Registration and T-shirts!!

TODAY is the last day for t-shirt orders to be submitted.  You have until midnight tonight, I'll submit the order to the printer first thing in the morning.

Registrations will be accepted online until the night before the race.  If at all possible, please try to register before that though.  It helps me immensely in preparing for race morning check-in!!

And as always, volunteers are needed to help make this event happen.  Any family members who are coming with you and would like to volunteer, PLEASE have them register on the race site as a volunteer so I know if I have enough help.

I'm excited to see you all in two weeks, and cheer you on!  Keep up the great training.

Registration, t-shirts purchase, and volunteers sign up can all be done at this website....

http://www.racerpal.com/races/WonderWoman.html

Week 11 Sept 7th-Sept 1th

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

 (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.  

WEEK 10 AUG Aug 31st-Sept 5th

WEEK 10  Aug 31st-Sept 5th

LIFE IS GOD’S GIFT TO YOU. WHAT YOU DO WITH LIFE IS YOUR GIFT TO GOD.

I truly hope these last two months of training have been an opportunity for you to discover what you can do with the amazing gift of your body. It is an empowering experience to set a goal, follow a plan, and incrementally increase and advance until that goal is obtained. This is true in every aspect of our lives- from our spiritual goals to nurture our testimony, personal goals that help us be better wives, mothers, or daughters, or physical goals such as these that help us care for our bodies. Whatever the direction, we honor our Heavenly Father with our desire and ability to improve. I hope this training experience has provided you the opportunity to improve, and to realize that we really can achieve hard things when following a correct plan. For all you “first-timers”, you will know just what I mean when you cross the finish line in three weeks. I can’t wait to cheer you all on!

Registration is due!  Click  here to register online  
www.racerpal.com/races/WonderWoman.html



Monday: Swim: 600 yards (meters)
Warm-up: 50 easy freestyle
Main set: 500 swim freestyle straight and easy
Swim down: 50 swim easy

Run: 30 Minutes
9 and 8/.15 - 9 minute warm-up. Then 8 minutes jog followed by 15
seconds walk for the remainder of the run.

Tuesday: Bike 15 miles
Make sure to warm-up, cool down and don't forget to stay hydrated!

Wendseday:
Swim: 600 yards (meters)
Warm-up: 50 easy freestyle
Main set: 5 X 100's swim easy freestyle. Rest 15 sec. between each.
Swim down: 50 swim easy

Walk: 45 Minute
Keep the walk brisk. This will act as great means of active recovery.

Thursday: Rest/ Strength Training

Friday: Run 60 minutes
9 and 8/1 - 9 minute warm-up, then 8 minutes jog, 1 minute walk for the
remainder of your run. Remember, as we up the distances, injury
prevention is key! Try to keep your Heart Rate Low

Saturday: Group Training/Bike 20 miles
Make sure to warm-up, cool down and don't forget to stay hydrated! This
is the last long ride before your race and it is worth repeating...Are you
working on your pre-race nutrition?
Walk: 30 Minutes
Keep the walk brisk. This will act as great means of active recovery.

Week 9 August 24th-August 29th

Week 9 August 24th-August 29th

REGISTRATION AND T-SHIRT PAYMENT DUE BY SEPTEMBER 1ST
Late registrations accepted until Sept 12th (no t-shirt purchase after Sept 1st)

Monday: Swim 500 yards (meters)
Warm-up: easy 50 swim
Main set: 8 x 50's swim freestyle -10 sec. rest bet ea.
Swim down: 50 swim easy

Run: 30 Minutes
9 and 8/.30 - 9 minute warm-up. Then 8 minutes jog followed by 30
seconds walk for the remainder of the run.

Tuesday: Bike 15 miles
Make sure to warm-up, cool down and don't forget to stay hydrated!

Wednesday: Run 50 minutes
9 and 8/1 - 9 minute warm-up, then 8 minutes jog, 1 minute walk for the
remainder of your run. Remember, as we up the distances, injury
prevention is key! Try to keep your Heart Rate Low

Thursday: Rest/ Strength Training

.
Friday: Bike: 19 miles
Make sure to warm-up, cool down and don't forget to stay hydrated! We are increasing the distance one more time! Are you working on your pre-race nutrition?
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.

Saturday: Group training/ Open Water Swim!

Week 8 August 17th-August 22nd

Week 8 August 17th-22nd
Happy week 8!

Never give up, if you still have something to give!‎
Check out this comment from one of our past years' participant......

“3 miles baby!!! I just ran over 3 miles this am. This is going from a couch potato to a super athlete since May 30th (Just kidding, but I am proud.) I am feeling like I may have a chance to really complete the sprint triathlon I am signed up for. The swimming and biking are going really well and I am feeling like a tough chick!!!”

That’s the kind of thing we love to hear! If you have any successes you would like to share, both to pat yourself on the back, and to inspire others, PLEASE email them to me so we can all share in the journey!

Don't forget September 1st is the registration deadline so I can adequately plan for the right amount of people, and order t-shirts. Online registration can be completed here https://www.racerpal.com/register/WonderWoman/ 

Speaking of t-shirts.....I would love to hear any ideas and suggestions for this year's cute and catchy t-shirt design.  I love the 'girly stick figures' that you will see on the registration page, and would like to have them included in the design.   Drop me a line by email or phone if  you have a brilliant idea :)

Now (drum roll please), here are the instructions for this weeks training…..

Monday: Run 30 Minutes, Strength Training
9 and 8/45 - 9 minute warm-up followed by 8 minutes jogging and 45
seconds walking for the remainder of the run.

Tuesday: Swim 500 yards (meters)
Warm-up: easy 50 swim
Main set: 8 x 50's swim freestyle -10 seconds rest between each
Swim down: 50 swim easy

Wednesday:: : Run 50 minutes
9 and 7/1 - 9 minute warm-up, then 7 minutes jog, 1 minute walk for the
remainder of your run. Remember, as we up the distances, injury
prevention is key! Try to keep your Heart Rate Low!

Thursday: Brick Workout 30 Minute Bike/10 Minute Run/20 Minute Walk
Follow the steps of the brick as you did the week before. Remember on
the run, warm-up for 2 minutes then 3 minutes run/1 minute walk for the
remaining 8 minutes. Then a 20 minute brisk walk.

Friday: Swim 500 yards (meters)
Warm-up: swim 50 easy
Main set: 16 x 25's swim freestyle - 5 seconds rest between each
Swim down: swim 50 easy

Saturday: Group Training/Bike 17 miles, Walk 30 minutes
Make sure to warm-up, cool down and don't forget to stay hydrated! Are you working on your pre-race nutrition?
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.

Week 7 August 10th-August 15th

Week 7 August 10th-August 15th

Have you been forming  good habits this summer with your physical goals and  training?  Hopefully, that answer is YES!  If you're still in the process, no worries - you have 5 more weeks to keep working on it!

Monday: Run 30 minutes, Strength training

9 and 7/1 - 9 minute warm-up, then 7 minutes jog, 1 minute walk for the

remainder of your run.

