The UnitedHealthcare South Beach Tri Training 12

Transcription

The UnitedHealthcare South Beach Tri Training
12-Week International Plan
0-1 Years Experience
Developed by Coach Troy Jacobson
Head Multisport Coach for LIFE TIME FITNESS
Table of Contents
Introduction from Coach Troy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pages 1- 3
Getting Started with Your Plan: FAQ’s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 4
The 12-Week Training Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pages 5-16
Copyright & Legal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 17
Developed by
Coach Troy Jacobson
Head Multisport Coach for LIFE TIME FITNESS
Introduction and Overview of the
UnitedHealthcare SOBE 12-Week International Tri Training Program
Congratulations! Welcome to the UnitedHealthcare 12-Week Tri Training Program for newbies! It’s a pleasure to have you join us in training for your triathlon experience.
By following this plan and living the triathlon lifestyle focused on regular exercise, good nutrition and personal wellness, you’ll find that your health, energy and quality
of life will take a step up to the next level!
GETTING STARTED
Now that you’ve made the commitment both physically and emotionally to train for a Tri, it’s time to ‘do it’. As with anything, you want to start off on the right foot and
take proper steps from day one (no pun intended!). Therefore, it’s my recommendation that you begin immediately learning how to use a heart rate monitor and train
according HEART RATE TRAINING ZONES using the chart below, also known as the Metabolic Training System.
Training with Heart rate (HR) is the most effective means to monitor your exercise intensity and maximize your workouts. The fact of the matter is that each of us process
fuels differently during exercise and at rest, making up our ‘metabolism’. The goal of heart rate training is to train your body to process the ‘right fuels’ at various exercise
intensities. For example, did you know that trained endurance athletes tend to use proportionately more fat when exercising then do non-athletes? Using your training
heart rate as your gauge, you can train at the levels most appropriate for improving your endurance, strength and speed.
Let’s take a quick minute go over the training zones used in this training program. Zone 1 training is very low intensity… ‘easy does it’. It’s used primarily for ‘active
recovery’ days, after hard blocks (or days) of training in which the goal is to stay loose, keep the metabolism primed and to burn a few calories. We’ll use this intensity
sparingly in this plan due to the lower overall training volumes contained herein.
Lower intensity or aerobic training, also referred to as Zone 2 Training, is the best way to teach your body to burn fat as fuel more efficiently and to train your muscles for
prolonged endurance activity. This intensity is ‘comfortable’ and manageable for long periods of time. In addition to HR, we can also take the ‘talk test’ to determine if
you’re in Zone 2. Simply stated, if you can hold a conversation when exercising, you’re likely in Zone 2. Much of the training done in this program and in other novice level
training programs will be at Zone 2 intensity to help you ‘build your base’.
Zone 3 training intensity is a step up from Zone 2 (Z2) and focused on building primarily muscular and cardiovascular endurance. Your effort increases, as does your heart
rate and work output. Zone 3 training is a little less comfortable than zone 2 training and makes it a little more difficult to talk as your breathing rate is higher and the
working muscles are placed under higher demands. We do a little bit of Z3 training in this program in order to get you used to a higher level of effort. As you progress to
more advanced level training programs, you’ll be doing even MORE work in that Zone 3 range.
Zone 4 is where the ‘rubber hits the road’, so to speak. This is where holding a conversation is nearly impossible as your breathing rate is high and your muscles begin to feel
the burn from the accumlation of lactic acid. The effort is sustainable, but only for limited duration as your body starts incinerating carbohydrate as it’s primary source of
fuel. Zone 4 training will help you realize awesome fitness gains, but is not used that often in beginner level training plans like this one. You’ll see more Z4 training as you
progress to more advanced training plans in the future!
Rest days are schedule often and, according to some of my athletes, are their favorite days! On rest days, I advise that you do light activity (go for a hike, play with your
kids, perhaps do some light stretching or low intensity yoga) and focus on good nutrition and recovery. Remember, it’s when you rest that your body gets stronger from
training!
© Copyright 2015 Life Time Fitness, Inc. www.lifetimeendurance.com
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TRAINING INTENSITY
Below is a basic overview of the Training Intensity. If you have any questions specific to your individual zones, please inquire at your Life Time Fitness and a coach will be
happy to assist you.
TRAINING INTENSITY SCALE
Zone
Description of Effort
% of Max Effort
Z1
Really ‘Easy Does it’ Pace
65 - 75%
Z2
Comfortable Conversational Pace
75 - 85%
Z3
Labored Breathing Pace
85 - 95%
Z4
Hard Effort
95+%
TRAINING PROGRAM DESIGN
Without going into too much detail at this point, your training plan is designed using the basic principles of progression and periodization. Workouts are limited
throughout most of the program to 2-3 sessions per sport. In other words, the program assumes you have a solid base of fitness and works to improve your aerobic base
and endurance in the first phase. The second phase of your training plan continues with building your endurance but also begins to incorporate some strength and tempo
intervals in order to boost your anaerobic threshold and ability to sustain your faster paces for longer. Going into the final ‘power or speed’ phase before your taper (reduced
training to rest the body for race day), we’ll focus on shorter and higher intensity intervals … akin to the “icing on the cake,” so to speak.
If all goes well, as I’m sure it will, you’ll come out of your taper feeling rested and in the best condition in your life prepared to have a great Tri experience!
