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White Lake Sprint Triathlon--novice

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White Lake Sprint Triathlon--novice

Author

Karen Buxton

All plans by this Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:32
Training Load By Week
Average Weekly Training Hours: 04:32
Average Weekly Breakdown

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

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Sample Day 1

0:30:00
30 minute workout II

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

0:45:00
Rolling hills seated

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

0:20:00
50% in heart rate zone 2.

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

0:30:00
30 minute workout

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

0:45:00
Rolling hills seated

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

0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Okay to include walk breaks if need be.

Sample Day 8

0:30:00
30 minute workout II

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

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