Tuesday: Swim 400 yards (meters)

Warm-up: Swim easy 50

Main set: 12 x 25's swim freestyle - 10 seconds rest between each

Swim down: 50 swim easy

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

Follow the steps of the brick as you did the week before. Remember on

the run, warm-up for 2 minutes then 3 minutes run/1 minute walk for the

remaining 8 minutes. Then a 20 minute brisk walk.

Thursday: Swim 500 yards (meters)

Warm-up: swim 50 easy

Main set: 16 x 25's swim freestyle - 5 sec. rest bet ea.

Swim down: swim 50 easy

Friday: Bike: 15 miles

Make sure to warm-up, cool down and don't forget to stay hydrated!

Walk: 30 Minute

Keep the walk brisk. This will act as great means of active recovery.

Saturday: Run 40 minutes

9 and 6/1 - 9 minute warm-up, then 6 minutes jog, 1 minute walk for the

remainder of your run.

Week 6 August 3rd-August 8th

Week 6 August 3rd-August 8th

Look, you're halfway there!!  Keep up the good work and stay consistent through the family vacations and traveling.  Running shoes are very portable and easy to take along no matter where you are traveling!!

Monday: Run 30 minutes, strength training
9 and 6/1 - 9 minute warm-up, then 6 minutes jog, 1 minute walk for the
remainder of your run

Tuesday: Swim 400 yards (meters)
Warm-up: Swim easy 50
Main set: 12 x 25's swim freestyle - 10 seconds rest between each
Swim down: 50 swim easy

Wednesday: Bike 15 miles
Your distances are increasing! Make sure to warm-up, cool down and
don't forget to stay hydrated
.
Thursday: Swim 400 yards (meters)
Warm-up: swim easy 50 freestyle
Main set: swim 6 x 50's freestyle -10 seconds rest between each
Swim down: swim easy 50

Friday: Run 40 minutes
9 and 5/1 - 9 minute warm-up, then 5 minutes jog, 1 minute walk for the
remainder of your run

Saturday: Group Training/Brick Workout: 30 Minute Bike/10 Minute Run/20 Minute Walk

Follow the steps of the brick as you did in week 5. Remember on the run,
warm-up for 2 minutes followed by 3 minutes running/1 minute walking for
the remaining 8 minutes. Then a 20 minute brisk walk.

Week 5 July 27th-August 1st

Week 5 July 27th-August 1st

  If you haven't started training yet, it's never too late!
Have a great week!

*NOTE: We will begin brick workouts this week (week 5) through week 8
See information about brick workouts at the end of this weeks workout plan

Monday: Run 20 minutes/Strength Training
9 and 5/1 - 9 minute warm-up, then 5 minutes jog, 1 minute walk for the
remainder of your run.

Tuesday: 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

Wednesday: Bike 12 miles
Don't forget - include a good warm-up and allow for a cool down. And
don't forget to drink!
Thursday: Run 40 minutes
9 and 4/1 - 9 minute warm-up, then 4 minutes jog, 1 minute walk for the
remainder of your run

Friday: Swim 400 yards (meters)
Warm-up: swim easy 50
Main set: swim 6 x 50's freestyle -10 seconds rest between each
Swim down: swim easy 50

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


BRICK TRAINING
Bike/run Bricks are included in this workout for one reason only – To help your
legs acclimate from cycling legs to running legs by simulating the bike to run
transition. Bricks are not about proving how tough you are. A brick can be either
a valuable training component or a training liability (causing overuse injuries).
How you approach your brick will determine the outcome. Basically, a brick
workout is a back-to-back workout to help simulate real racing. The most popular
brick is the bike/run brick, which as we stated above, is performed primarily for
leg acclimation from your cycling legs to your running legs. During this training
program, bike/run bricks will be included during weeks 5 through 8. You will be
performing one a week. Depending upon where you ride, you will need to do
some preparation. Have your running gear ready to go when you finish your bike
ride. This is where you want to simulate your race transition from bike to run as
much as possible. During your race, you will not have a tent in which to change
clothing, so you will want to cycle in the same gear you plan on running in.
On the run portion of the brick, you will only need to run for about 10 to 20
minutes (20 minutes tops!). This will provide enough time for you to make the
acclimation from your cycling legs to your running legs. And do not simply take
off running hard! Begin walking for about 2 minutes, then start out with an easy
jog. You may notice your heart rate is higher than your typical zone. That is why
walking initially will help lower it providing active recovery. Try and keep your
heart rate in your zone during the run.

Brick Tips
If possible, perform your brick transition at your home. Why? So you have
a safe place to store your bike when finished. If you travel to do your
cycling (like I do!) make sure you lock your bike in your car before heading
out on the run!
A stationary trainer is a great place to perform your brick workouts. It may
be boring but you are assured your bike will be safe when you hop off and
it allows you to bike and run in a familiar area. It will also allow you to
focus solely on cycling speed work without worrying about automobile
traffic.
Plan ahead. Have everything you will want for your race. Your shoes,
perhaps a running singlet (shirt), a hat, and your nutritional drink or gel.
Again, you want to simulate real race conditions as much as possible.

Practice your bike to run transition as if you were in a race. Take your time
initially. Yes, speed in the transition area is important, but not right now. If
you decide you want to stick with this sport, then you can worry about
being competitive and focusing on time saving steps. For now, get used to
bending over, slipping on your running shoes and heading out on the run.
Begin your run with a walking warm-up. Take a sip of your drink during
this time. Ease into your run. Do not take off sprinting.
Play close attention to how you feel. Yes, the first time you head out, you
will probably feel awful! You will not be used to the feeling of switching
from cycling to running. But you will get used to it. On your first brick be
patient but take note of things that stick out. Are your legs tired? Probably,
but that will improve with practice. Are you cramping? Could be you didn’t
drink/eat enough on your bike ride or it could be what you ate! Are you
dizzy? Probably due to nutrition/hydration related. My point, take note of
how you feel. In most cases, how you feel on the run portion of the brick is
directly related to your nutritional consumption on the bike. And it may not
necessarily be how much you consumed but what you consumed.

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.

Week 3 Detail Training July 13th-July 18th

Week 3 July 13th-July 18th
Thy friends do stand by thee, and they shall hail thee again with warm hearts and friendly hands. D&C 121:9


Have you found a friend or two to share your triathlon goal with? They can join you for workouts, or encourage from the phone. Don’t underestimate the help of a good friend on this journey!
Have a great week of training and I  would love to hear feedback on how you are all doing!!

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 3/1 - 9 minute warm-up, then 3 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.

Week 2 Detailed Training July 6th-July 11th

July 6th-July 11th WEEK 2

Did you have a successful first week of training?  Don't worry if it was a little bumpy, the holiday may have thrown some off the routine.   Take this next week by the horns and go for it!  Get outside, enjoy the beautiful weather and make yourself healthier!

Monday: Swim: 200 yards (meters),Run 20 minutes
Warm-up: 50 easy freestyle
Main set: 2 x 50's easy freestyle -15 seconds rest between each
Swim down: 50 swim down real easy
Run: 20 minutes
9 and 3/1 - 9 minute warm-up, then 3 minutes jog, 1 minute walk for
remainder of your run.

