Triathlon Train for a Better Body – and a Better
Life
Shape your body – and get inspired! – with this simple
8-week program.
- By Eric Harr, Exclusively for Sharkies, Inc.
It is widely regarded as a competition braved only by the rarified fitness elite.
But recently, the triathlon has become the consummate “me-too” fitness goal,
attracting those who need extra motivation; yearn for new challenges; want lifetime
bragging rights; or simply crave the breathtaking body-sculpting benefits a triathlon
gives.
When you engage in a well-balanced workout program comprised of swimming, cycling
and running, burning fat from every inch of your body isn’t the only benefit you
stand to realize. “Doing a triathlon will reward you mentally, spiritually and socially
as well,” says Julie Moss, a former professional triathlete from San Diego, Calif.
“You’ll become more confident than you’ve ever been in your life,” she says. Plus,
it’s easier and more fun than you think. You needn’t tackle the “Ironman” distance
(2.4-mile swim, 112-mile bike, 26.2-mile run); few do…and few should.
Complete the following program and you will sail through a short-distance triathlon
event (400-meter swim, 15-mile bike, 3-mile run) — with a smile on your face as
you high-five your adoring fans at the finish — in just eight weeks.
Now, for all its power
to change your life, training for this triathlon isn’t going to consume
your life. You likely have a demanding job, a glittering social life and other pressing
political obligations. Maybe you have kids, whose care can feel like daily triathlons
in and of themselves.
The program set forth
here is designed to blend into your busy schedule and requires just four hours a
week for eight weeks. The payoffs, however, are timeless. And the principles and
strategies here are built on passion, not pain. (Ok, a little
pain, but come on: this is triathlon, not curling.)
Benefits
I’ll make you a little
deal here. I’m asking you to give a little time and effort here. But, I promise
this will give back. Big time.. What do you stand to gain by taking on this triathlon?
There are myriad benefits; here are just a few:
- Your Body Will Change in
Breathtaking Ways. Nothing shapes your body more beautifully, and forges
a stronger, more balanced and more resilient physiology, than training for a triathlon.
- You Will Have More Energy.
This program will not drain you, but rather show you how to exercise to refresh
your body and clear your mind, over time giving you more energy — so that you can
perform better at work and at play.
- You Will Build a More Durable
Self-Confidence. Training for and finishing a triathlon is an awe-inspiring achievement
and it builds an “in-your-bones” self-confidence that lasts a lifetime.
- You Will Be Naturally Inclined
to Eat Better. When you train for any athletic event, you’ll be inspired to eat
fewer Ring Dings and more Brussels sprouts (I always thought it was “Brussel sprouts,”
but it’s “Brussels sprouts.” Sounds weird. Anyway…)
- You Will Experience Special
a Bond with Your Training Buddies and Others at the Event. The camaraderie within
the triathlon world is unmatched, because at its core, triathlon is about ordinary
people rising to extraordinary challenges.
- You Will Inspire Those
Around You. When you take on a triathlon, whether or not you know it, you will inspire
your friends and family to live better lives.
Can a triathlon deliver
all of this? You bet. The only obstacles between where you sit now and that finish
line are your self-imposed excuses, fears and doubts.
Ok, I’m bringing in the
heavy guns now. Johann Kaspar Lavater, the great 18th-century poet. He said: “The
prudent see only the difficulties, the bold only the advantages, of a great enterprise;
the hero sees both, diminishes the former and makes the latter preponderate, and
so conquers.”
Love that quote. It’s
time to be heroic and conquer a triathlon.
Overcoming Excuses
& Doubts
Here’s a quick, helpful
exercise to get over your excuses: Write down every reason why you can’t, couldn’t,
shouldn’t, wouldn’t, won’t (and shan’t!) do this triathlon. After each excuse, write
a rebuttal to yourself. For example:
Excuse: “I can’t do a triathlon
because I don’t have enough time.”
Rebuttal (talking to yourself in a painfully candid way): “Dude,
seriously. You watch 17 hours a week of TV. That’s enough to train for,
and win, the Ironman. You will look and feel better than you have in your life.
It’ll take only four hours a week! Now, do this. Quit being so laaame!”
