HOW TO USE THIS BLOG TO HELP WITH YOUR TRIATHLON TRAINING


Welcome all to the training site for the Relief Society Triathlon. This can be your one stop resource for help and information about this unique opportunity and how to get ready for it! Here you will find training tips and introductory information for all three disciplines of the triathlon race- swimming, biking, and running. If you are new to triathlons, or fitness in general, please take a few minutes to read and learn. It will give you the confidence you need to be successful!

On the right hand side you will find a list of blog posts by date, and also by category. For example, if you want to research swimming info, look for tags for swimming. Also posted will be a full 12 week training schedule, giving an outline of what you should be doing each week to gradually prepare your mind and body for the race. Along with that, each weekend I will post the specific training details for the upcoming week, and give ya a little love and motivation to help you through the week. Follow this blog and stay up to date with new posts by adding your email in the link on the right of the page. I am always available to help with your questions!

Online Registration: www.racerpal.com/races/WonderWoman.html
Registration deadline will be Sept. 12th
T-shirts will be available for purchase until September 7th


Enjoy the Journey!



Dennese Mahoney

Stake Triathlon Specialist

neecymahoney@hotmail.com




Sunday, July 19, 2015

Week 4 July 20th-July 25th

Week 4 July 20th-July 25th

Have a great week of training and don't forget to drink lots of water in the warmer temps!

Living a good life is like shaving. No matter how good you do it today, you still have to do it again tomorrow.

Taking care of our body through exercise and nutrition is the same concept as having to shave every day. Did you get your exercise yesterday? Great! Do it again today and keep up the good habits!
Here is your training plan for week 4. If you are just getting started, then congratulations. Do what you can and moderately improve each day and soon you will amaze yourself.

Monday: Swim 300 yards (meters)
Warm-up: swim 50 easy
Main set: swim 4 x 50's freestyle -15 seconds rest between each
Swim down: 50 swim easy

Run- 20 minutes
9 and 4/1 - 9 minute warm-up, then 4 minutes jog, 1 minute walk for the
remainder of your run.

Tuesday: Bike 8 miles
Warm up with 10 minutes spinning. Keep HR below your zone. After 10
minutes, slowly bring your HR rate up to aerobic zone. Allow enough time
for cool down.

Wednesday: Run- 40 minutes
9 and 4/1 - 9 minute warm-up, then 4 minutes jog, 1 minute walk for the
remainder of your run.


Thursday: Rest, Strength Training

Friday: Bike 10 miles
Remember, warm-up, cool down and drink plenty of fluids!

Saturday: Group Training, Pool Swim or Open Water Swim: 300-400 yards (meters)
If pool swimming than follow this - Warm-up: 50 easy swim freestyle
Main set: swim 8-12 x 25's freestyle -10 seconds rest between each
Swim down: 50 swim down real easy
If open water swimming than just swim for about 10-15 minutes. Practice putting your face in the water, sighting while swimming, and getting used to the temperature.

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