Tuesday: Bike 6 miles
Warm-up: 10 minute easy spin. Keep HR below zone. After 10 minutes,
build your effort and ride in your aerobic zone. Allow time to cool down
and bring your HR down close to 100 beats per minute or lower.

Wednesday: Swim: 200 yards (meters), Walk 30 minutes
Warm-up: 50 easy swim freestyle
Main set: swim 4 x 25's freestyle -10 seconds rest between each
Swim down: 50 swim down real easy
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.

Thursday: Rest/Strength Training

Friday: Run: 20 minutes
9 and 3/1. 9 minute warm-up, then 3 minutes jog, 1 minute walk for
remainder of run.

Saturday: 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 for remainder of
your ride. Allow enough time for cool down.

Week 1 Detailed Training Calendar July 1st- July 6th

WEEK 1 
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

12 WEEK TRAINING SCHEDULE

We are doing well when we seek to improve ourselves and do our best. Peace, joy, and hope are available to those who measure success properly.

Julie B. Beck, April 2010 General Conference

Here is the full training schedule to use in preparation for the sprint distance triathlon. This is just the overview, and details for each week's workouts will be posted weekly. In addition, check back frequently for specific instructions on swimming, biking bike safety, running, heart rate monitoring, brick training, and transitions. Each post will be 'tagged' with key words, which you can search on the 'tag' sidebar on the right of the screen. Don't forget-to complete the full program, begin training on Monday, June 30th. If you are a beginner, make sure to study up the other posts to learn about the world of triathlon. So grab your running shoes, dust off the bike (or borrow one), and determine a location for your swim training. This might seem a little overwhelming at first for some, but just take it one piece at a time and remember....the benefits WILL be worth it!


12 WEEK TRIATHLON TRAINING PROGRAM
BEGINNER
Week 1: June 29th- July 4th
Monday- Run 15 minutes
Tuesday-Bike 5 miles
Wednesday- Swim 200 yards
Thursday- REST/strength training
Friday- Run 15 minutes
Saturday- Group training/bike 6 miles
Sunday- REST

Week 2: July 6th- July 11th
Monday- Swim 200 yards, run 20 minutes
Tuesday- Bike 6 miles
Wednesday- Swim 200 yards, walk 30 minutes
Thursday- REST/strength training
Friday- Run 20 minutes
Saturday- Group training/bike 8 miles
Sunday- REST

Week 3: July 13th- July 18th
Monday- Swim 300 yards, run 20 minutes
Tuesday- Bike 8 miles
Wednesday- Run 30 minutes
Thursday- REST/strength training
Friday- Bike 10 miles
Saturday- Group training, pool swimming 300-400 yards
Sunday- REST

Week 4:  July 20th-July 25th
Monday- Swim 300 yards, run 20 minutes
Tuesday- Bike 8 miles
Wednesday- Run 40 minutes
Thursday- Rest, Strength training
Friday- Bike 10 miles
Saturday- Group training, pool or open water swimming 300-400 yards
Sunday- REST



Week 5: July 27th- August 1st
Monday- Run 20 minutes /strength training
Tuesday- Swim 300 yards
Wednesday- Bike 12 miles
Thursday- Run 40 minutes
Friday- Swim 400 yards
Saturday- Brick/group workout
Sunday- REST

Week 6: August 2nd-August 8th
Monday- Run 30 minutes/strength training
Tuesday- Swim 400 yards
Wednesday- Bike 15 miles, walk 30 minutes
Thursday- Swim 400 yards
Friday- Run 40 minutes
Saturday- Group training, brick
Sunday- REST

Week 7: August 10th-August 15th
Monday- Run 30 minutes/strength training
Tuesday- Swim 400 yards
Wednesday- Brick
Thursday- Swim 500 yards
Friday- Bike 15 miles, walk 30 min
Saturday- Group training, Run 40 minutes
Sunday- REST

Week 8: August 17th-August 22nd
Monday- Run 30 minutes, strength training
Tuesday- Swim, 500 yards
Wednesday- Run 50 minutes
Thursday- Brick
Friday- Swim 500 yards,
Saturday- Bike 17 miles, walk 30 minutes
Sunday- REST

Week 9: August 24th-August 29th
Monday- Swim 500 yards, run 30 minutes
Tuesday- Bike 15 miles
Wednesday- Run 50 minutes
Thursday- REST/strength training
Friday- Bike 19 miles, walk 30 minutes
Saturday- Group training, OPEN WATER swim
Sunday- REST


Week 10: August 31st -September 5th
Monday- Swim 600 yards, run 30 minutes
Tuesday- Bike 15 miles
Wednesday- Swim 600 yards, walk 45 minutes
Thursday- REST/strength training
Friday- Run 60 minutes
Saturday- Group Training, Bike 20 miles, walk 30 min
Sunday- REST


Week 11: September 7th-September 12th
Monday-Swim 600 yards, run 30 minutes
Tuesday-Bike- 15 miles
Wednesday Swim 600, walk 45 minutes
Thursday- Rest/Strength Training
Friday- Run 50 minutes
Saturday- Group Training. BRICK
Sunday- REST!

Week 12: September 14th-19th RACE WEEK!
Monday- Swim 500, run 30 minutes
Tuesday- REST
Wednesday- Bike 15 miles
Thursday- REST
Friday- Swim 200 yards, run 15 minutes
Saturday- RACE DAY!

Frequently Asked Questions

Q: What are the distances of each discipline?
A: The race is a 300 yard swim, 13 mile bike, and 3.1 mile run, in that order.

Q: What kind of equipment will I need?
A: For the swim: Swimming suit (or whatever you’re comfortable swimming in), goggles, swim cap (optional). You can wear a wetsuit if you like, but it is not required. For the bike: Bike (any type road or mountain), helmet, clothes to go over swimming suit. For the run: Running shoes

Q: What if I don’t know how to swim, or don’t swim very well?
A: Since we can make the rules, then if it makes the difference between doing or not doing the triathlon, wear a life jacket, wear arm floaties, use a kickboard or do whatever you need to complete the distance! We will use a 'snaking' swim technique to navigate all the racers through the pool swim.

Q: Can I invite non-members to participate?
A: Absolutely, please do! This is a great chance for fellowshipping.  Please direct them to our blog and registration sites so they can keep themselves updated with all the current information.

Q: What is the group training and why do we have it?
A: The group training is a workout that you could/should do with your ward group, once a week. The group training is designed for several reasons. It helps keep you accountable to the training schedule, it motivates you to work hard when around your peers, and most importantly allows you to give and receive support and encouragement. You are encouraged to schedule other workouts throughout the week with those who are training – this will make training fun!

Q: Can I train on a stationary bike, treadmill, and pool?
A: Yes, you can. However, you will be better prepared the more you can actually get outside on your real bike, and run on the real ground. The race is not done on a treadmill and stationary bike, and so you want to train as realistically as possible.