SUPPLEMENTARY STRENGTH AND FLEXIBILITY TRAINING
We all know how important it is to be a stronger and more flexible athlete in order to achieve peak performance and avoid repetitive motion injury common to endurance
sports athletes. The scope of this program is to focus on your specific tri training, staying within certain weekly time limitations. It is my recommendation however that
you add a strength and flexibility component to your overall training program on a year round basis, if at all possible. Working with a local personal trainer or taking a
group fitness conditioning class once or twice per week is recommended.
NUTRITION
Another important area of consideration when training for any event, especially endurance training for a triathlon, is your nutrition. A good nutrition program can help
your training progress quickly and effectively from one level to another while an ill-conceived program can set you back in terms of your fitness progress and your health
and well being. In addition, having a good race day nutrition strategy is important to the ultimate success or failure of your Tri experience.
As with strength and flexibility training, sports nutrition is beyond the scope of this basic program. However, it’s highly recommended that you consult with one of our
coaches or seek outside nutrition advice in order to maximize your training energy levels and recovery.
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MENTAL TRAINING
Having confidence in yourself and knowing ‘how to achieve’ is a key to success in a challenging event like a triathlon. The desire to finish is only matched by the will to
prepare and without a solid foundation of focus and determination, you’ll likely fall short of your goals. Athletes are known for their ‘mental toughness’ and ability to deal
with adversity. Be prepared to find your true self during the training process as well as on race day.
EQUIPMENT CHOICES
Get the most out of your training experience by using the proper equipment for comfort and performance. I recommend obtaining the advice of a local respected coach,
reputable triathlon retailer or other experienced athlete in order to ‘dial in’ your equipment choices. One of your most important considerations is that of proper bike fit.
Remember that in any repetitive motion sport like cycling , swimming and running, small biomechanical flaws can create big problems in the form of overuse injury in the
long run! Getting sound advice regarding proper bike fit, running shoe fit, etc. at the very beginning will pay off.
PERSONAL COACHING
The bottom line is that we can all benefit from having an experienced coach guide our training process. A personal coach can look at your training program and progress
from “30,000 Feet” and see the bigger picture of where you are now and where you need to be in order to be successful. This program provides a basic template for success
but should ideally be used in combination with a coach’s guidance and expertise pertaining to your personal situation. Please contact us at TJacobson@lifetimefitness.com
if you’re interested in ‘raising the bar’ with personal coaching guidance and advice.
I want to wish you the very best of luck with your training and preparation for the South Beach Triathlon. For more valuable training and racing tips on video, please visit
our website. And if you ever have any questions, please feel free to contact me directly! We’d love to hear about your training experience as well as your results so please
be sure to stay in touch.
Best Wishes,
Coach Troy Jacobson
Head Multisport Coach for Life Time Fitness, Inc.
www.lifetimefitness.com
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FAQ - GETTING STARTED WITH YOUR PLAN
It’s time to tie your running shoes and get started with your program. This quick reference FAQ will answer a few questions you might have regarding your program. If you have additional
questions, be sure to contact us.
Q: I notice there are some ranges for time and/or distance for each workout session. How do I determine the proper distance for me in each workout?
A: It is up to you (perhaps with the help your coach) to determine how much distance you should cover in each workout depending on your current level of fitness and how you’re feeling on
that particular day. If you’re just starting an exercise program, or if you’re feeling tired or overtrained, select the lower end of the range. As your fitness improves, you’ll notice that you’ll be
covering more distance in a given amount of time.
Q: What if I get sick and cannot train for a few days during the plan?
A: If you need to miss a day or even a few days for any reason, never try to ‘catch up’ by cramming missed workouts or lots of additional training into your routine. This is a recipe for injury and
overtraining. Instead, simply pick up where you left off. If you have more than a week off the schedule, consult with your mentor or coach for advice.
Q: What if I feel tired before a workout?
A: You need to listen to your body and develop a highly tuned sense of self awareness. If you feel tired, start the workout at a very light pace. If after about 5-10 minutes you still don’t feel
strong, it might be a sign that your body needs some rest. At that point, call it a day and relax… coming back swinging on the following day. Again, contact your coach for more advice if
necessary.
Q: Swimming is the most difficult sport for me to master! How can I learn how to swim faster and more efficiently?
A: Most adults find swimming to be the most difficult sport to master, so you’re not alone! We suggest that you find a local swim club (masters program) or coach to assist you with your
swim technique and training plan development. Remember, start with good habits and you’ll be much better off in the long term!
Q: Do I need to complete the workouts in the order in which they are listed on the training program?
A: Ideally, you’ll complete the workouts as listed but we realize that busy people need to squeeze workouts in whenever time allows. Therefore, we recommend that you complete the
workouts as best you can, juggling them with your other daily activities.
Q: What if I only have 3-4 days a week to train?
A: If you are not able to complete all weekly workouts, make sure you at least incorporate a swim, bike and run workout session each week. Brick workouts (incorporating two disciplines) are
a good option if your time is limited.
Q: I like to train with a group. How does this impact my training program?
A: Training with a group can be effective and is encouraged at times, but you need to remember that when training with a group you are following the herd and not necessarily adhering to
your own schedule. With that said, it’s still important to train with a group at times for variety and companionship.
Q: How do I find more information on how to do swim drills, transitions and other skills necessary for triathlon training and racing?
A: We have a full (free) video library of swimming drills and other training tips available at www.lifetimeendurance.com . Your mentor will also provide you with information on transitions
and what to expect on race day as they big day approaches. Or for other basic questions, please feel free to email us at info@lifetimeendurance.com for a prompt and courteous response.
