions. Wednesday: Bike 5 miles Warm-up: start out with a 10 minute spin.

6 Main portion: Cycle in your aerobic zone. Cool-down: Spin easy, bring your HR down for last 5 minutes. Workout Description: For all of your bike rides, begin with an easy 10 minute warm-up. Start out spinning in an easy gear. By spinning, I mean pedaling at a cadence pedaling fast! You will probably bounce in your saddle while spinning. That s ok. As your hip flexors begin to loosen up you will begin to develop a feel for spinning. After your warm-up, build your effort to reach the lower end of your aerobic zone. Remain in your zone for the bulk of your ride.

7 Continue to focus on spinning when you ride. Begin to get a feel for your bike, the gears etc. Practice shifting gears to develop a feel for the various gear combinations. By gear combination I am referring to the combination of either the big or small front chain ring and the rear cog. Try to remain in your heart rate zone throughout the ride. Please refer to the program Guide for details. Stay aerobic and Don t forget to drink! 8 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. Detailed training Calendar 11 Week Sprint Distance program Beginner Thursday: Swim: 200 yards (meters) Warm-up: swim 50 freestyle easy.

8 Rest 2 minutes. Main set: swim 4 x 25's easy freestyle -15 seconds rest between each Swim down: Swim 50 very easy Workout Description: The total distance of this workout is 200 yards or meters depending upon your pool facility. The warm-up is 50 easy. If you are swimming in a 25 yard pool, you will swim 50 yards or 2 lengths of the pool. In a 50 meter pool, you will swim 1 length. The main set is 4 x 25's freestyle with 15 seconds rest between each 25. In a 25 yard pool, you will swim 1 length of the pool, four times with 15 seconds rest between each length.

9 In a 50 meter pool, you will swim halfway down, stop and rest. If the pool is too deep to stand, hang on to the lane rope for your rest. Finally, the swim down is another 50 easy. In a 25 yard pool, you will swim 2 lengths easy. In a 50 meter pool, you will swim 1 length easy. Again, refer to the program guide for all details. Friday: OFF Saturday: Run: 15 minutes 9 and 1/1 - 9 minute warm-up followed by 1 minute running and 1 minute walking for the remaining 6 minutes of your run. Sunday: Bike: 5 miles Warm-up: start out with a 10 minute spin.

10 Main portion: Cycle in your aerobic zone. Cool-down: Spin easy, bring your HR down for last 5 minutes. 9 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. Detailed training Calendar 11 Week Sprint Distance program Beginner Week 2 Monday: OFF Tuesday: Swim: 200 yards (meters) Warm-up: 50 easy freestyle Main set: 2 x 50's easy freestyle -15 seconds rest between each Swim down: 50 swim down real easy Run: 15 minutes 9 and 2/1. 9 minute warm-up, then 2 minute run, 1 minute walk for the remaining 6 minutes of your run.