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Training Tips
·
Safety First! Watch
out for traffic on
the bike and run and
always yield to
vehicles.
·
Ride with your
parent or guardian
until you are
comfortable on the
bike.
·
This is a basic six
week training plan
meant to prepare you
for that first race
and to finish strong
with a smile on your
face! By starting
the first week of
April you will be
more than ready for
SUPERKids.
·
Of note, week #6 is
an easy week to
allow your body to
rest heading into
that first race.
·
Sessions are
measured by time and
not distance for the
bike and run and
will exceed what you
will be doing at
SUPERKids. When
you get to the
starting line you
will be confident
that you’ve already
covered the race
distance and then
some in training.
·
With swimming as
your strength this
training plan
focuses on the bike
and run to maximize
your training
efforts and get you
ready for your first
triathlon
·
If you can do more,
concentrate on your
weakest discipline
by adding time to
the days activity
but do not increase
more than 10% per
session. However,
do not overdo it and
listen to your body
as it will tell you
if you’re pushing
too hard.
·
If this training
plan is too
difficult,
especially the
biking and running,,
then reduce the
duration’s by half
and re-evaluate.
·
Remember, you can
shift days and
workouts to fit your
personal schedule
but it is important
to maintain the
frequency of your
overall workouts.
·
Get into the habit
of tracking your
workouts in a log
book.
A simple spiral
bound notebook works
fine, and you should
track at a minimum
the following:
·
Date and time of
workout
·
Weather conditions
at time of workout
·
What discipline(s)
you did and how long
were the workouts
·
Rate of perceived
exertion (RPE), ie;
intensity of the
workout and you felt
at the end.
(examples:
“moderate workout”,
“intense workout” &
“I was very tired at
the end”, “felt
great”, etc.).
·
Any other
information you feel
is beneficial to
track your workouts
and progress.
·
Your rest day can be
whichever day of the
week you want.
As an example, if it
is Sunday, then your
first workout day
would be Monday and
per the training
plan it would be
“Day 6”.
·
Training sessions
with a “Transition”
between bike and run
are meant to work on
your transition
skills. You should
approach these
sessions as follows:
·
Set up your
transition area in
the garage, back
patio or an area
around home that is
easily accessible
for both biking and
running.
·
For these training
sessions wear
clothing that you
will actually race
in
·
To simulate the
swim, jog down to
the corner and back
to get your heart
rate above normal
and then do a few
push ups to get your
arms in on the
action. Now hose
yourself down to get
nice and wet and you
are ready to
immediately start
the training
session.
·
Jog from the hose to
your transition
area, get your bike
gear on and head out
on the ride.
·
Upon completion of
the bike portion of
the training session
head back to
transition, get your
running gear on and
head out on the run.
·
Yep, the neighbors
may think you are
goofy if they see
you doing this… but
who cares!
REMEMBER, Above All
Else . . . . . .
HAVE FUN! |
