Triathlon Belews Lake Sprint-8 weeks Novice
Author
Karen Buxton
All plans by this CoachLength
8 Weeks
Typical Week
2 Day Off, 3 Run, 3 Swim, 2 Bike, 2 Strength
Longest Workout
0:40 hrs swim
1:30 hrs bike
0:45 hrs run
Plan Specs
triathlon sprint
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Summary
This 8-week plan is for the novice triathlete who has competed in a few pool triathlons and is looking to complete a more challenging event in the open water. The Belews Lake Sprint is a great choice, as both the run and bike are held on a moderately rolling course and the swim is held in the calm & warm waters of Belews Lake. There are no steep climbs, but several “rollers” on the bike and the run is an out-and-back course with a downhill finish. Before starting this plan you should be capable of swimming 2-3 times per week at 20-30 minutes per session, able to cycle comfortably for at least 30-45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20-30 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.The plan's total weekly hours begin at 3:45 and build up to a max of 6:15 during week 6.
Stats
Sample Day 1
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.
Sample Day 1
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!
Sample Day 2
Ride on rolling course. Most of ride time in heart rate zone 2-3. Seated on most hills.
Sample Day 3
Move from one exercise to the next and repeat 2-3 sets.
20 walking lunges
10-20 supermans
10-15 hip-ups
10-15 t-push-ups
10-20 body wt. squats
front plank (20-60 seconds)
side planks (20-60 seconds)
10-20 step-ups
10-20 twisters with medicine ball
Sample Day 3
Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down--easy swim to round out the 30 minutes.
Sample Day 4
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.
Sample Day 5
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.