12 week training plan for novice and intermediate triathletes preparing for Xterra Lory on June 15, 2019. The plan assumes you can swim at least 200 yards nonstop and have ridden a mountain bike before.
There is an additional 0ne day training camp for Xterra Lory on May18th, 2019 that includes a detailed course ride, nutrition talk, trail run and review of the swim course and triathlon swimming techniques. Go to 2Doctricoaching.com for more information.
Feel free to email me, Kurt Dallow at email@example.com
Easy way to get used to pool workouts- warmup at an easy pace, main set at varying paces, cool down at slow pace. Base on RPE 4-5 for warm up, 6-8 for main set and 3-4 for cool down.
Either 45 minute trainer/spinner ride or outdoors on MTB or Road bike. Flat with few rolling hills, Singletrack green, novice trail
Run on grass at a park, trail if available. 5 minute warmup easy jog 4-5 mph; 30 minutes steady pace (RPE 6) and cool down ( jog to walk) over 5 minutes.(RPE 3)
200 warmup, 500 main set, 100 cool down
MTB ride- ideally on single track trail or at least Gravel road. Recommend if a novice rider using flat pedals without cleats.
5 mile sustained run at RPE of 5-6. Should be able to talk in full sentences without labored breathing. First 10 minutes easy jog- then move into comfortable pace. Ideally run takes place on trail, grass, or gravel.
200 yard warmup, 600 yd main set and 100 yd cooldown