Transitions

The Triathlon Transition
The “transitions” of the race occur between the swim and bike and the bike and run. And the better prepared you are for each event, the smoother the process. If you decide you want to stick with this sport and perhaps want to become more competitive in your age-group, the transition can be a key time-saving component to your overall triathlon performance. You do not need to worry about speed in the transition at this point. However, preparation is still important. The triathlon transition can be crazy, chaotic, and perhaps even frantic. Awareness and timing are essential. And the sooner you are in and out of this area, the better!And just mention the word “transition” to someone new to the sport of triathlon and watch them become unglued. But if you are a beginner to this sport, and you have a genuine fear of this temperamental portion of the triathlon, you are not alone. Perhaps it is the fear that we are going to forget a vital piece of equipment priorto the upcoming leg of the race. Or maybe it is the fear that our equipment will fail us. Whatever the reason, unfortunately, there is no magic formula for learning the art of the transition. Your only allies are time and experience. And with each race, your fears will subside as your transition skills become perfected. Eventually, the transition will become your friend. A place to hydrate, a place to put on dry clothing, perhaps even a place to relax…for a brief moment! As you become more competitive in this sport, the transition will become a crucial link in the outcome of your race and the speed at which you can transform yourself from swimmer to cyclist or cyclist to runner will become a factor in this outcome. But let us not get ahead of ourselves. For it is the purpose of this article to show those of you who are new to the sport of triathlon, some tips and strategies to help ease your fears as you near your first triathlon.

So lets begin…
The preparation begins at home, practicing the transition whenever applicable. As discussed in the “brick” section of this program, brick workouts area great way to work on your transitions, especially your bike to run transition. It’s not always the case for swim to bike, but you can still set up for that transition as
well. For the “swim to bike” transition, it is certainly possible to perform it at your local swim pool by having your bike poolside and ready to go as soon as you finish your swim workout. However, this is not a logistical (or convenient) possibility for most nor is it necessary. For all you really need to work on is stripping off your wet suit, and slipping on your bike shoes and helmet prior to your ride. And this can be done at home! And initially, you do not have to fool with putting on and slipping off your wetsuit. You can actually perform that at the pool one day (if the race for which you are prepping allows wetsuits). More on that later. It is a good idea to start out practicing the swim/bike transition while your bike is on a stationary trainer. In swim/bike transition area, the triathlete is required to run or walk his/her bike to the exit point of the transition area before mounting the bicycle. Some athletes prefer to have their bike shoes already clipped to their bike pedals. Upon leaving the transition area, they push their bike while running/walking barefoot through transition area, mount their bicycle and slip their feet into their bike shoes after they begin riding. Others prefer slipping on their bike shoes as soon as they reach their bike in transition and then run/walk their bike to the mounting area. And you will find proponents for both ways believing their way is faster in transition over the other. A lot will depend on the specific transition area. If the transition area is located within a sandy, grassy area, it is usually a good idea to put the bike shoes on first. Why? Well, for one, your feet will be wet and you will most likely pick up sand on your feet as you are running barefoot to the bicycle mounting area. It will feel like you are wearing sandpaper socks as you slip your feet into your bike shoes! So, most triathletes will slip their shoes on first and then walk or run their bike to the mounting area. Also, running in bike shoes through a grassy area is much safer then running over asphalt or concrete. Running (and even walking) in your bike shoes on a hard surface can prove dangerous, as the shoes due to the cleats can be very slippery. Having said that, I have noticed most athletes prefer to put their bike shoes on first, regardless of the surface and simply take their time as they push their bikes to the mounting area. And for the most part, the distance from your bike to the mounting area will not be that long. So decide now, or at least prior to your brick workouts. As I mentioned, it would be a good idea to practice this on a stationary trainer. Prior to the brick workout, make sure you have all you need on your bike to simulate your race (more on that below). Then mount the bike and begin your ride. This will not be as important if you decide to wear your shoes through transition. But for those who wish to mount their bike barefooted, you will need to practice slipping your feet
into your shoes as they are attached to the pedals. You will need to practice bending down, holding the bike shoe steady with your fingers and slipping your foot into your shoe using your fingers like a shoe horn…all while LOOKING FORWARD! DO NOT LOOK DOWN at your shoes! Keep your eyes on the road. Even though you are on a stationary trainer, make sure you LOOK FORWARD! Otherwise you could wind up in a serious accident. If your race is in a climate with water temperatures below 78 degrees, you will most likely be aloud to wear a wetsuit. If you do, practice swimming in the wetsuit prior to your race. I suggest taking the wetsuit to the pool one day and spend about 30 minutes practicing with it on. This will give you a good idea what to
expect prior to race day. And when you hop out of the water, practice stripping the wetsuit off . Today there are sprays that you can purchase and apply to parts of your body (ankles, wrists) that will make it easier to slip your suit on as well as stripping it off. Now, what do you need for your bike…

First…T1 or the first Transition from swim to bike.
Grab yourself a pencil and paper and have a seat in front of your bike. Draw a line down the center of the sheet of paper creating two columns. One column will be a list of those things that will be attached to the bike located in the transition area and the other will be those items you will be responsible for upon hopping
on your two-wheeler for the bicycle leg. Now, let’s work backwards. Picture yourself on the bike during the race. What you are wearing? Are you wearing bike shorts or a swim brief? Are you wearing a heart rate monitor and strap? Are you wearing a singlet? How about your water bottles…are they full and in place?
Lets go ahead and create this list:

Column 1: Those items attached to the bike while in Transition (T1).
1. Make sure your bike is properly and securely placed on the bike rack. Some folks will rack their bike facing forward with the brakes levers hooked over the bike rack. Others will place the back of their bike seat on the rack. The choice will be yours. Just make sure the bike is secure. I have seen racers come in and knock over other bikes while attempting to grab their own.
2. Water bottles – make sure your bottles are full with the appropriate fuel and placed in the bottle cages. ½ Ironman and Ironman distance races will have water stations about every 5 miles on the bike. But for shorter races, you are responsible…so don’t forget! I usually pack one filled with water and one filled with energy fuel.
3. Your helmet and sunglasses – most triathletes will place their helmet upside down on their aerobars, straps laid out and sunglasses in the helmet. First of all, practice putting on your helmet now and clipping and unclipping the strap. It is a simple task and yet, it can be a source of frustration. Preparation folks…it is an absolute necessity!
4. Bike computer and/or heart rate monitor – do you use your bike computer when you train? Then make sure it is functioning before the race. Take your front wheel and spin it to make sure the computer is responding. If it isn’t, check the pick-up usually attached to lower end of the front fork. Is it close enough to the magnet attached to the spokes? If not than move it closer until you get a response on the computer. If you
plan on wearing a heart rate monitor and it is attached to your handlebars, make sure it is secure and located in such a position so you can see while riding.
5. Gear/chain placement – make sure your bike is in a higher gear to start out. Perhaps with your chain on the small chainring. This will make it easier for you to begin the ride without having to grind the pedals. If your
bike shoes are already attached to the pedals, spinning in the higher gears will get the bike moving forward sooner providing stability while attempting to slip your foot into the shoe. Plus, the spinning will allow you
a brief warm-up for your legs. As soon as you are set and comfortable on the bike, you can switch to lower gears.
6. Make sure your components are secure. – most of your larger sanctioned races will have someone checking your handlebars and areobars before racking your bike in the transition area to make sure they are tight and safe for riding. But if you are in smaller race, you may be on your own. If everything was fine yesterday, than it should all be fine today. But if for some reason you had repairs done to your bike between your last ride and the race, make sure these components are secure and tight.
7. Emergency items/spare tires – If you are riding on clincher tires, make sure you have a spare tube or two with the tire changing tools in your seat pack. If you are riding on tubular tires, you will need a spare folded and attached to your seat. For shorter distance races, such as a sprint race, most do not bother if they flat out simply because of the time lost. But if this your first race and by golly you want to finish. So pack some spares.
8. Energy Bars – Again, for shorter distance races, liquids should be fine for nutritional supplementation, but if you plan on using bars or gels, make sure they are in a place where you can reach them. Some folks will use
“non-chocolate” bars and stick pieces on their top tube for easy access. (some chocolate bars will melt and get rather messy) Some manufacturers have created handlebar packs for storing such items. And there are “gel
belts” on the market for holstering gel packets primarily for the run. Whatever you use, make sure you practice using these items during your training.
9. Check Your Tires – Before you leave your bike alone and head off to the swim start…Check the air in your tires and if need be, fill them to the proper pressure. If you don't already have one, get your self a good bike
pump and take it with you to the race.
10. Salve on the seat – What? You may ask. Well, this is something you do not have to do. If you are racing in a tri-brief (for men) or a women’s tri outfit, you may want to put a little salve (KY or Vaseline) on the nose or tip
of the saddle. I will add some comfort when you are riding.