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UnitedHealthcare SOBE 12-Week International Tri Training Program | 0-1 Years Experience
(See Training Key for definitions of terms and abbreviations)
WEEK 1
Monday
Tuesday
Wednesday
Thursday
Day Off : Rest Day | Week 1
Workout Description:
Welcome to the training
plan! Now that you’ve
started, it’s time to get to
work. As mentioned in the
introductions to the plan, it’s
recommended that you have
a solid base of aerobic/endurance fitness ‘under your belt’
prior to starting this program
and to monitor yourself
throughout.
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1500 yards
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/
choice (youchoose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds on
the wall before doing your next rep.),
Brick : Brick
Distance (P): 20 miles
Aerobic Brick: Z2, Bike 4045 minutes (90-100rpms),
transition in 1-2 min. then
run 20- 30 Minutes aerobic
Swim : Swim
choice (you choose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds
on the wall before doing your next rep.),
Main Set: 4x100 tempo (steady, challenging pace
but one that allows for you to even split) on 20-30
sec. rest, Pull 200-300 straight and steady (use a
pull buoy between your legs and swim 300 yds.
Without stopping),
Pre Activity Comments:
TIP: Treat ‘brick’ workouts
as race simulations in terms
of ‘transitioning’ from one
sport to the other. Have
your running clothes set up
in a transition area and try
to go through the process
quickly, as in a race.
pull buoy between your legs and swim
300 yds. Without stopping),
We’ll be gradually building
your volume and intensity throughout the next
16-weeks, with a taper at the
end in order to have you fresh
and well rested for race day
for a peak performance.
Coach Troy Jacobson
Head Tri Coach - Life Time
Fitness, Inc.
www.lifetimeendurance.com
Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest,
Cooldown 200-400
Run : Run
Aerobic Base: Z2, 30-40 minutes steady aerobic run.
Focus on using good form and staying within your
comfort zone. Push to the upper range of Z2 on days
you feel strong and keep it at the lower range on
other days as an ‘active recovery’ run.
Use a treadmill for your running 30-50% of the time
each week! It’ll save your legs from the pounding
and help you ‘dial in’ your pace. Try to use a 2-3%
grade whenever on the TM. Good luck!
Friday
Day Off : Rest Day
Rest, and relax.
Tip: Try some yoga! Most
endurance athletes lack
flexibility and strength,
and a consistent diet of
yoga will pay off in the
long term.
A good day to relax and get
a sports massage.
Saturday
Sunday
Bike : Bike
Aerobic Base: Z2-3, 45-60
minutes steady aerobic bike,
85-100 rpms.
Steady state, longer aerobic
rides like this will build
your aerobic and muscular
endurance.
Target 15-18 miles.
Run : Long Run
Aerobic Base: Z2, 50-60
minutes steady aerobic
run. Focus on using
good form and staying
within your comfort zone.
Push to the upper range of
Z2 on days you feel strong
and keep it at the lower
range on other days.
Target 5-7 miles
Cooldown 200-400
Bike : Bike
Aerobic Base: Z2, 40-50 minutes steady aerobic
bike, 85-100 rpms. Focus on staying in the
aerobic zone and maintaining a steady cadence.
This workout can be done on the roads or on the
trainer or Spinning bike. HR can drift up to the
upper range of the aerobic zone if you’re feeling
strong on this day, but not over it.
Run on a treadmill or other
soft surface today. Focus
on good post workout
recovery... nutrition,
ice, rest.
TIP: Spinervals ‘aero base builders’, such as 16.0,
17 and 18.0, are good indoor ‘aerobic’ Zone 2
workouts. www.spinervals.com
TRAINING KEY:
RPMS = Pedaling Revolutions per minute Zone (Z) = Heart Rate or Perceived Effort Training Zone
Brick = A two sport workout session, quickly moving from the bike to the run
TM = Treadmill
Intervals = Short, higher intensity efforts followed by a brief rest period
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WEEK 2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
I hope your training is going
well so far! One of the areas
of skill development every
triathlete needs to do is learn
how to crest a hill more effectively. This includes pacing
yourself up the hill and then
having the reserve to ‘pop’
over the top with momentum
to then bolt down the other
side at full speed. Watch
this short video tip for more
information on how to crest a
hill on the bike, http://youtu.
be/X_IebxzlkX8
Swim : Swim
choice (you choose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds on
Brick : Brick
Swim : Swim
Run : Run
run. Focus on using
range on other days as an
‘active recovery’ run.
Bike : Bike
Aerobic Base: Z2-3, 50-60
85-95 rpms. This workout is
for ‘aerobic endurance’.
Target 15-18 miles.
Run : Long Run
run. Focus on using
Target 5-7 miles
Tip: Get your bike fit by a
professional. Proper bike fit
is a key element of successful
riding, and is worth the time
and money to receive an
expert’s point of view
Without stopping),
Transition quickly!
Without stopping),
Cooldown 200-400
Cooldown 200-400
Run : Run
other days as an ‘active recovery’ run.
Always stretch well before starting your swim
workouts. For some video training tips, visit www.
coachtroy.com
Run on the TM today, 2-3% grade. Incorporating
treadmill work into your weekly run routine is a
great way to stay injury free, as well as to monitor
pacing.
An aero base builder workout, like Spinervals 17, would
be a good video for today.
Do this on the tread
Treadmill again today at
2-3% grade. Here’s a short
video explaining the value
of doing some of your runs
on the treadmill! http://
youtu.be/SPDP-eh6J3Y
Bike : Bike
bike, 85-100 rpms. Ride steady and focus on
good form.