Now, write down the solutions:
Solution: “No TV on the weekends for the next eight weeks. Quit
the gym and buy some dumbbells to lift weights at home. Ride bike to work at least
once a week. Join a masters swim program. Start eating more Brussels sprouts.”
Do this exercise for
all of your excuses, and you’ll move closer to your triathlon goal by shifting from
being problem-centric to solution-centric. That’s a good life skill as well.
Ok, enough with the Pollyanna.
Let’s take it out of “hug harbor” and get into gear.
Gearing Up
If you’ve ever met a
serious triathlete, they’re odd looking creatures -- with every imaginable bell
and whistle attached to their bikes, and to themselves. They’ve earned
the sobriquet: “tri-geek” for good reason. They are obsessed with the latest gadgetry
and technology -- and some wear skimpy Speedos and bizarre, knee-high “compression
socks” while running. In public. With people around.
This sport can be costly
and geeky; but, it needn’t be – and it shouldn’t be. You can gear up for your triathlon
without breaking the bank and looking like a dork. Here’s how:
The smartest and most
economical way to pull together the gear you need is to borrow it from friends or
family. It accomplishes two important things: (1) You get the gear you need at no
cost to you. (2) You also build a support network by getting your friends and family
involved in your training. If you discover you love the sport after your triathlon,
and you likely will, then go ahead and invest in your own gear -- but choose slightly
used items over those that are brand new.
1. Swimsuit. Find a sleek
suit in which you feel comfortable. For women, a one-piece works great for the duration
of the event. For men, a Speedo-type bikini brief is appropriate for all skill levels
in the swim. But, unless you live in the South of France, I encourage (read: beg,
beseech and implore), you to pull on a pair of sleek bike shorts for the bike and
run portions.
2. Goggles. The key here
is finding goggles that are comfortable and do not leak. Clear, comfortable vision
during training and racing is vitally important. My pick: Aqua Sphere makes an innovative
product that combines the strengths of a scuba mask with the sleekness of regular
swim goggles; the result is called the SealMask, a pair of comfortable swim goggles
that are virtually leak- and fog-proof.
3. Bicycle. You don’t
need one of those space-age bikes to train for or complete a triathlon. Your own
mountain or road bike will do, depending on the bike course in your race. Even if
you’re a competitive triathlete, the bike’s fit and your training matter more than
the bike itself. That said, if you need a new set of wheels, first settle on a budget,
and then head to your local bike shop and start test riding lots of bikes. Spend
at least a week trying different bicycles and researching your favorites in magazines
or online at www.roadbikereview.com.
4. Indoor Bike Trainer.
There are days when you cannot, and should not, ride your bike outside. For those
times, a stationary bike trainer is the next best alternative. To increase the fun
factor while training indoors, listen to music, read a book, Twitter your feelings,
whatever. Just be sure to maintain good pedaling form when riding indoors. In choosing
a bicycle trainer, test a few out at the store before taking one home. Make sure
it runs quietly or it will drive you – and everyone around you – certifiably insane.
Also be sure you can adjust the resistance for easier or tougher workouts.
5. Bike Helmet. You must
wear your helmet whenever you set foot on your bicycle. Period. Tragedy can strike
when you least expect it. Maybe 50 years ago, when the old-school Tour de France
guys went without helmets, it looked kind of cool. Then a bunch of them died in
crashes. It’s not cool and it’s non-negotiable. Wear your helmet. Always. With helmets,
fit is crucial. The helmet should sit level on your head and should line up with
the middle of your forehead, and the straps should be snug. While wearing your helmet,
place your hands on either side of the helmet and try to slide it backward and forward
on your head. If you’re able to move the helmet in either direction so that the
back or front of your head is exposed, then the helmet is too loose. It should be
snug enough that you can’t slide it backward or forward on your head. I’m always
amazed when I see cyclists (especially kids) riding with their helmets titled back
on their heads, leaving their entire frontal cortex exposed in a crash. From what
I hear, the frontal cortex is an important body part. Snug down that helmet.
6. Bike Shoes. You have
two choices: (1) running shoes with toe-clip pedals or (2) clipless cycling shoes.