11. Bikes shoes clipped into pedals/shoes not attached to pedals – This is probably one of the most frequently discussed topics with regards to Transition philosophy for most new to the sport of triathlon. And,
unfortunately, this will be a choice you will have to make on your own. If you do decide to have your shoes attached to the pedals, than practice this method well before the race, either on your stationary trainer or on a quiet street. Remember, while attempting to slip into your attached bike shoes, LOOK AHEAD. Do not get fixated on looking down. This could obviously lead to disastrous results. Every race will be different, so be ready to adjust your plan accordingly. The transition area for some races may be a grassy, sandy area. If this is the case, you may not want to have your shoes attached to the pedals. Otherwise your feet may be covered with sand by the time your reach the “hop-on” point of the transition. The “hop-on” point I refer to is usually that point in the transition area (usually an “exit” ) where the triathletes are allowed to hop on the bike and head out. Most races with larger transition areas require the riders to walk or run their bike to this point before hopping on the bike…this is obviously for safety reasons. In the case of a sandy transition area, you may want to put your bike shoes on before hopping on the bike. The distance of the race will also play a role in deciding whether your bike shoes are attached to the pedals or not. For shorter sprint races, many
triathletes will have the shoes attached. However, some will have pedal adapters for running shoes. Such adapters allow the triathlete to cycle while wearing his/her running shoes, obviously saving time when hopping off the bike and prepping for the run (T2). For the longer distance triathlons, I think the “shoes to pedals” idea is really one of personal preference.

Now your bike should be prepared for your race.
Next, you may have noticed that most folks will have mapped out a small area next to their bike for those items you cannot attach to the bike. They will often have a towel spread out in a small square with various items within easy reach. So lets take a look at what makes up this area.

Column Two: Those “loose” items you need to bring to Transition:
Lets us begin with the athlete exiting the water and approaching T1 for the bike ride.
1. Dish bucket of water. Depending upon where your race is held, you may want a bucket of water sitting next to your bike…Why? You may ask. Well, if the swim portion of the race is in the ocean, you will be running up a sandy beach to get to the bike transition. Usually there are volunteers standing on land hosing down triathletes as they pass by heading for the bikes. But it is always a good idea to be safe. There is nothing more
irritating then slipping on bike shoes with sandy feet. By placing a bucket next to your bike, you simply step into the bucket and your feet are instantly rinsed and clean! Quickly towel them dry and you are ready for
the ride. Your feet will thank you.
2. Heart Rate Chest Strap. Many triathletes ride the bike portion of the race with a heart rate monitor. If you do not wear a wetsuit, you will find swimming with the chest strap can be a nuisance. Have the strap out on
the towel ready for you to grab. This is something you can practice at home. If you do wear a wetsuit, you can put the strap on under the suit.
3. Dry Socks. If you are racing in a longer race, you may want to wear socks for the bike ride leaving you prepared for the run. This will take extra time and for shorter races, this delay will seem long relative to the overall distance. For a ½ Ironman or Ironman, where the race will last 4-16 hours, an extra minute to slip on dry socks will be nothing. If you do wish to wear socks for the ride and/or run, towel dry your feet before putting on the socks. Otherwise, they will be difficult to slip on.
4. Spare Energy Bars or Drink - you may want a quick bite or drink before your ride or run. If so, keep some spare goodies in your gym bag. In fact, make sure you keep such items in the gym bag, because the heat
will warm the food and drink up rather quickly.
5. Running shoes. Upon getting off the bike and preparing for the run (T2 or Transition 2) You will want your running shoes right there!
6. Running hat and accessories - If it is hot and sunny by the start of the run portion of the race, you may want to wear a hat. You may also want to slap on some sunscreen and have sunglasses nearby if not already wearing them from the ride. And that just about covers it. Of course this is just a generic list of items and over time you may develop your own set of items for a successful Transition. Just remember, if you are a beginner, do not be afraid of the Transition area. Take your time on your first couple of races. Find out what works for you, what items you may or may not need for your race and then as you begin to focus on speed with each race, you can tweak the look of your Transition Area accordingly.

Heart Rate Training Instructions

The training program should be completed at an easy, aerobic pace. If you own a heart rate monitor and are familiar with aerobic heart rate training, you will want to train at the lower end of your aerobic zone. If you do not own one, consider making the purchase. You can find several heart rate monitors on the market today that are extremely affordable. If you do make the purchase, make sure you get one with a stopwatch feature combined with the heart rate feature. If you choose not to purchase one, than learn to evaluate your efforts through other means. On the run, there is the classic “talk” test - basically, you want to run at a pace that allows you to talk comfortably while running. And to some extent, this test could be used on the bike as well. If you do not have a heart rate monitor, you can check your pulse periodically by placing your finger on your carotid artery either under your neck or on your wrist. Once you find your pulse, count the beats for six seconds and add a zero to the total. For example:
14 beats in 6 seconds = 140 beats per minute (bpm).

This reading is not as accurate as would be displayed on a heart rate monitor but it is quick. You can use the Maffetone Method or 180 method of determining your aerobic heart rate zone. This is just one method and certainly not the only one. According to the 180 method, the following formula will give you your aerobic heart rate zone: To find the upper end of your aerobic training zone, subtract your age from 180. From that result and subtract 10 to find the lower range of your aerobic training zone. If you feel this range is too high then bring everything down 5-10 beats per minute. Your aerobic zone will be measured in beats per minute (bpm).

