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Monday, May 27, 2013

Sprint Triathlon Training

Today, I start my official sprint triathlon training.  Since I have had such an issue with my knee and am unsure if will be able to run long distances, I decided to start triathlon training.  I am taking it easy and am going with a sprint triathlon for my first one.  My goal is to finish and not feel like I am going to die.  I read several beginner triathlon books looking for a training plan.  The plan I liked best was from Your First Triathlon Guide:  Do Your First Triathlon in 100 Days or Less.  The book offered sevearl suggestions and discounts as well as as access to a training plan.  I reviewed the plan and knew it would be a good one.  The plan starts with a moderate level of effort schedule, then maximum, and then minimum.  I like that the plan works you but doesn't kill you.  As I continue my training, I know I will be sharing the training with you.  I have 9 weeks until my triathlon and I am nervous and excited.

Here's this week's schedule:
Day/Comments
Swim
Bike
Run
Other
Monday
4 x
150 RPE 3
100 RPE 7
2 min. rest after 2
Off
Off
Aerobic or easy strength training
Tuesday
Off
30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 7
1 min. spin RPE 3
5 min. warm-down RPE 3
30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 7
1 min. RPE 3
5 min. warm-down RPE 3
Off
Wednesday
4 x
150 RPE 3
100 RPE 7
2 min. rest after 2
Off
Off
Aerobic or easy strength training
Thursday
Off
30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE 7
1 min. spin RPE 3
5 min. warm-down RPE 3
30 minutes as
5 min. warm-up RPE 3
4 x
4 min. RPE7
1 min. run RPE 3
5 min. warm-down RPE 3
Off
Friday
4 x
150 RPE 3
100 RPE 7
2 min. rest after 2
Off
Off
Off
Saturday
Off
60 min. road ride
Moderate effort RPE 5
5 min. t-run RPE 5
Off
Sunday
Off
Off
30 min. road run
Moderate effort RPE 5
Off

RPE is determined by this chart:


I am hoping this week goes smoothly.  Next week, I will be out of town so I have to modify this week and next week's schedule a little.

Have you ever competed in a triathlon?

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