I suggest the latter. You will cycle with more power and fluidity, and it’s easier
to clip out of the clipless shoe-pedal combination than to pull your foot out of
toe clips. Look for comfortable cycling shoes with a stiff sole. Have an experienced
bicycle expert set your cleats. This ensures the safest and best path for your knee
during the pedal stroke, which will limit the stress on your knees, joints and back.
7. Cycling Shorts. Bike
shorts include padding designed to eliminate chafing and rubbing on sensitive areas
-- so don’t scrimp on quality here. And don’t dork out on me here, please. Besides
being less comfortable, a cheap pair will begin to wear after a couple of months,
rendering your backside viewable to people behind you. A good pair should last several
years. Look for cycling shorts that have eight-panel design, gel or chamois padding
and are made with antibacterial fabric.
8. Sports Top. You will
wear this during the bike and run legs of the event. For many women, their swimsuit
tops simply serve as their top throughout the race. Other women may choose to wear
a sports top with a bra sewn right into it for added support. Look for a Coolmax
top, which is a special lightweight fabric that wicks moisture away from your skin.
Seriously, go for a little style here, people. When you look good, you feel good.
(Fitness faux pas: never, ever wear neon anything. It’s just not ok.)
9. Cycling Gloves. A
sturdy pair that inspires confidence. Most of the time your hands hit the ground
before the rest of your body when you fall, so you don’t want to get these on the
cheap.
10. Sunglasses. A lightweight
pair of shades that stay on your face and protect you from sun and debris. You may
be tempted to go with the latest, greatest model here. Don’t. You can get cool-looking
quality shades without spending a fortune. Look for sunglasses that have UVA and
UVB protection, and make sure they’re shatterproof. Prada makes a fine triathlon
sunglass.
11. Tool Kit. A basic
tool kit includes a spare tube, tire irons to remove your tire, a patch kit and
a pump -- everything you need for basic repairs on the road or trails. Look for
a ready-made tool kit at a bike shop. Attach it under your bike seat so you have
it with you at all times.
12. Running Shoes. The
bottom line with running shoes is this: Get the ones that work best for you,
the ones that best suit your biomechanics. Go to a local running specialty store
and have them observe your running style, and then ask them for their recommendations.
13. Running/Cycling Socks.
Most socks that you find in running specialty stores will work. You want to get
a pair that are lightweight and made of a fabric that wicks moisture, such as a
nylon-cotton blend. Seriously, if you wear tube socks, I will not talk to you if/when
we ever meet.
14. Heart Rate Monitor.
A heart rate monitor is a simple device: A wireless strap goes around your chest
and transmits a constant, accurate display of your heart rate to a “watch” on your
wrist. Yet buying one is probably the most important fitness investment you will
ever make. Little will do more to boost your exercise results than calculating your
ideal training zones and sticking to appropriate heart rates during your workouts.
So whatever your fitness level or goal, a heart rate monitor will give you more
benefit from your workout time. My pick: Polar. They invented personal heart rate
monitor technology, they make the best, most accurate heart monitors and they offer
the widest variety of products with some exciting new technology: www.polarusa.com.
15. Wet suit: You may
need a wet suit if you train in cold open water. A high-quality, properly fitting
wet suit will not only shield you from the elements but also help you swim faster
and easier. Choose a swimming-specific wet suit, as opposed to a scuba or surfing
one. They’re built to have maximum buoyancy and arm flexibility and are easy to
put on and take off, for your speedy transitions during your triathlon.
You have committed to
this crazy quest; you have (hopefully) moved past all of your excuses, doubts and
fears; now, you are gearing up. Next, we’ll determine your specific needs
and fitness level, design an 8-week triathlon training program and give you some
“insider tips” to help you get the most bang for your workout buck.
Finding Your
Fitness Level
Picture this: You’re
standing at the starting line of your first triathlon event, marinating over the
first leg of the race -- the swim portion -- with a vibrating horde ready
to hurl itself into the water like enthusiastic, mindless salmon.
There are sixty seconds
before the gun goes off. How do you feel? Ready? Edgy? Barfy? That’s natural.
That moment may be some six to eight weeks away, but it actually all starts here.