For example:
A 37 year old individual in good shape
180 - 37 = 143. This figure (143) represents the top end of the aerobic
training zone.
143 - 10 = 133 This figure (133) represents the lower end of your aerobic
training.
The aerobic range of the individual above is 133-143 beats per minute.
If you are not in good physical condition at this point, that is OK! Once you find your aerobic zone, simply drop your overall zone by 10 bpm. Looking at the example above, this individual would drop the overall range down to 123-133 beats per minute ( a 10 bpm drop).
For the run, it is important that you stay in your particular zone. Even if it means having to walk in order to keep your heart rate within your aerobic zone. For the bike, for some of you, your heart rate may be lower on the bicycle and it may be difficult (at least initially) to get your heart rate high enough for your “aerobic zone.” That's ok! Simply adjust your range downward 5-10 beats for the bike ride. However, try and keep it on the higher end. For the swim, there are three heart rate targets. Start with a base aerobic range of 140 –160 bpm for all individuals. This range is not set in stone and should be used as a guide only.

• For individuals in their 40’s and up, try to keep the heart rate between 140
and 150 beats per minute and ideally closer to 140 bpm. Note: Because
swimming requires so much energy to move the body forward, it is very
difficult to sustain a heart rate much lower than 140 beats per minute and
still maintain an effective stroke. If you can, wonderful!
• For athletes in their late twenties and thirties, try to keep the heart rate
range between 150 and 160 beats per minute but ideally closer to 150
beats per minute.
• For individuals in their twenties and younger, 160 beats per minute should
be fine.
The idea behind these swimming target heart rate ranges, is to have you properly prepared for the bike ride upon exiting the water during a race. The closer your heart rate is to your bike training rate, the better the outcome of your entire race. For example:

For ten weeks you have been training on the bike at an average heart rate of 125 bpm (beats per minute). Come race time, you exit the swim with a heart rate of 175bpm. As you begin the bike ride, you are now a full 50 beats per minute above your bicycle training level! Within a mile or two of the ride, your heart rate will drop, but probably not the full 50 beats. More than likely, it will settle in at about 145-155 beats per minute or a 20-30 bpm recovery. Thus you will be cycling with a heart rate some 20-30 beats higher than your training rate! And this will be the beginning of the end, for you will pay the price on the run. Now, if you were to exit the water in the same race with your heart rate at or near 150 beats per minute, and you recovered the same 20-30 bpm during the bike ride, your heart rate would settle in somewhere between 120 and 130 bpm - your normal bicycle training rate. This would only leave better prepared for the run.
Because this 10-week program is designed for the beginner, the heart rate monitor should be used as a means of keeping yourself in "aerobic" check. BE STRICT with yourself and do not let anyone else influence your training. If you have been training with a partner or are currently looking for one, explain to the individual what your goals are to make sure he/she will go along. If, for example, you are a runner and are used to training at a faster pace, that will probably change, at least initially. Why? Because you are now incorporating three different sports and weight training as part of your overall training regimen. You will need time to give your body a chance to acclimate to the stresses (especially with the addition of the bicycle which adds additional stress to the legs). Therefore, your running pace initially should be slower than normal. Thus, running with a partner who is used to you running faster than your new "aerobic" pace may cause you to run too fast during your training. If someone chooses to train with you according to your needs, terrific! If not, then head out on your own. However, for safety reasons, sometimes it is a good idea to bike with a partner. But, unless you are cycling on a deserted
highway, the opportunity to ride side by side and chat will not always arise, so you will be forced to ride front-to-back. If you are riding with a partner who is faster on the bike, spend more time drafting behind him/her. This will help keep your heart rate lower while still keeping pace with the other cyclist. Most importantly, be safe!

© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved.
www.trinewbies.com

Bike Training Tips

Cycling Safety – By law, you are required to ride your bicycle on the roads (not sidewalks) along side our 3000 lb, four-wheeled friends! In some states, bicycle paths or roadside shoulders will be designated along side the road for specifically for bicycling. However, you will still be on the road traveling with faster moving automobiles. Be smart out there. Avoid cycling during peak traffic hours(morning commutes, lunch hour, five o’clock hour). Find a road or highway that is least traveled upon. If possible, ride with a friend. When riding, take along some money, spare tubes and the necessary items for flatting, even a cell phone. Make sure you have the necessary nutrition before heading out. Always ride with traffic along the right side of the road. If there is a shoulder, ride within the shoulder. Keep your eyes out for gravel and broken glass along the side of the road or shoulder. Check with your local bike shop for any organized group rides in your area or safe bike routes.
Heart Rate Training - As mentioned before, all of your training should be aerobic, concentrating on staying within your aerobic heart rate zone. Always perform a warm-up on your bike rides. Start with an easy 10-15 minute warm-up spinning in a very easy gear, keeping your heart rate very low (below your aerobic heart rate zone). As you approach the end of your warm-up,gradually begin to increase your heart rate by building your effort until your heart rate reaches the lower level of your aerobic training zone. Remember, It may be difficult to cycle in the initial zone you created by the 180-method (the actual zone created by subtracting your age from 180 and then subtracting 10 from that figure). So you will need to experiment to find out what works best for you. Begin by subtracting 5 to 10 beats from your initial aerobic zone and determine how it feels during the ride.
Heart Rate Training and Your Geographical Location - The flatter the terrainon which you ride, the easier it will be to maintain a steady heart rate and to monitor your heart rate. If you live in a hilly or mountainous area, your heart rate will be more erratic during your ride, usually rising on the uphill climbs and dropping during the descents. When riding uphill, shift to an easier gear(so your pedaling becomes easier) and try to maintain a smooth pedal cadence or pedal stroke. Avoid pumping the pedals if possible. Pumping,means the act of you stamping on the pedals during the downward portion of your pedal stroke. The harder you pump, the higher your heart rate will be. It can be difficult to maintain a smooth cadence or pedal stroke when cycling uphill. And at times you may indeed have to pump the pedals, especially in the beginning of your training. But you should at least attempt to keep your heart rate as low as possible during the uphill portion of your rides. And by doing this is, try to remain in the saddle while riding uphill and only climb out as a last resort.


Bicycle Choice – At this point, do not invest in a brand new bicycle. If you already have a road bike, great! Use it! If you have a mountain bike or a hybrid,that is fine too! If you plan on riding amountain/hybrid type of bike and your bike currently has knobby tires, switch the tires out for road tires designed for these types ofbikes. The tires will not be as narrow as a true road tire, but they will be smooth and rounder than a knobby tire. Your local bike shop should be able to help.

• Do not use the recumbent bicycles for training unless it is all there is. Recumbent bikes are bikes that have you seated like a chair and the pedals are out in front of you. They do not simulate the type of cycling you will doing during your outdoor training and your racing. So choose a stationary bike in your gym that resembles a real bicycle.
• Make sure the seat height and handlebar height on the stationary trainer are the same or close to the seat height and handlebar height on your real bicycle.
• Most stationary trainers have preset courses from which to choose. When scrolling through the menu on the stationary trainer, choose a course that with various level changes or hills. Don’t simply ride a flat course for the given period of time.