Target 10-14 miles.
Check out Spinervals 12.0 for a similar workout
on video.
TRAINING KEY:
TM = Treadmill
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WEEK 3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
We’re starting to slowly
and surely increase your
training loads now! Make
sure that you’re monitoring
your gauges. Just like a car
racer checks their engine
and chassis before each ride
around the track, you need to
do the same with your body.
Become aware and intuitive,
recognizing the subtle signs
of potential overtraining. In
the end, always listen to your
body and modify training
accordingly!
- Coach Troy
Swim : Swim
Warm up 200-400 yds (swim easy), 8 x 50 drill choice on 10 sec rest
Brick : Brick
Aerobic Brick: Z2, Bike
30-45 minutes (90100rpms), transition in
1-2 min. then run 20- 30
Minutes aerobic
Swim : Swim
Warm up 200-400 yds (Swim easy), 6-8x
50 drill/ choice (you
choose the drill based on coach’s recommendation) on 10 sec rest
(rest for 10 seconds on the wall before
doing your next rep.),
Day Off : Rest Day
Enjoy this day of complete
rest! Try to stay off your
feet and relax... doing
other activities that you
might not be able to do
otherwise because of your
intense training schedule!
Smell the roses today.
Main Set: 4x100 tempo (steady, challenging pace but one that
allows for you to even split) on 20-30
sec. rest, Pull 200-300
straight and steady (use a pull buoy
between your legs and swim
Tip: For your quality or
interval training on the
bike, go indoors! Indoor
cycling is the best way to
control training variables,
not to mention it’s safer
than being on the roads.
Bike : Long Bike Ride
Aerobic Endurance: Z3, 7590 minutes steady aerobic,
80-90 rpms.
Build your endurance and
do some ‘over-distance’
training with
this 75-90 minute steady
state workout.
Main Set: 4-6 x 200 steady tempo @ 20 sec rest (even split each
rep) then swim 200-300 straight (steady pace near your 200 pace)
with a pull buoy if so desired.
Kick Set: 4 x 50 kick fast with !ns @ 15 – 30 sec rest
Cooldown 200-400 yds
Training Tip, Swim Drills: Technique development is the key to long
term success in triathlon. Developing imefficient motor patterns
early on is a recipe for long term frustration, especially in the sport
of swimming. Therefore, I encourage my athletes to place a strong
emphasis on swimming drills in each and every workout session.
Please take a moment to watch this short video on swim drills and
technique, http://youtu.be/61-5BOU4Akg
Be sure to consult with a local swim coach in order to have them
help you with your swimming... it’ll pay off hugely in the short
term and the long term!
- Coach Troy
Run : Run
Aerobic Base: Z2, 30-40 minutes steady aerobic run. Focus on using
good form and staying within your comfort zone. Push to the
upper range of Z2 on days you feel strong and keep it at the lower
range on other days as an ‘active recovery’ run.
As you get more
experienced with ‘brick’
workouts, it’ll take less
time for your legs to get
loose for the run.
Other : Training TIP
Always warm up well
before your workout
starts with a set of
dynamic stretches. After
a workout, cooldown...
and then do a set of light
static stretches.
Kick set: (Use a kick board)4 x 50 @
15-30 sec rest,
Cooldown 200-400
Bike : Bike
Aerobic base ride with some tempo:
Warm up for 15-20 minutes, then do a
series of intervals at your ‘race pace’ or
Lactate Threshold HR (LTHR):
5 x 90 second intervals at 90 second
recovery. Then cooldown. You can do an
indoor cycling / Spin class today in place
of this workout!
Try Spinerval 31.0 for
this workout to build
your muscular/ aerobic
endurance. http://www.
spinervals.com/products/
item140.cfm
Sunday
Run : Long Run
Aerobic Endurance: Z3,
50-60 minutes steady
aerobic run. Push the
pace a bit higher.
Target 6-7 miles
Push to pace a little
today, at least for 10
minutes of the run.
Swim : Swim 1500 straight,
easy
Swim 1500 straight and
steady. Focus on good
form, gliding, reaching,
etc. On days when you feel
strong, push the middle
500 to ‘tempo’ or ‘race
pace’. Otherwise, use this
workout for the purpose
of building endurance and
stretching out.
TRAINING KEY:
TM = Treadmill
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Monday
Tuesday
Swim : Swim
Warm up 200-400 yds (swim easy), 8 x 50 drill
choice on 10 sec rest
Main Set: 4-6 x 200 steady tempo @ 20 sec rest
(even split each rep) then swim 200-300 straight
(steady pace near your 200 pace) with a pull buoy
if so desired.
Wednesday
Thursday
Brick : Brick
Aerobic Brick: Z2, Bike 40
minutes (90-100rpms),
run 20 Minutes aerobic
Swim : Swim
Main Set: 5x100 tempo (steady, challenging
pace but one that allows for you to even split) on
20-30 sec. rest, Pull 300 straight and steady (use
a pull buoy between your legs and swim 300 yds.
Without stopping),
WEEK 4
Run : Run
other days.
Target 4-5 miles
Hit the Treadmill Today at 2-3% grade
Cooldown 200-400
Bike : Bike
Aerobic base ride with some tempo:
Warm up for 15-20 minutes, then do a series of
intervals at your ‘race pace’ or Lactate Threshold
HR (LTHR):
5 x 90 second intervals at 90 second recovery.