Follow this program, and while you may not be able to completely do away with pre-race
butterflies, the trick is to get them to fly in formation!
Not every person reading this is at the same Fitness Level, or has the same goal.
For that reason, I will include four different training programs designed with four
different types of Triathletes-in-Training (T-i-T’s) in mind. That way you’re sure
to find a program to fit your needs. And as you grow fitter and pursue grander goals,
you can up it a notch and graduate to the next level!
To find out which Fitness Level you’re at right now, answer the following questions
and then add up your score.
1. Have you exercised
consistently (three or more times per week) for more than four months over the past
year? Yes _____ (10 points) No _____ (0 points)
2. Have you ever done a triathlon before? Yes _____ (15 points) No _____ (0 points)
3. Have you ever done a single-sport event before, such as a 5-K run, a bike event
or a swim event? Yes _____ (10 points) No _____ (0 points)
4. Have you suffered any acute or chronic exercise-related injuries over the past
12 months? Yes _____ (0 points) No _____ (10 points)
5. Do you have trouble staying motivated to exercise? Yes _____ (0 points) No _____
(5 points)
6. What would you rather do: go for a nice trail run or go for a nice beer run?
Trail _____ (10 points) Beer _____ (0 points)
7. Were you a competitive runner, cyclist or swimmer in high school or college?
Yes _____ (10 points) No _____ (0 points)
8. Do you currently work 50 hours or more per week (including your commute time)?
Yes _____ (0 points) No _____ (10 points)
9. If you had the ability, training and finances to allow it, would you compete
as a professional triathlete for one year? Yes _____ (10 points) No way, José _____
(0 points)
10. What’s more important to you on event day: performance or enjoyment? Performance
_____ (10 points) Enjoyment _____ (0 points)
Translating your score:
Add together the points
from all 10 questions above and see where you fall. Then read about your Fitness
Level below:
·
0–40: Fitness
Level I
·
41–60:
Fitness Level II
·
61–80:
Fitness Level III
·
81–100:
Fitness Level IV
Fitness Level I: Thin
Slice above Couch Potato
First, let me congratulate you for considering this challenge. Of all the people
reading this, you -- the potato -- stand to benefit the most from this program,
because you will improve by leaps and bounds in your performance, and in how you
look and feel. You likely have not been exercising consistently for more than one
year or have little or no background in the three sports of triathlon. That’s awesome!
Seriously, you will have a blast doing this. Your program is designed to help you
simply finish one sprint-distance triathlon with a focus on enjoyment, weight loss,
a better body and enhanced health.
Fitness Level II: Neophyte
You have a strong interest in improving your health and fitness and have recently
begun to exercise more regularly. Your training program will help you increase your
fitness, tone your body and allow you to complete a triathlon in a respectable time,
with a smile on your face.
Fitness Level III: Fitness
Enthusiast/Weekend Warrior
You have been exercising consistently at least two days a week for four months or
more and want to challenge yourself by doing a triathlon. Your program takes into
consideration that you can already cover 12 lengths in a 25-meter pool without barfing,
run 5 to 8 kilometers twice a week without drooling, and cycle at least 20 kilometers
(about 45 minutes)
without crashing.
Fitness Level IV: Single-Sporter
on a Mission
You are a serious fitness enthusiast, an experienced single-sporter – or a delusional
weekend warrior who thinks you are studlier than you are (I say “he,” because overestimating
one’s athletic prowess invariably applies to men). Regardless, what we do know is
that you are already aerobically fit and want to take your performance to the next
level by competing in a triathlon, whether it’s your first or your fifteenth. Your
training program and the principles here will give you a serious competitive edge
in your age group. You’ll learn an array of strategies that will allow you to train
and race as fast
and as strong as you want.
One of the biggest myths
in the fitness world is that you have to work hard and be out of breath to boost
your fitness. In order to reach your fitness goals, you need to exercise at the
right intensity, in the right “zone.” Here’s how.