Cycling Tips
• Learn some basic bicycle maintenance – especially changing your tire and specifically your tire tubes. Practice changing the tubes in your tires at home before heading out for your first long ride. It will only take you once or twice and you will quickly get a feel for doing it. If you need a jump-start, visit your local bike shop. It will take him/her about 10 minutes at the most and you will see first hand how it is done.
• On the trinewbies.com website, you find a complete bicycle maintenance guide titled Bike Maintenance 101 – complete with detailed instructions and photographs. Use it and take care of your bike!
• Don’t forget the rules of the road – ride on the extreme ride side of the road. If there is a designated bike path, stick to it (bike paths are NOT sidewalks!).
• Practice drinking while riding your bike! That’s right. Before you hit the open roads, practice drinking on the bike and this includes reaching for your water bottle, taking a drink and placing the bottle back while looking forward. Do not ever take your eyes off the road when reaching for your bottle. Don’t worry, you get a feel for it. Practice this while on a stationary trainer or while riding in your neighborhood.
• Wear the proper clothing when you are out riding and this includes real cycling shorts!
• Ride defensively. When approaching intersections, keep an eye on any cars that might be pulling out in front of you. Try to make eye contact with the driver(s) at the intersection…sit up in the saddle, hands on the handlebar and breaks and slow down until you are through the intersection. Slowing down will not hurt your training. Slowing down could save your life!
© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved.
www.trinewbies.com

Tips for Riding in Traffic

This article contains a few suggestions for cyclists for dealing with traffic.

DO NOT ASSUME THE DRIVER SEES YOU. Even when you think you have made sustained eye contact, drivers often are oblivious to understanding what they see.

DRIVERS DON’T REALIZE HOW FAST YOU ARE MOVING. Drivers think of bikes as slow-moving toys, and they do not understand that you may be moving at more than 20mph. Consequently, drivers sometimes don’t realize they are cutting you off when they dart out in front of you to cross at intersections, or pass you just to make a right hand turn onto another street or highway access ramp.

ALWAYS PLAN AN ESCAPE ROUTE. When you ride, think about where you might swerve if you have to bail out. What will you do if there is a rim-eating pothole or sewer grate in your path, or the rider in front of you applies the brakes unexpectedly. Do you have room to move left or right without running into a car or a curb?

BEWARE OF CAR DOORS. When you are passing a line of parked cars, look for people in the drivers' seats who might open a door without looking. Being “doored” is a common cycling accident. A parked car also presents the danger of pulling into the roadway in front of you.

MOVE WAY OFF THE ROAD WHEN STOPPING. If you pull off the road to check route, catch your breath, whatever, pull WAY off the road.

ALWAYS WEAR A HELMET. And keep that strap buckled. The helmet should sit firmly on your head, with the front edge about two finger-widths above your eyebrows.

PAY ATTENTION TO RIDING. Are you distracted on the bike? There you are, cruising down the highway resetting the lap timer on your watch, monitoring your cadence and clicking the buttons on the cycle computer to check distance and average speed and elapsed time, glancing at the gears to confirm you are pedaling efficiently, grabbing a snack from your jersey, and checking your heart rate monitor to make sure you are still in the zone. No wonder you thought that pothole seemed to sneak up on you. A lot of accidents are caused by distraction, and the toys we use add to that risk.

RIDE WITH A FEW OTHER PEOPLE. First, you can learn a lot from experienced riders. Second, it makes the miles go easier. Third, knowing you are meeting up with a group is a great incentive to getting out for the training ride. Fourth, it increases the odds that a driver will see you. Fifth, it discourages random violence and outbreaks of road rage from drivers.

IT DOESN’T MATTER IF YOU HAVE THE RIGHT OF WAY. You are on a 21 pound bicycle, but the driver has a 3000 pound lethal weapon. A driver going through a red light or otherwise ignoring your right of way and hitting you will think he had a bad day and may wind up with a ticket; your life could be ruined or ended. When the light turns green for you, you don’t go, you look. Sound advice for children and cyclists.

And don’t forget to enjoy yourself.

© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved.
www.trinewbies.com

Run Training Tips and Instructions

Warm-up – whether you are returning after a long layoff from training,or you are just beginning an exercise routine for the first time, warming up before a run is crucial. The goal is to get you through the program injury free and a good warm-up is the safest way to start. Here is an example of good warm-up for all of your runs:
• 5 minute walk (brisk but not hard) followed by light calf and quad stretch, then
• 1 minute easy jog, 1 minute walk (do this twice)

This will represent a 9 minute warm-up. During your warm-up, keep your heart rate well below your aerobic training zone. Once you begin the actual run, slowly bring your heart rate up to the lower part of your training zone.
And a good warm-down is equally as important. Once you finish your run, continue to walk until your heart rate drops to or below 100 beats per minute.

Add Walking to your Running - Incorporate walking into your running as your muscles acclimate to the stresses of training for three sports. Two-thirds of your training will involve your legs. And unlike riding a bike, running is a result of pounding your legs on the pavement. Walking will make for a nice addition to your run training allowing for less stress on the legs during the run and greater muscle recovery after the run. Your physical condition, running background, etc. will determine how you approach your run training. If you are an experienced runner, it is still recommend adding walking to your long runs.

Initially, your run training in this program (after your warm-up), will start out with 1 minute running, 1 minute walking. As you progress through the program, you will gradually build your time running vs. walking. Do not simply run until you are tired and then begin walking. We want to develop the run/walk from the beginning. If you are an experienced runner, you may tweak this accordingly. During the walking portion of your run, your heart rate will probably drop back down below your training zone. That’s great! That is what we want. On the run, ease back into your pace gradually bringing your heart rate back up to your aerobic zone. Do not simply take off in order to get your heart rate back into your aerobic zone a quickly as possible. Build the effort gradually. The running distances in the program are listed by time. This will allow you to better monitor your progress.

Running tips:
If possible, run on a grass path, or gravel path. The softer the ground, the better the shock absorption for your legs. Concrete is the worst, asphalt is next, tar is very soft (running track) with any type of dirt trail being the best. Whatever the surface, stay aerobic and you should be fine.
If you run on the roads, try to stick to the flattest part. Unfortunately, this
usually means running down the center of the road, so most of us run on one side or the other. For some, this may lead to leg or hip soreness. When running on the side of the road, the natural camber of the road causes the runner to have an uneven position relative to the surface. Therefore, if you are running on the left side of the road, the left leg is forced to extend further downward than the right. You may also develop similar problems when running on the beach. So when possible, shoot for the flats.
Stop after your designated run time! Many folks will say to themselves "I'm not stopping, I feel great!" subscribing to the no pain, no gain philosophy. WRONG! You should describe the “no pain, all gain!” philosophy. If you feel great after your designated run, you will only recover faster and feel that much better the following day.
Find a good pair of running shoes. Remember one thing: if the shoes feel even remotely uncomfortable upon trying them on, DO NOT purchase them. Do not buy a shoe thinking it will eventually stretch out. You will know if a shoe feels good or not. Once you try one on, walk around the store and see how it feels. Also, look for one with the proper support. You will pay more for a better shoe.

