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, September 6, 2015

Week 11 Sept 7th-Sept 1th

 Week 11 Detailed Training Schedule
Sept 7th-Sept 12th

Every Accomplishment Starts with the Decision to Try | crazyforcrust.com

 (or tri  in YOUR case ) 

TWO WEEKS LEFT!!


Keep up the strong work ladies, you're almost there!

****T-Shirt order deadline is midnight of Monday September 7th*****


Monday:  Swim 600 yards/Run 30 minutes

Warm up:  swim 50 freestyle easy.
Main Set:  400 straight freestyle  work on your sighting

                     3 x 50, 5 seconds rest

Swim down:  Swim 50 very easy

9 and 21- 9 minute warm up followed by 21 minute jog.


Tuesday:  Bike 15 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


Wednesday: Swim 600 yards, Walk 45 minutes

Warm up:  swim 50 freestyle easy.

Main Set:  500 straight freestyle  work on your sighting

Swim down:  Swim 50 very easy


Thursday: REST


Friday: Run 50 minutes

9 and 8/1- 9 minute warm up followed by jogging 8 minutes and walking 1 minute for the remainder of the 60 minutes.

Workout Description: 9 and 8/1 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 8 minute running, 1 minute walking.  **NOTE** If you are an experienced runner, you do not have to run/walk



Saturday: Group Training, Brick Workout

Brick Workout: 30 Minute Bike/10 Minute Run/20 Minute Walk

Warm up on the bike with 10 minutes spinning. Keep HR below your zone.

After 10 minutes, slowly bring your HR rate up to aerobic zone for the

remainder of the ride. Allow enough time for cool down. Following the

bike, run easy for 10 minutes. Begin the run with a 2 minute walk for your

warm-up. Then run 3 minutes/walk1 minute for the remaining 8 minutes of

your run. Try and keep your heart rate in your running aerobic zone. Then

finish off the brick with a 20 minute brisk walk.  

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