For c ool-downs , slow your pace and increase your cadence for the last minutes. Get off your bike and walk for minutes. Follow with some light, gentle stretching, walk a little more. Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps. A lot of injuries can be avoided this way Avoid running on asphalt or concrete A good warm-up is imperative to a safe run. Doing this will get some blood flowing to your muscles before stretching.
NEVER stretch a cold muscle. Example: On your 30 minute long run, you get tired at the 15minute mark. Try this: warm-up, run 10min, walk 2min, run 10min, walk 2min, run 10min, cool down. Trying to push yourself through a tiring last part of your run is a recipe for injury.
Very important. Walk for at least minutes. The more the better. If you are new to endurance sports or maybe have been out of it for at least a year, then I would recommend the following: Don't worry about it if you have no problems restraining yourself from going fast. If you can maintain an easy conversation pace, not sweating or sweating a little, then there is a good chance that you are training appropriately and not pushing to hard.
WORRY about it if you find yourself always pushing too fast, inconsistent pace, you tend to 'die' near the end, sweating buckets or exhausted after your workout.
Check out the articles at 'Heart Rate. Typically for your first year, for the Karvonen formula, stay in zone I. Mainly in the second zone though. Of course, if you have a years worth of base under you , then HR training will make you more competitive by training your body through the different zones throughout the week. Essentially cycling volume with intensity. HR rates above the endurance and recovery zones. Typically you would train in zones above your endurance zone on your short and medium sessions while saving your long session for the lower endurance zone This method is called periodization training and lots of info can be found.
Bricks - Race Specific Training See the cells with the 'grey' background in the final 2 weeks of your training plan? These are 'brick' workouts. As your volume starts decreasing 2 weeks leading up to your race, you will want to mimic the swim-to-bike and the bike-to-run transition back-to-back.
This is your race specific training. Bike-to-run will be the most difficult. This 16 week program is perfect for the absolute beginner triathlete looking to finish their first triathlon!
Following this training plan will allow you to complete a variety of popular sprint triathlon distances. After completion of this program you will be prepared to swim yards, bike miles, and run miles. Athletes begin this program with just over 1 hour of exercise a week and top out at 5 hours of workouts. With 1 workout a day this is ideal for the time crunched beginner triathlete looking to finish their first triathlon! This plan offers 1 rest day a week, 2 bikes, 2 runs, and 2 swims after 4 weeks of building volume.
Quickly view upcoming workouts in the TrainingPeaks app. Upload completed workouts from your favorite tracking app or device. Get feedback, stay on top of your training and perform at your best. All supported devices. I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running.
Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go.
We have a ton on the site! Did you finish this plan and need another challenge? How about tackling a 36 week Ironman training plan! You can also find a full list of our free training plans here. Share with me: Are you training for your first Olympic distance triathlon?
What race are you hoping to do? If you used this training plan, what did you think? Hi there. What is the difference with an EZ workout and an EN one, other than their names? They seem very similar to me. Hi Erin — sorry about that! Will get that fixed up. Sorry about that Lauren!
Will update the plan download in a second too. Thank you very much! Does that make sense? Super excited to try this plan! Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Facebook Instagram Pinterest Twitter. Author Recent Posts. Chrissy Carroll. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.
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