Schedule of
Events:
Each
clinic begins with a seminar session where we handle the logistics of
the session (sign waivers, review questionnaires, get acquainted, cover
pre-planned topics, Q&A session, and identify new topics for the
next session).
Then we break for an optional training session that comprises of a run
followed by a bike, where we practice the transition from run to bike. If you plan to participate in the training session,
please bring your bike, helmet, water bottle, and exercise attire. We will
not practice the swim portion.
Here
is a table showing each week’s plan, including presenters that
cover different aspects of training for a triathlon:
| Week # |
Tue
|
Agenda |
Presenters |
Training session (optional) |
| Week 1 |
7/8
5:30 pm |
Kick-off meeting General race & race course
information
General
Training tips
|
JamesFalcon |
R1-4 C6 ( an out and back course covering the 1st
half of bike course) |
| Week 2-5 |
7/15
7/22,
7/29,
8/5
6:00 pm |
Basic training plans for a triathlon. Check with
fellow beginner
triathlete about the following issues as well:
Proper bike
fit & bike maintenance - There is nothing more important for the
bike leg than a well functioning and well fitting bike. If you
don't know how to do it personally, get professional help from a local
bike shop.
Training
plans
- which type of training you should do given your background and your
current fitness level. If this is your first, then concentrate on
base building. If it is not, get more creative.
Strength
&
FlexibilityTraining - Are your muscles conditioned enough to carry you
through the distance. If not, then spend some time in this area
and
prevent injuries.
Nutrition
& Hydration - Fuel your body and it will carry you the
distance. Make sure to hydrate, hydrate, & hydrate. And
make sure you drink some type of electrolyte replacement drink (e.g.
Gatorade) for the harder workouts.
Transitioning:
run to bike, bike to swim
|
JamesFalcon |
R1-4 C6
(on your own)
I guarantee
that if one shows up with the bike, more will follow. So ride to
get familiar with the bike course and comfortable on your bike.
|
| Week6 |
8/12
5:30 pm |
Taper/Race week Concentration on setup &
transition
Mental
aspect of racing
Proper
tapering
Review of these areas and answer any questions:
Training Plans
Strength Training
Run, Swim, & Bike Training
Proper tapering
Nutrition & Hydration
Sports Injuries & Prevention
|
JamesFalcon |
R1-4 C6
We will
practice transition & racking of the bikes.
|
| Week 7 |
At your own convenience |
Recovery week Enjoy the moment
Rest
Plan your
next goal
|
On your own |
N/A |
|
6 Week
Training Schedule:
The
goals are time-oriented rather than distance. For example, in the first
week
you should try running for 60 total minutes. That could be three 20
minute
runs, or two 30 minute runs. The weekly increases in time will allow
your
body to gradually adjust to more frequent exercise. Most sports
injuries
occur by trying to do too much, too soon. Take your time, be
consistent,
and you'll be ready to go on race day!
|
Activity
|
Week
1 (hh:mm)
|
Week
2 (hh:mm)
|
Week
3 (hh:mm)
|
Week
4 (hh:mm)
|
Week
5 (hh:mm)
|
Week
6 (hh:mm)
|
|
Run
|
1:00
|
1:00
|
1:00
|
1:10
|
1:20
|
1:00
|
|
Bike
|
1:00
|
1:00
|
1:30
|
2:00
|
2:15
|
2:00
|
|
Swim
|
:30
|
:30
|
:40
|
:40
|
:45
|
:30
|
|
Strength
|
:30
|
:30
|
:30
|
:30
|
:30
|
:15
|
|
Flexibility
|
5-10 min
after every workout
|
5-10 min
after every workout
|
5-10 min
after every workout
|
5-10 min
after every workout
|
5-10 min
after every workout
|
5-10 min
after every workout
|
|
Weekly
Total
Hr
(excluding
Flexibility)
|
3:00
|
3:00
|
3:40
|
4:20
|
4:50
|
3:45
|
I am
suggesting the above weekly load by assuming a '3 x' rule of thumb
based on the time it will take you to finish the event. In
another words, if you can cover 3 times the distance of the event in
one week, then you should have then endurance to complete the
event. These numbers can be adjusted according to your starting
fitness base and your expected goal. These numbers are intended to
allow you to finish the race. If you decide to concentrate on
intensity, you need to adjust your workload accordingly. This training
plan is a sample workout.
|