Get Your Heart
in the Right Place
Here’s the bottom line
when it comes to aerobic exercise: In order to reach your fitness goals, you must
exercise at the right intensity, and heart rate is the only accurate measurement
of your intensity or your exertion level. The first step is to determine your “maximum
heart rate.” (Note: there are myriad terms for this figure. For our purposes here,
I will use “maximum heart rate.”) A number of factors influence your maximum
heart rate including your age, genetics, fitness level and overall health. You can
find your true maximum heart rate by exercising to exhaustion and recording what
your heart rate is at that point. This can be dangerous, however, and should only
be done under the watchful eye of a physician. For our purposes, you can determine
your approximate maximum heart rate by subtracting your age from 220. Write that
number here:
Maximum Heart Rate (MHR)
_________
You will use this number
as the basis for your workouts. Think of your maximum heart rate as a speed limit
of sorts. Sure, you can exercise at your speed limit, but doing so makes your engine
consume more fuel (upsetting Al Gore), which means you’ll run out of gas more quickly.
Although it may seem counterintuitive, it is always better to stay below the point
where you lose control of your breath; that is, below your maximum aerobic heart
rate. When you work out this way, you burn more fat and exercise feels easier, so
you’re inclined to do it more often. Over time, you become more aerobically fit,
meaning your body becomes more efficient at working out, because it’s more efficient
at using oxygen.
Watching your heart rate
during training leads to faster progress, increased confidence, greater energy and
a desire for still more exercise. When you work out at comfortably challenging effort
levels--below your maximum heart rate--you feel good during your workouts and finish
them feeling invigorated. [Note: It’s imperative that you use a heart rate
monitor. It’s the easiest and most accurate way to continuously measure your heart rate.]
You can use your maximum
heart rate to determine your ideal Training Zones, which essentially are the four
different levels of exercise intensity described below in detail) Which Fitness
Level you are will determine how much time you spend exercising in each Training
Zone. Each zone corresponds to a different target heart rate range. When exercising
in Training Zone I, for example, you should be at 50 to 60 percent of your maximum
heart rate. So if your maximum heart rate is, say, 185 beats per minute, your heart
rate should be between 92 and 111 beats per minute during a Training Zone I workout
(185 x 0.5 = 92.5 and 185 x 0.6 = 111). That kind of math is sure
to suck the fun out of exercise! Actually, this stuff is key. It allows you to get
the maximum benefit from your time spent exercising -- and that is fun
-- so kindly suck it up here:
Your target heart rate
is an objective measurement of how hard your body is working, but it’s important
to monitor your subjective exercise intensity as well. In 1982, Gunnar Borg developed
a scale for monitoring intensity based on how hard you feel you are working. The
rate of perceived exertion, or RPE, scale provides a quantitative rating of exercise
effort. To determine your RPE, just do a brief mental scan of your body while working
out. How labored is your breathing? How hard are your muscles working? Are they
burning? Then use the following scale to give your “exercise effort” a number.
RPE Scale
6
7 very, very light exertion (This is a feeling similar to that of Twittering, or
getting up from the couch to get a beer.)
8
9 very light exertion (You barely feel like you’re exercising. You’re sashaying,
really.)
10
11 fairly light exertion (You’re just starting to glisten (women) and stank (men).)
12
13 somewhat hard exertion (Your breathing is becoming pretty labored.)
14
15 hard exertion (You begin to feel lactic acid sensation in your muscles.)
16
17 very hard exertion (You cannot speak one sentence without running out of breath.)
18
19 very, very hard exertion (You cannot speak -- and fast-moving rivulets of drool
are starting to stream down the corners of your mouth.)
20
Each of the four Training
Zones below corresponds to both a target heart rate range and a range from the RPE
scale. Together these two numbers help you to accurately gauge your exercise intensity
so that you know you’re exercising “in the zone.”
Training Zone
I--Recovery/Endurance/Anatomical Adaptation: These workouts are conducted at a nice, easy pace.
Your heart rate should be at 50 to 60 percent of your maximum heart rate and should
not exceed 130 beats per minute. Your RPE score should be 10 to 12. This zone builds
aerobic fitness, strengthens immunity and uses your body fat as the primary source
of fuel. The purpose of these workouts is to get out there, have fun and gain aerobic
fitness without fatigue. This Training Zone is where you will spend the majority
of your training time, especially in the beginning of your program.
