This triathlon training plan is designed to help physically challenged race participants train for a super sprint, sprint or olympic distance triathlon races. Training plan is geared for an athlete with 8-12 hours per week to train. The most important part of this training plan is to be consistent in your training. Do something almost everyday. Try to attend as many group training sessions as possible. This is not necessary for your race completion success but is certainly strongly encouraged. However, you may follow this plan on your own and achieve greatness. Be sure to download the attached Glossary of Terms and the Modified Functional Strength documents as a reference. It also contains Coach Stacee Seay's contact information for additional help.
If you are training on your own. Begin with these swim drills;
Sink Down (refer to training plan instructions sheet for directions)
Focus on breathin out continuously while your face is in the water. To help with bilateral breathing try this mantra or actually say Bubble- Bubble-Breathe in the water. This will help you expel your air naturally while bilateral breathing.
Gym and Swim - Fosco park
FS Circuits or do your FS routine as adapted by you from the FS instruction sheet.
Swim Practice - Fosco Park 7pm
Participate in the planned group workout. Drills and skills 1000--2500m
Build a Functional Strength Routine from Functional Strength Document that best fits you. Add the workouts you can do and begin easy or slow or with the least amount of repetitions. Then build slowly over about 4 weeks so you can do all the exercises to the maximum capacity and that will be your routine for Functional Strength. Do this routine at least 3x per week. You can also mix it up with gym routines put on by dare2tri or incorporate anything you learn at our camps and clinics. Pilates and Yoga are also good if they are adapted to you.
WU: Easy bike Z1 building to Z2 easy gear spin building to Race Pace RPM.
MS: Ride in Z2 on flat course or indoor trainer easy gear keeping cadence in race pace range (85-100rpms. If you don't have a cadence sensor, count single revolutions as you come over the top for :06 and x by 10. to get your number)
CD: Easy Z1 5 min.
WU: Easy effort Z1 building to Z2. RPC good strong rhythm
MS: Run/Wheel easy in Z2 for duration of workout. Focus on breath being relaxed and conversational.
CD: 5 mn Z1 or Z2
WU: 3x Sink Downs - Feel comfortable breathing and in control of your breath in the water.
200m -| as 25m drill 25m Freestyle. Drills are Scull #1, Scull #2, Scull #3, Doggy Paddle, (these drills can be performed with a pull bouy if you have one).
200m - Freestyle
100m - as 25 fast 25 easy
MS: 300-600m steady state swim (:20 after each 100m)
CD: 200 Kick with fins or easy pull with pull buoy