Swim Training Tips and Instructions

The swim workouts are designed around training in a 25-yard pool. If you are swimming in a 25-meter pool, you can use the same workouts. For a 50-meter pool, there willbe some changes but follow the distances of each workout. You are certainly not bound by these workouts so feel free to tweak them as you see fit.
Below is a distance breakdown of a 25 yard pool and 50 meter Pool. Regardless of the pool in which you swim, complete the distances given in the workouts:

25 Yard (meter) Pool - usually standard length
1 length = 25 yards (meters)
2 lengths = 50 yards (meters)
4 lengths = 100 yards (meters)
1/4 to 1/2 mile = about 500- 800 yds (meters) = 20 to 32 lengths

50 Meter Pool
1 lengths = 50 meters
2 lengths = 100 meters
1/4 mile = about 400 meters = 8 laps

Initially, you will not be spending very much time in the water. That’s ok. It will not be wasted time. The swim workouts will increase over the 11-week period in intensity and distances. However, the increases will be gradual. If you are an experienced swimmer, tweak the workouts as you see fit.

Stroke Drills. Stroke drills are not included as part of your swimming workouts.Insert them where you would like. However, do not replace the main set of eachworkout with stroke drills. If you do want to include drills in your workout, do so after the warm-up and before the main set. Swim drills will be included in another post. You can also find them on the trinewbies.com website. Some words about stroke drills. There is no sense in practicing a stroke drill if you are not performing them properly. And the only way to make sure you are doing them correctly is to have someone with experience observing you. If there is a swim coach at your pool, offer to pay him or her a few bucks to watch you swim, analyze your stroke and let you know
which of these drills to apply. It can be done in a few minutes time.

Swim Heart Rate Training - The main set of each workout will be interval based. DO NOT swim these fast. Swim them slow enough so that you are not gasping for air between swims. And check your heart rate periodically throughout the set. The quickest way to do this is by placing your finger under your chin/neck (or wrist), find your pulse and count the beats for a six second count and add a zero to the total. This reading is not as accurate as would be displayed on a heart rate monitor but it is quick. :
14 beats in 6 seconds = 140 beats per minute (bpm).

As described in the Heart Rate Training section, there are three heart rate ranges for swimming. Start with a base aerobic range of 140 –160 bpm for all individuals. This range is not set in stone and should be used as a guide only.
• For individuals in their 40’s and up, try to keep the heart rate between 140 and 150 beats per minute and ideally closer to 140 bpm. Note: Because swimming requires so much energy to move the body forward, it is very difficult to sustain a heart rate much lower than 140 beats per minute and still maintain an effective stroke. If you can, wonderful!
• For athletes in their late twenties and thirties, try to keep the heart rate range between 150 and 160 beats per minute but ideally closer to 150 beats per minute.
• For individuals in their twenties and younger, 160 beats per minute should be fine.

Remember, the bulk of your swimming will be aerobic. So you do not want your heart rate to be too high during your swim sets. Try and keep it close to your target range.

Flip turns - do not worry about performing freestyle flip turns during your swim workouts unless you feel very confident doing them. Simply take a quick breath on the wall and push off.

Breathing - you should get in the habit of breathing every stroke (to one side). The more oxygen you take in, the lower your heart rate will remain. Having said that, bilateral breathing or breathing every three strokes is very helpful:
1. It will balance out your freestyle stroke.
2. It will get you used to looking in both directions, which may help during a race when trying to find your mark. Work on your bilateral breathing during your warm-up and swim drills (if you choose to do drills)

Practice Your Sighting – Unlike the pool in which you train, you will not have a
thick black line running along the bottom of the ocean or lake to help guide you in a straight line during your race. You must learn to lift your head and sight specific points of reference in order to stay on course. During your swim workouts, practice lifting your head and looking forward say once or twice per length during your main set. This is done by lifting your head and looking forward to breath vs. turning your head to the side to breath. Ideally, you want to make this part of your stroke. However, if you have to stop and wade in the water to catch a glimpse of where you are, no problem! Whether training in the pool, a lake or the ocean, learn to spot various land markers. It may be the top of a fence, a tall tree, a water tower, or the top of a building, something that you can see each time you lift your head when you look forward. In a triathlon, there will be markers floating in the water outlining the swim course. Prior to the race, get in the water and practice sighting these markers during your warm-up. This is where your bilateral breathing will help as well. Lifting your head to look forward may seem easy at first, but you will find it can actually be difficult. It will put some stress on your neck muscles and for the less experienced swimmer it will actually cause your feet/lower legs to drop while swimming. This can throw you off synch. So again practice this during your swim training. There will be a complete article on Open Water Swimming Tips in a later post.

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LAST MINUTE IMPORTANT RACE DETAILS!

WonderWoman Race Participants,

The 2014 WonderWoman Triathlon is less than two weeks away, and I wanted to pass along of few pieces of information and reminders before the fun day is here.  I know you all have been preparing and training for this, and I want everything to go as smoothly as possible for you.

·         Race start is 7am. Check in begins at 6:00and ends promptly at 6:45. Please arrive with plenty of time to check in AND have your transition area set up by 6:45.  At check in you will receive your bib number, be marked with your number, and pick up your t-shirt if you purchased one.  A racer meeting will begin promptly at 6:45 to review the course and answer any questions.

·         REMEMBER your ID and waivers.   The YMCA requires your ID for admission to the facility.  A  YMCA staff member will be at registration to collect the day use waivers and check your ID.

·         Please park in the far, gravel lots furthest away from the YMCA building.   There is also plenty of street side parking in the area.  The Y facility will be opening during the time of the race and we want to leave the close spaces available to their members.

·         You may want to remind family members/ bystanders to bring chairs and snacks for their comfort while they are waiting (maybe an umbrella too if the weather warrants that).    All family members are encouraged to find lookouts along the course to cheer on the racers (signs, pom poms, cow bell are all welcome)!  Please, no pets.

·          The transition area will be located on grass, and a good idea is to bring an extra towel or small ground cover to keep your items together and have a dry place to sit while putting on clothes and shoes.

·          The swim leg of the race will be completed using a method called “snaking”.   To learn more about this you can watch here http://vimeo.com/10552809 and read here http://www.artoftriathlon.com/triathlons-with-a-pool-swim/ .                                                                                                              

·         A bike helmet must be worn while riding and no headphones are allowed during the bike leg.  Make sure to have a spare bike tube with you on the ride.   Also have water bottles on your bike, and quick energy snacks packed with your transition area supplies.   Race day hydration and nutrition are every bit as important to your success as the training you have done.

·          There will be one water/Gatorade station on the run course.

·         Post race snacks- As I’m sure you noticed, there is no fee for this race and we are all willingly volunteering our time for this fun event to happen.  If you feel so inclined, please bring a little something to share and add to the recovery food table.   Goodies are for the racers only so we’re sure to have enough to go around.  Water and Gatorade will be provided and available at all times at the transition area.

·         YMCA showers/bathroom facilities will be available for participants to use when they have completed  the race.

·         We will provide general time keeping  with the overall time it took for your race.  If you want  split times you will need to track your own or  ask a member of your support team to time for you.

Feel free to email or call with any other last minute questions.  I’m always happy to help.

-Dennese