Training Zone
II--Tempo/Long Intervals:
When you are exercising in this zone, your subjective feeling is “comfortably challenging”
(RPE of 13 to 15). In other words, you’re working, but you’re not out of control.
Your heart rate should be at 60 to 70 percent of your maximum heart rate. These
workouts build excellent fitness for the sport of triathlon, since you will likely
spend most of your time on race day in this zone. Tempo workouts are designed to
help you keep a strong pace throughout your race. These workouts are done at a steady
state over a longer duration (10 to 40 minutes). Long intervals serve the same purpose
but are performed as a series of short bouts (three to eight minutes) at a slightly
higher intensity than the tempo workouts.
Training Zone
III--Short Intervals/Speed:
When your aerobic fitness begins to plateau, it’s time to sprinkle some Training
Zone III work into your program. These intervals can last anywhere from 30 seconds
to two minutes and should only be performed after at least four weeks of consistent,
injury-free exercise. They help you focus on increasing your speed. When doing a
Level III workout, your heart rate should be at 70 to 80 percent of your maximum
heart rate and your RPE should be 16 to 17.
Training Zone
IV--Explosive Power:
These sessions are reserved for Fitness Level IVs who want higher-end fitness, particularly
competitive athletes. Efforts should be from five to 20 seconds in duration and
should build into an all-out effort. These sessions will dramatically improve your
maximal oxygen-carrying capacity and your biomechanical technique. Your RPE should
be 18 to 20 and your heart rate should be at 80 to 90 percent of your maximum. It
may be difficult, however, to determine your heart rate during exertion, because
an explosive-power effort lasts only 30 seconds or less, so your heart rate may
not jump up until after the burst of power is over. Such a session is best done
on feel. Go as hard as you can while maintaining good form.
Regardless of your Fitness
Level or goals, you should spend the vast majority of your training time in Zones
I and II. Training in these zones helps you become more aerobically fit without
building up fatigue over time.
Now that you’re familiar
with the training elements that are common to all Fitness Levels – and you aren’t
feeling too geeky yet -- you can move on to the specifics of the program for your
own Level, be it I, II, III or Stud.
The Programs
A well-conceived weekly
exercise program is a lot like the blueprint to a dream home. Follow the plan and
it’s a matter of time before you are ready to party.
But, most people try
to build their bodies by haphazardly hammering out workouts. That’s like trying
to build a home by picking up random two-by-fours, nailing them together – and hoping
for the best. The pounding feels good (sexual reference intended), but in
the end, your home will likely resemble Homer Simpson’s homemade doghouse (a useless
heap of wood and nails).
I’ve carefully constructed
the 8-week triathlon training program below to follow the basic tenets of physiology
so that you balance stress and rest and get the right amount of cardiovascular and
muscular stimulation. [Note: This template provides an ideal starting point for
a 4-6 hour per week triathlete-in-training. If you have more ambitious goals than
merely finishing your event, then add some time to this program. But, at the very
least, put in these hours below.]
Once you’ve modified
the program, photocopy and post it in a highly visible place. (Bathroom mirror is
always good.) Also schedule your workouts in your daily planner so that nobody can
take that time from you. Assign actual times and locations to these workouts as
well; that will keep you on track. From now on, workouts are serious appointments
with yourself, investments in your quality of life. Treat them as such.
This program is simple
and progressive, with no surprises. It’s about building your body and having fun
doing it. Your aim is to enjoy yourself and live more fully--not win the race. Focus
on making progress, feeling the fresh energy in your body and the new confidence
in your bones.
To keep you progressing,
conduct one “benchmark session” about every two weeks during weeks two through five.
For example, run around a track for one mile and get your time and average heart
rate and then compare those workouts over time. Benchmarks are important in that
they allow you to track progress. For sample level-based workouts, log on to www.yourfirsttriathlon.com.
Finally, remember that
every year thousands of people just like you do their first triathlons--and reap
huge rewards for doing so. You can too. It’s all about taking it one step at a time.
So, let’s take that first
step.
[Note: This program is
designed for a typical “Level II Triathlete-in-Training. Level I T-i-T’s should
reduce duration and intensity by 10-20%. Level III T-i-T’s should add 20-30% and
Level IV T-i-T’s should double the durations here. Above all, listen to your body
and always “comfortably challenge” yourself.]
