Let's kick off your triathlon base training with a swim at a steady moderate pace.
WARM UP: 10 minutes with freestyle swim, using breast stroke, back stroke, side stroke, and the front crawl.
MAIN: for 20 minutes, work on your technique. Ideas are hand entry, hand exit, reach, pull, kick, bilateral breathing, swim-flip, etc.
COOL DOWN: finish this session with a slow and steady meditative swim for 10 minutes, focusing on bringing it all together.
This session is NOT about getting your heart rate high. It's about perfecting your swim technique. The better technique you have, the more efficient you will become at swimming. Speed training will come later, once you get the basics down pat.
TIP: hire a swim coach for one hour to give you feedback on the things that you need to work on the most. Over the next four weeks, work on these areas during this session.
This beginner core workout will help you develop the core strength you need to support your goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!
Cycling cadence is an important skill to develop for efficient cycling performance.
An indoor trainer is ideal. If you ride outside, choose flat terrain.
GOAL: improve your ability to spin a higher cadence and to recover. This is NOT a high intensity workout. Make sure you choose gears that allow you to work in the proper zones.
ZONE: 1 & 2
MHR: 50 - 60% and 60-70% for Spin-Ups
WARM UP: 10-minute easy spin
WORK: Work up to 90-95 RPM for 5 minutes. Then spin-up for 30 seconds at 105-110 RPM. Do not allow HR to go higher than zone 2 (< 70%) during the spin-ups. Repeat.
COOD DOWN: 10-minute easy spin
Foam roll and/or stretch for 5 minutes post-workout. Work just on the tight areas.
The run focus in this plan is to build up running endurance. Keep a nice steady pace through your entire run. Take walking breaks as needed. Enjoy!
This strength training workout is great for triathletes. It is available on my Tammy Lee TV YouTube channel. Click the link below to get started:
Follow me along this foam rolling video workout for the legs: https://youtu.be/Jaj1JHJpi3w
Just an easy run for active recovery and to increase your aerobic endurance. Stay out of the red zone and allow no lactic acid to build up in the legs. Be kind to your body and it will give you what you want.