Then cooldown. You can do an indoor cycling /
Spin class today in place of this workout!
Friday
Run : Run
Aerobic Base Run. Steady
40 min run.
Target 4-5 miles
Keep it easy today
Saturday
Sunday
Bike : Bike
Aerobic Endurance: Z3, 120
minutes steady aerobic,
80-90 rpms.
Build your endurance and do
some ‘over-distance’ training
with this 100-120 minute
steady state e!ort. Maintain a
HR below AT (Z4)
and use gearing that forces
you to hit the ‘sweet spot’
cadence in
the mid 80’s.
Run : Run
run. Push your pace a little
bit for 10-15 minutes and
venture into your zone 3
HR range.
Target 6-7 miles.
Spinervals 31 is a good
substitute today. Push that
aerobic endurance pace!
Tip: Consider running on
a variety of surfaces, and
not just asphalt. Mix some
trail running, as well as
treadmill work, for a well
balanced running experience that’ll reduce your
risk of injury.
TRAINING KEY:
TM = Treadmill
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Monday
Tuesday
Swim : Swim
choice (you choose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds on
pull buoy between your legs and swim
WEEK 5
Wednesday
Day Off : Rest Day
Relax today. Even if you’re
tempted to train, take
advantage of this rest day
for maximum recovery
Tip: Work on the mental
aspects of competition.
Learn how to focus, staying
in the moment and positive
when the workouts seem
long, hard or boring.
Thursday
Friday
Saturday
Sunday
Swim : Swim
X-Train : Wildcard day
Today is your Wildcard day!
You can choose any aerobic
activity you want that
you’ll perform for at least
40 minutes. Go for walk,
hop on the elliptical at the
gym or take an easy spin
class. Whatever it is , go
easy , burn some calories
and try to do something
unique and different
to keep your training
interesting!
Bike : Bike
Aerobic Base: Z2-3, 80
90-100 rpms.
Start building some intensity
into this workout as your
fitness improves. Challenge
yourself to push bigger gears.
Target 20-25 miles
Run : Run
Aerobic Endurance: Z3, 5560 minutes steady aerobic
run. Push the pace a bit
higher during this steady
state effort.
Main Set: 5x100 tempo (steady, challenging
pace but one that allows for you to even split) on
20-30 sec. rest, Pull 300 straight and steady (use
a pull buoy between your legs and swim 300 yds.
Without stopping),
Cooldown 200-400
Cooldown 200-400
Run : Run
you feel strong and keep it at the lower
range on other days as an ‘active recovery’ run.
Bike : Bike
bike, 85-100 rpms. This workout is for ‘active
recovery’ and is to be completed at the
lower range of your Z2 heart rate.
Start to push yourself to
the upper range of Z3 after
a good 20 minute warm up
for at least 10-15 minutes,
then back it down.
Other : Training TIP
On days when you have a
rest day scheduled, take
full advantage of it and
try to stay off your feet
and relax!
TRAINING KEY:
TM = Treadmill
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Monday
Tuesday
Wednesday
Swim : Swim
Warm up 200-400 yds (swim easy), 8
x 50 drill choice on 10 sec rest
Brick : Brick
Aerobic Endurance Brick:
Z3, Bike -60 minutes
(80-90 rpms), transition in
1-2 min. then run 30-40
Minutes aerobic
Swim : Swim
Warm up 200-400 yds (swim easy), 8 x 50 drill choice on 10
sec rest
Pushing the volume up
a little bit now with the
bricks, as well as the intensity. Keep it in the comfort
zone, but up the ante. NO
RACE PACE
Main Set: 5 x 200 steady tempo @
15-20 sec rest (even split each rep)
then swim 300 straight (steady pace
near your 200 pace) with a pull buoy
if so desired.
Kick Set: 4 x 50 kick fast with !ns @
15 – 30 sec rest
WEEK 6
Run : Run
Aerobic Base: Z2, 50-60 minutes
steady aerobic run. Focus on using
good form and staying within your
comfort zone.
Run on the treadmill today, 2-3%
grade
Thursday
Main Set: 6 x 200 steady tempo @ 20 sec rest (even split each
rep) then swim 200 fast straight
Bike : Bike
Aerobic Base with Tempo: Z4, 65-75 minutes, 80-90 rpms. This
is where the ‘rubber hits the road’ and you start getting faster
and stronger. Start with a 10-15 minute warm-up and then
start your main set of 5 x 2 minute ‘race pace’ intervals just at
or above your AT (also known as your ‘functional threshold’) on
a rest interval of 30-60 seconds, depending on your current
conditioning. After your intervals, soft pedal for about 5
minutes easy then do a 5 minute ‘tempo’ race pace e!ort again
using a big gear and trying to maintain at least 80 rpms with
good form. Finish up with an easy cooldown.
Spinervals 36 is a really good time trial workout to consider for
today’s session.
Friday
Saturday
Sunday
Other : Wildcard day!
Need a break? Take today
off, and listen to your body.
If not, do a light workout
with little or no impact,
like riding the stationary
bike or doing the elliptical
for 30 minutes. Go easy.
Bike : Bike
110-120 minutes steady
aerobic, 80-90 rpms. Build
your endurance and do some
‘over-distance’ training with
this 110-120 minute steady
state e!ort. Maintain a HR
below AT (Z4) and use gearing that forces you to hit the
‘sweet spot’ cadence in the
mid 80’s.