Week 1: Anatomical adaptation.
These first two weeks are vital to ease into your program. Don’t bust out of the
gates wild-eyed and hyperventilating on me, people. This is a time to “train your
body to train,” which begins in week #3. Capeche?
Monday:
Rest
Tuesday:
Swim for 30
minutes in Zone I
Wednesday:
Power walk/run
for 30 minutes in Zone I
Thursday:
Rest
Friday:
Rest
Saturday:
Bike for 60
minutes in Zone I
Sunday:
Rest
Week 2: Anatomical Adaptation
Monday:
Rest
Tuesday:
Swim for 30
minutes in Zone I
Wednesday:
Power walk/run
for 45 minutes in Zone I
Thursday:
Rest
Friday:
Rest
Saturday:
Bike for 60
minutes in Zone I
Sunday:
Rest
Week 3: Easy
Monday: Rest
Tuesday:
Swim for 20
minutes in Zone I
Wednesday:
Power walk/run
for 45 minutes in Zone I
Thursday:
Strength train
for 20 minutes
Friday:
Rest
Saturday:
Bike for 45
minutes in Zone I
Sunday:
Swim for 15
minutes in Zone I
Week 4: Easy
Monday: Rest
Tuesday:
Swim for 20
minutes in Zone I
Wednesday:
Power walk/run
for 45 minutes in Zone I
Thursday:
Strength train
for 20 minutes
Friday:
Rest
Saturday:
Bike for 45
minutes in Zone II (Benchmark)
Sunday:
Swim for 15
minutes in Zone I
Week 5: Moderate
Monday:
Rest
Tuesday:
Swim for 30
minutes in Zone II (Benchmark)
Wednesday:
Bike for 30
minutes in Zone I; run for 30 minutes in Zone II
Thursday:
Swim for 20
minutes in Zone I; strength train for 20 minutes
Friday:
Rest
Saturday:
Brick workout:
Bike for 30 minutes in Zone I and run for 15 minutes in Zone I
Sunday:
Strength train
for 20 minutes
Week 6: Moderate
Monday:
Rest
Tuesday:
Swim for 30
minutes in Zone II
Wednesday:
Bike for 45
minutes in Zone I; run for 30 minutes in Zone II (Benchmark)
Thursday:
Swim for 20
minutes in Zone I; strength train for 20 minutes
Friday:
Rest
Saturday:
Brick workout:
Bike for 45 minutes in Zone I and run for 20 minutes in Zone I
Sunday:
Strength train
for 20 minutes
Week 7: Hard
Monday:
Rest
Tuesday:
Swim for 45
minutes in Zone II (Benchmark)
Wednesday:
Bike for 45
minutes in Zone II (Benchmark); run for 30 minutes in Zone II (Benchmark)
Thursday:
Swim for 30
minutes in Zone I; strength train for 20 minutes
Friday:
Rest
Saturday:
Brick workout:
Bike for 60 minutes in Zone I and run for 30 minutes in Zone I
Sunday:
Strength train
for 20 minutes
Week 8: Event
Monday:
Rest
Tuesday:
Bike for 30
minutes in Zone I
Wednesday:
Swim for 15
minutes in Zone I
Thursday:
Run for 15 minutes
in Zone I
Friday:
Rest
Saturday:
Swim for 10
minutes in Zone I; bike for 10 minutes in Zone I
Sunday:
Seize the race
day!
Now, I’ll walk you through
your triathlon event, so that you can seize one of the best days of your life (and
not barf in front of total strangers).
Your Day to Shine
The process
of preparing for a triathlon is an enriching and exciting one. It’s also a lot of
hard work. The “destination” of race day, and that hallowed finish line, are small,
but profoundly important parts of the overall journey. Over the past seven weeks,
I’ve laid out everything you need to know to prepare for your first triathlon. Now,
I’d like to leave you with a couple thoughts for your event.
Race day is your time
to shine, a culmination of all your hard work and determination. It is your day
to have fun—and to be heroic. It is a moment of truth in the most positive sense
of the term. Many truths will be revealed to you on this day. You’ll know what I
mean when you cross the finish line—and when you reflect on your race after it’s
over. (Cue schmaltzy music.)
