White Lake Sprint Triathlon--novice
Author
Karen Buxton
All plans by this CoachLength
10 Weeks
Typical Week
1 Day Off, 2 Swim, 2 Bike, 3 Run
Longest Workout
0:45 hrs swim
1:30 hrs bike
0:45 hrs run
Plan Specs
triathlon sprint beginner hr based
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Summary
This 10-week plan is for the beginning triathlete who has competed in one or more sprint pool triathlons and is looking to complete an open water sprint. The White Lake Sprint is a great choice, as it is VERY flat. The water is crystal clear and the race is generally wet suit legal. Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 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.
Stats
Sample Day 1
WU:
4 x 50 easy (15")
MS:
3 x 100 (20”)
Rest 1-2 minutes.
2 x 100 (20”)
100 kick steady effort.
CD: 200 easy pull.
Total: 1000
Sample Day 2
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.
Sample Day 3
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 4
WU: 6 x 50 done as 25 drill, 25 swim.
MS:Recoveries are indicated in seconds within parentheses.
4 x 75 (20") --25 easy, 25 hard, 25 easy
3 x 100 (30”) easy effort.
3 x 50 kick (15”) moderate effort.
CD: 100 easy pull.
Total: 1150
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.
Sample Day 6
Heart rate in zones 1-2 on a gently rolling course. Okay to include walk breaks if need be.
Sample Day 8
WU:
4 x 50 easy (15")
MS:
4 x 100 (20”)
Rest 1-2 minutes.
3x 100 (20”)
100 kick steady effort.
CD: 200 easy pull.
Total: 1200