Run : Run
Aerobic Endurance: Z3, 5560 minutes steady aerobic
run. Push the pace a bit
higher during this steady
state e!ort. Stay out of your
‘race pace’ and slow down
if you feel your HR drifting
up to or above AT.
Try Spinervals 31.0 today
Swim : 2000-2500 yd Steady
State Form Swim
Swim steady state (not super
fast) focused on your technique. If necessary, break this
swim into 500’s, alternation
500 pull / 500 swim (free).
Focus on strokes per length
and rest no more than 60
seconds between each 500,
should you choose to break it
up that way.
Swim : Optional Swim
Workout
Are you ready to swim
an extra day?! If so, try to
incorporate a steady state
swim of 1000-1500 yds
today. Go at a comfortable
pace and focus on technique. Don’t worry about
speed. When your form
starts to ‘fall apart’ due to
fatigue, call it a day.
TRAINING KEY:
TM = Treadmill
- Page 10 -
Monday
Tuesday
Swim : Swim
Warm up 200-400 yds (swim easy), 8 x 50
drill choice on 10 sec rest
Main Set: 4 x 300 steady swim @ 30-60
sec. rest (hold your splits), kick 100 easy w/
board then swim another 300 faster than
!rst four reps.
Drill Set: 8 x 25 choice @ 10 sec rest
Wednesday
Brick : Brick
Thursday
Swim : Swim
Warm up 200-400 yds (swim easy), 8 x
50 drill choice on 10 sec rest
Main Set: 5 x 200 steady tempo @ 15 sec
rest (even split each rep) then swim 300
straight/hard,
with a pull buoy if so desired.
Kick Set: 4 x 50 kick fast with !ns @ 15
– 30 sec rest
Friday
Saturday
Sunday
Run : Run
run. Focus on using
Run on the treadmill today,
2-3%
Swim : Swim
Run : Run
Aerobic Base: Z2,50-60
run. Focus on using
Main Set: 1650 – 1800 yds. Straight (Swim
‘heads up’ for several strokes each length and
swim just near your anticipated race pace
for the 1.5K Open water swim.)
WEEK 7
Run : Run
Aerobic Base with Striders: 30-40 minutes
steady aerobic. After your warm up of 10-15
minutes, incorporate anywhere from “ve (5)
to ten (10) ‘striders’ (faster runs of up to 90%
speed, focused on
stretching it out, running fast but with controlled form) of 30 seconds in duration with
30-60 seconds rest between each repetition.
These efforts are designed to start building
fast leg turnover and speed. Start with five
reps and progress to 10 reps as
you feel your form improve.
Bike : Bike
Aerobic Base with Tempo: Z4, 60-75
minutes, 80-90 rpms. After a 15 min
warm up, do 2 x 6 min (your race pace)
@3 min. rest. Cooldown
Try Spinervals 34 as an alternative to
today’s workout.
Brick : Brick
Race Simulation Brick: Z2-3, Bike up to 90
Minutes or 25 miles, then run 45-60 minutes
or 10K.
Go easy today. If your
legs are overly tired from
yesterday, rest today!
Don’t go race pace... just feel the distance and
get the time in. Practice race day nutrition
strategy and practice your transitions. Your
endurance is improving!
TRAINING KEY:
TM = Treadmill
- Page 11 -
Monday
Tuesday
Swim : Swim
Main Set: 4 x 300 steady swim @ 30-60 sec. rest
(hold your splits), kick 100 easy w/board then swim
another 300 faster than !rst four reps.
Wednesday
Other : Wildcard day
Another wildcard day! Do
what you feel your body
needs. Perhaps it’s a rest
day, or just a light day of
swimming. Enjoy
Thursday
Swim : Swim
Main Set: 1650 – 1800 yds. Straight (Swim ‘heads
up’ for several strokes each length and swim just
near your anticipated race pace for the 1.5K Open
water swim.)
Friday
Saturday
Sunday
Run : 40 min run with
tempo
warm up 10 - 15 minutes,
then do a 1 or 1.5 mile run
at your ‘race pace’ (10K).
Then cooldown. Make sure
you’re warmed up well
prior to the workout and
that you cooldown and
stretch!
Swim : Swim
Warm up 200-400 yds (swim
easy), 4 x 50 drill choice on
10 sec rest
Run : Run
Aerobic Endurance: Z3, 60
run. Not race pace, but
run at a steady moderate
clip. Try to get in at least
6 - 8 miles.
Main Set: 1800 yds. Straight
(Swim ‘heads up’ for several
strokes each length and swim
just near your anticipated
race pace for the 1.5K Open
water swim.)
WEEK 8
Run : Run
Aerobic Base with Striders: 30-40 minutes steady
aerobic. After your warm up of 10-15 minutes,
incorporate anywhere from “five (5) to ten (10)
‘striders’ (faster runs of up to 90% speed, focused on
stretching it out, running fast but with controlled
form) of 30 seconds in duration with 30-60 seconds
rest between each repetition. These efforts are
designed to start building fast leg
turnover and speed.
Bike : Bike
Aerobic Base with Tempo: Z4, 60-75 minutes,
80-90 rpms. W/up 15 min. then do 3 x 5 min
race pace tempo @ 2 min rest. Cooldown 15-30
minutes.
Spinervals 14 is a good alternative for tempo/
threshold training.
Drill Set: 4 x 25 choice @ 10
sec rest
Bike : Bike
110-120 minutes of steady,
bigger gear training to build
your muscular strength and
endurance.
