WEEK 1
June 29th-July 4th
He that is faithful and endureth shall overcome the world.
June 29th-July 4th
He that is faithful and endureth shall overcome the world.
D&C 63:47
A triathlon is designed to be a sport of endurance and stamina, both physically and mentally. That being said, let me remind all that our very unique and special Relief Society triathlon can be experienced by anyone! No matter what age, shape, or fitness level you are currently at, you can train and complete this race. The important thing is to focus on improving your current fitness level to something better than you are right now. The atmosphere during training and on race day will be about encouraging and supporting our fellow friends and sisters on this journey, not about competing or winning...only finishing the course (sounds a bit like life). My desire is for you to learn a little about yourself, and others, in the process. Find out how great you are, what an amazing friend you can be, and just how much you CAN do.
Now that is enough talk (or type), it's time to get down to business. Here is the official first week of training details! Don't worry if you aren't able to get started immediately with training, just get to it as soon as you can and start at the level appropriate for you. The important thing is to regularly and consistently improve your previous performance. The workouts are not set in stone and can be adjusted around to fit your schedule. The Saturday GROUP training is designed as a motivation to get together with sisters from your ward and stake to encourage one another, have accountability, and be FUN! Make sure to take a few minutes and read the previous posts with tips on swimming, biking, and running to help you get started.
So grab a friend, or your headphones....it's time to get that heart pumping!!
Week 1
Monday: Run 15 minutes
9 and 1/1- 9 minute warm up followed by running 1 minute and walking 1 minute for the remainder of the 15 minutes.
Workout Description: 9 and 1/1 means you begin all of your runs with a 9 minute warm-up. The warm up consists of a 5 minute walk followed by a light stretch then a 1 minute easy jog, then 1 minute walk (two times). Total time of the warm up is a little over 9 minutes including the light stretch. Keep your HR below your running heart rate zone during the warm-up. After the warm up, the remaining portion of the run will be made up of a combination of running and walking. For the above workout, the remainder of your run will consist of 1 minute running, 1 minute walking. **NOTE** If you are an experienced runner, you do not have to run/walk.
Tuesday: Bike 5 miles
Warm up: start with a 10 minute spin
Main portion: Cycle in your aerobic zone
Cool down: Spin easy, bring your HR down the last 5 minutes
Workout Description: For all of your bike rides, begin with an easy 10 minute warm-up. Start out spinning in an easy gear. By spinning I mean pedaling at a cadence, pedaling fast! You will probably bounce in your saddle while spinning. That’s ok. As your hip flexors begin to loosen up you will begin to develop a feel for spinning. After your warm up, build your effort to reach the lower end of your aerobic zone for the bulk of your ride. Continue to focus on spinning when you ride. Begin to get a feel for your bike, the gears etc. Practice shifting gears to develop a feel for the various gear combinations. By gear combination I am referring to the combination of either the big or small front chain ring and the rear cog. Try to remain in your heart rate zone throughout the ride. Stay aerobic and don’t forget to drink.
Wednesday: Swim 200 yards (meters)
Warm up: swim 50 freestyle easy. Rest 2 minutes.
Main Set: swim 4 x 25’s easy freestyle- 15 seconds rest between
Swim down: Swim 50 very easy
Workout description: The total distance of this workout is 200 yards or meters depending upon your pool facility. The warm up is 50 easy. If you are swimming in a 25 yard pool, you will swim 50 yards or 2 lengths of the pool. In a 50 meter pool, you will swim 1 length. The main set is 4 x 25’s freestyle with 15 seconds rest between each 25. In a 25 yard pool, you will swim 1 length of the pool, four times with 15 seconds rest in between each length. In a 50 meter pool, you will swim halfway down, stop and rest. If the pool is too deep to stand, hang on to the lane rope for your rest. Finally, the swim down is another 50 easy.
Thursday: Strength training
Workout description: Refer to the weight training guidelines
Friday: Bike 5 miles
Workout description:
Warm up: Start out with a 1- minute spin
Main set: Cycle in your aerobic zone
Cool down: Spin easy, bring your HR down for the last 5 minutes
Saturday: Run 15 minutes or longer
9 and 1/1: 9 minute warm up followed by 1 minute running and 1 minute walking for the remaining 6 minutes of the run. Complete the time with brisk walking or jogging depending on how you feel.
Sunday: REST
9 and 1/1- 9 minute warm up followed by running 1 minute and walking 1 minute for the remainder of the 15 minutes.
Workout Description: 9 and 1/1 means you begin all of your runs with a 9 minute warm-up. The warm up consists of a 5 minute walk followed by a light stretch then a 1 minute easy jog, then 1 minute walk (two times). Total time of the warm up is a little over 9 minutes including the light stretch. Keep your HR below your running heart rate zone during the warm-up. After the warm up, the remaining portion of the run will be made up of a combination of running and walking. For the above workout, the remainder of your run will consist of 1 minute running, 1 minute walking. **NOTE** If you are an experienced runner, you do not have to run/walk.
Tuesday: Bike 5 miles
Warm up: start with a 10 minute spin
Main portion: Cycle in your aerobic zone
Cool down: Spin easy, bring your HR down the last 5 minutes
Workout Description: For all of your bike rides, begin with an easy 10 minute warm-up. Start out spinning in an easy gear. By spinning I mean pedaling at a cadence, pedaling fast! You will probably bounce in your saddle while spinning. That’s ok. As your hip flexors begin to loosen up you will begin to develop a feel for spinning. After your warm up, build your effort to reach the lower end of your aerobic zone for the bulk of your ride. Continue to focus on spinning when you ride. Begin to get a feel for your bike, the gears etc. Practice shifting gears to develop a feel for the various gear combinations. By gear combination I am referring to the combination of either the big or small front chain ring and the rear cog. Try to remain in your heart rate zone throughout the ride. Stay aerobic and don’t forget to drink.
Wednesday: Swim 200 yards (meters)
Warm up: swim 50 freestyle easy. Rest 2 minutes.
Main Set: swim 4 x 25’s easy freestyle- 15 seconds rest between
Swim down: Swim 50 very easy
Workout description: The total distance of this workout is 200 yards or meters depending upon your pool facility. The warm up is 50 easy. If you are swimming in a 25 yard pool, you will swim 50 yards or 2 lengths of the pool. In a 50 meter pool, you will swim 1 length. The main set is 4 x 25’s freestyle with 15 seconds rest between each 25. In a 25 yard pool, you will swim 1 length of the pool, four times with 15 seconds rest in between each length. In a 50 meter pool, you will swim halfway down, stop and rest. If the pool is too deep to stand, hang on to the lane rope for your rest. Finally, the swim down is another 50 easy.
Thursday: Strength training
Workout description: Refer to the weight training guidelines
Friday: Bike 5 miles
Workout description:
Warm up: Start out with a 1- minute spin
Main set: Cycle in your aerobic zone
Cool down: Spin easy, bring your HR down for the last 5 minutes
Saturday: Run 15 minutes or longer
9 and 1/1: 9 minute warm up followed by 1 minute running and 1 minute walking for the remaining 6 minutes of the run. Complete the time with brisk walking or jogging depending on how you feel.
Sunday: REST
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