Race day will be one
of the more exciting and inspiring days of your life, and you’ll want to feel nothing
less than on top of the world. Here’s how to give and get your best on event day—whether
your goal is to win your age group or merely to finish with dignity.
On the morning of the
race, you want to give yourself enough time to fully wake up and have a light, carbohydrate-rich
breakfast and plenty of water so you feel energized by the start of the event. Plus,
having an extra hour or so to prepare for the race will make the day much more enjoyable.
Even if you follow this checklist to a T, you’ll find that things take longer than
you anticipate. (I’ve woken up three hours before the start and still felt like
I was rushing around like a madperson.)
Once you arrive at the
event, set up your transition area and do a nice thorough 20-minute warm-up: either
biking or running. Then, ten minutes before the
start, saunter down to the water to warm up your swimming muscles. Try to find an
area where fewer people are swimming, to avoid prerace collisions. You don’t need
to swim too long or hard; just warm up your upper body: Do a few accelerations,
or pickups, of 10 to 20 seconds each, and finish with three to five minutes of easy
swimming. The quick sprints will help to get your body prepared -- forgo these and,
trust me, you’ll barfy during your swim.
Do a final mental
preparation.
No matter how fit or prepared you are, you will get prerace butterflies. They’re
completely natural; everyone gets them. Mine actually feel like condors. But, as
in any stressful situation, mental preparation is less about the presence
of butterflies than about getting them to fly in formation.
Channel your nervousness, doubts and fears into efficient, calm, forward
action. Take a few moments before the start to clear your mind and relax. You’re
ready. (And even if you’re not, freaking will do you no good.) Anchor to
the feelings of confidence instilled by all of your training. Now is the time to
move all of your doubts and fears aside and open yourself up to the day you want
to have. Seriously, this is a very cool time.
During the event,
stay in the moment--and have fun.
No matter how meticulously you plan, not everything will go perfectly on race day.
There will be times when you’ll think there’s absolutely no way you can finish.
Every seasoned triathlete has experienced that feeling dozens of times. That’s why
a valuable skill to develop is to just surrender a little to the day, and be open
to every experience on race day: Do your best but embrace your mistakes, and have
the ability and ego strength to push yourself and laugh at yourself at the same
time.
Just focus on doing your
best in each moment. Sometimes your best may be rocketing through six-minute miles;
sometimes it may be walking and feeling barfy. At all times, just commit to going
for another minute or another few steps, and then reassess. You’ll find that if
you break down the race to the moments, you’ll feel better and do better.
I’ve made these “present-moment- promises” to myself throughout an entire Ironman
run. They work like magic. By giving your best in every moment, you string together
a series of your bests that produces your best performance. It’s the best.
A note on the run portion
of the triathlon: this will likely be the most challenging because of the accumulated
fatigue from the swim and bike portions of the event. Be mentally prepared for that.
It’s acceptable to walk for the first half-mile of the run. Just don’t embarrass
me and walk any more than that.
Seriously, beginning
with a walk will serve as a gentle wake-up call to your running muscles and will
give you a brief mental break after your swim and bike ride. You will feel better
as the run progresses. Stay calm, cool and composed as you stride along with strong,
confident, graceful fluidity. Also, be sure to monitor your intensity using your
heart rate monitor, so that you don’t bonk, and drink plenty of water during your
run. Finally, encourage others. This is a great way to tap into the humanity
of the event. When you see others doing well, don’t hate; congratulate.
Late in the run is where
the most attrition occurs. Yes, you want to finish, but don’t risk your health in
your determination to do so. If you feel any sharp shooting pains, recurring dizziness,
light-headedness, or uncontrollable falling down(!), by all means stop. However,
if you simply feel fatigue and aches and pains as a result of exertion, gently push
through it. I’ve found that the more you challenge yourself, the deeper you dig,
the richer the rewards at the finish—and for the rest of your life.
The famous
writer Frederick Farrar once said:
“There is only one real failure in life that is possible, and that is not to be
true to the best we know.” The triathlon is a unique opportunity
to be true to the best you know. See you out there.