Target 35-40 miles
TRAINING KEY:
TM = Treadmill
- Page 12 -
Monday
WEEK 9
Tuesday
Training Tip: Strength Training for Triathletes: Improving
your strength is good for your
performance as an athlete as
well as for your over health
and well-being. Given the
fact you are busy and training
for 3-sports is a lot already,
you can still carve out 15-20
minutes a few days/wk to
do some resistance training!
Here’s a short and effective
routine on video for you to
consider. http://youtu.be/
pAuZEQQ6zH8
- Coach Troy
Swim : Swim
Main Set: 15 X 100 steady tempo @ 15 sec rest
(even split each (use a pull buoy on odd reps)
Wednesday
Brick : Brick
Aerobic Endurance Brick:
Z3, Bike 60 minutes (80-90
rpms), transition in 1-2
min. then run 30- Minutes
aerobic
TIP: Hydrate well...
Thursday
Swim : Swim
Main Set: 1800 – 2000 yds. Straight (Swim ‘heads
up’ for several strokes each length and swim just
near your anticipated race pace for the 1.5K Open
water swim.)
Run : Run
Aerobic Base with Tempo Intervals: 40-50 min. After
a 10 minute warm-up, incorporate a set of four (4)
to eight (8) 90 second intervals done at ‘race pace’
(above AT or Low Z4, or around your 5K race pace)
with 30-60 seconds of recovery between each rep.
These can also be done as ‘400s’ on the track.
Cooldown after your workout. Start with doing four
reps and progress to 8 reps as your form improves.
Tip: Consider doing Runervals video 5.0
Also, warm up very well with some striders before
launching into hard intervals.
Bike : Bike
Aerobic Base with tempo:
Today, w/up then do a 10 min tempo (race pace)
rep (85 rpms) spin 5 min then do 2 x 5 min race
pace reps (80 rpms) @ 2 min rest. then cooldown.
Tip: Spinervals 22.0 - Time Trialapalooza, is a great
threshold workout.
Friday
Saturday
Day Off : Rest Day
Training Tip: Choosing
the right Equipment: The
bottom line is that the
right equipment will help
you to perform better,
whether it’s using the
right tool for a house
repair or the right bike for
a triathlon. Shorten your
learning curve by getting
the equipment advice of
a professional who has
a track record of success.
Your local bike shop can
be a great resource if the
staff is knowledgeable
regarding the needs of
the triathlete. If not, seek
the aid of a coach and get
the right equipment for
the job!
- Coach Troy
Swim : Swim
Warm up 200-400 yds (swim
easy), 4 x 50 drill choice on
10 sec rest
1650 straight / near race pace
in order to get a true sense of
what you’ll do on race day!
cooldown
Sunday
Bike : Bike
bike, 85-100 rpms.Active
recovery!!! Noodle it
If you feel tired or sore
from yesterday’s hard
workout, take today OFF
and recover.
Brick : Brick
Race Simulation Brick: Z2-3,
Bike up to 90 Minutes or
around 25 miles,
then run 30-45 minutes or
10K. PUSH IT TODAY, but leave
some gas in the tank. Practice
your race day strategy.
TIP: Work hard for this
workout and practice
ideal nutrition / hydration
techniques.
TRAINING KEY:
TM = Treadmill
- Page 13 -
Monday
It’s time to start a light taper
so that your body can be as
rested and ready as possible
for race day.
Tuesday
Swim : Swim
Warm up 200-400 yds (swim easy), 4-6 x 50 drill
Main Set: 4x50 Fast (95%) on 45-60 sec rest, 3x100
Fast (95%) on 60-90 sec. rest, 4x50 Fast (95-100%)
on 60-90 sec. rest, 4 x 25 FAST (100%) on 1 min rest.
Wednesday
Brick : Brick
Aerobic Brick: Z2, Bike 4560 minutes (80-90 rpms),
run 30-40 Minutes aerobic
Thursday
Swim : Swim
Main Set: 4x50 Fast (95%) on 45-60 sec rest,
3x100 Fast (95%) on 60-90 sec. rest, 4x50 Fast
(95-100%) on 60-90 sec. rest, 4 x 25 FAST
(100%) on 1 min rest.
WEEK
10
Run : Run
Aerobic Base with Striders: 30-40 minutes steady
aerobic. After your warm up of 10-15 minutes,
incorporate anywhere from “five (5) to ten (10)
‘striders’ (faster runs of up to 90% speed, focused on
stretching it out, running fast but with controlled
form) of 30 seconds in duration with 30-60 seconds
rest between each repetition. These e!orts are designed to start building fast leg turnover and speed.
Start with “ve reps and progress to 10 reps as
you feel your form improve.
Bike : Bike
Race prep tempo ride;
warm up 15-20 min, then do a 10 min tempo/
time trial effort. Cooldown 15-20 min
Friday
Day Off : REST
Saturday
Swim : Swim
Warm up 200
Swim 500 at a steady, moderate tempo, Cooldown 300
easy Stay sharp for race day
Sunday
Run : Run
Run 40 min aerobic.
Steady, Z2
Bike : Bike
Steady 25 miler in zone 2...
keep it light and easy.
TRAINING KEY:
TM = Treadmill
- Page 14 -
Monday
Tuesday
Wednesday
Thursday
Swim : Swim
choice (youchoose the drill based on coach’s recommendation) on 10 sec rest (rest for 10 seconds on
Brick : Brick
Swim : Swim
1000 yds stay loose, swim comfortably and focus
on form, not speed
Swim : Swim
WEEK
11
Main Set: 4x50 Fast (95%) on 45-60 sec rest, 3x100
Fast (95%) on 60-90 sec. rest, 4x50 Fast (95-100%)
on 60-90 sec. rest, 4 x 25 FAST
(100%) on 1 min rest.
Cooldown 200-400
Bike : Bike
bike, 85-100 rpms. Focus on staying in the aerobic
zone and maintaining a steady cadence. Spin the
legs out and stay loose.
Friday
Day Off : Rest Day
Saturday
Sunday
Bike : Bike
85-100 rpms.
This workout is for ‘active
recovery’ and is to be
completed at the
lower range of your Z2 heart
rate.
Run : Run
Run steady for 45 minutes
/ Z2.
Target 5 miles
Run : Run
Run 30 min aerobic, steady, Z2
TRAINING KEY:
TM = Treadmill
- Page 15 -
Monday
Tuesday
RACE WEEK!
All week, focus on getting
7-8 hours of sleep each night
and stay off your feet as
much as you can!
Swim : Swim
1000 yd swim
Warm up then swim 300 at race pace tempo, then
cooldown for 1000 tot. yds. relax!
Run : Run
Run an easy 30 minutes on the treadmill. Add a few
30 sec. striders if you want to stretch it out. Relax!
Wednesday
Brick : brick
Bike 40 min easy then run
20 min easy. Stay loose
and focus on form and Z2
intensity.
Thursday
Other : race prep
swim 1000 M easy...use your wetsuit, and relax.
Bike 30 min easy. Dial in your bike, the gears, etc.
Get ready!
Swim : Race day prep swim
Optional: 15-20 min or
800-1000 yd swim to stay
loose. Nothing hard...just
swim easy.
Friday
Saturday
Sunday
Day Off : Rest Day
Rest, rest and rest. Get your
gear together, and relax.
Run : Run Easy
Run 15 min easy. You can
spin your legs out on the
bike a little too, and perhaps
swim around... but don’t do
anything tiring!
Race : Race Day: GOOD
LUCK!
Execute your plan and
have a great race! You’ve
done the hard work, paid
your dues and you are
ready. Good luck and have
some fun!
- Coach Troy Jacobson
Head Triathlon Coach - Life
Time Fitness
www.coachtroy.com
Stay off your feet and relax.
Get everything ready for
race day.
Do pre-race prep workouts
early in the morning the day
before race day. Then rest
up and get ready! For taper
tips and more info, visit
lifetimeendurance.com
WEEK
12
Bike : Bike Easy
Bike 20 mins easy
TRAINING KEY:
TM = Treadmill
- Page 16 -
Copyright and Legal
There is inherent risk of injury, whether caused by me or someone else, while participating in endurance sports training and in the use of or presence at a Life Time Fitness
center, the use of Life Time Fitness’ equipment and services, and participation in this or any other Life Time Fitness’ programs. I understand that sports training and
endurance is an extreme test of a person’s physical and mental limits and carries with it the potential of for death or serious injury. This risk includes, but is not limited to
(a) injuries arising from the use of any of the Life Time Fitness’ centers or equipment, including any accidental or “slip and fall: injuries; (b) injuries arising from participation
in supervised or unsupervised activities and programs within a Life Time Fitness center, to the extent sponsored or endorsed by Life Time Fitness; (c) injuries arising from
participation in supervised or unsupervised activities and programs recommended by a Life Time Fitness endurance coach; (d) injuries or medical disorders resulting from
exercise at a Life Time Fitness center, including, but not limited to heart attacks, strokes, heart stress, sprains, broken bones and torn muscles or ligaments; and (e) injuries
resulting from the action taken or decisions made regarding medical or survival procedures.
I understand and voluntarily accept this risk, I agree to specifically assume all risk of injury, whether physical or mental, as well as all risk of loss, theft or damage of
personal property while I am participating in this or any other Life time Fitness program, using or present at any Life Time Fitness center, using any lockers, equipment or
services at any Life Time Fitness center or participating in Life Time Fitness’ programs, whether such programs take place inside or outside of a Life Time Fitness center. I
waive any and all claims or actions that may arise against LTF Club Operations Company, Inc. (“LTF Operations”), its parent companies, affiliates, subsidiaries, successors,
assigns, independent contractors and agents as well as each party’s owners, directors, employees or volunteers as a result of any such injury, loss, theft or damage, including and without limitation, personal, bodily or mental injury, economic loss or any damage resulting from the negligence of LTF Operations, its parent companies, affiliates,
subsidiaries, successors, assigns, agents, independent contractors or anyone else using a Life Time Fitness center. If there is any claim by anyone based on any injury, loss,
theft or damage that involves me, I agree to defend LTF Operations, its parent companies, affiliates, subsidiaries, successors, assigns, agents and independent contractors
against such claims and pay such parties for all expenses relating to the claim, and indemnify LTF Operations, its parent companies, affiliates, subsidiaries, successors,
assigns, agents and independent contractors for all obligations resulting from such claims.
© Copyright 2015, Life Time Fitness, Inc.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form by any means, electronic, mechanical, photocopying, recording or otherwise without the prior written permission of Life Time Fitness. This publication is designed to provide accurate and authoritative information
in regard to the subject matter. Life Time Fitness and their agents and representatives do not render any legal or medical advice. Please consult with your physician before
starting this or any exercise program.
www.lifetimeendurance.com
- Page 17 -

The UnitedHealthcare South Beach Tri Training 12

Transcription

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