TRAIN FOR YOUR FIRST TRI TRAINING ZONE

Transcription

TRAININGZONE
The plan
TRAIN FOR
YOUR FIRST TRI
THESE PLANS WILL TAKE YOU FROM ZERO TO
TRIATHLON HERO IN THREE MONTHS
Meet the
expert
Phil Mosley
Coaching editor of Triathlon Plus, Mosley
is an experienced coach and elite athlete
with a sports degree from the University
of Chichester
Photos Iain MacIntosh Illustrations Phil Nicodemi
IF YOU’RE planning on doing your
first triathlon this spring, you need
to start training now. There are two
12-week training plans here, ideal
for getting you fit for either a sprint
or an Olympic-distance triathlon.
For first-timers, Olympic and sprint
distance triathlons are perfect
introductions to the world of
triathlon. A sprint triathlon (750m
swim, 20km bike, 5km run) is often
more intense, whereas an Olympic
triathlon is twice the distance, and
requires more endurance. Whichever
race you decide upon, these plans
will give you the fitness you need to
complete your first triathlon.
These plans assume you’re a
relative newcomer to all three
triathlon disciplines, but if you’re
already strong at one aspect of
triathlon, be it swimming, cycling or
running, there’s no reason why you
can’t do more than I’ve suggested for
that sport. For example, if you’re a
strong swimmer, you could do as
much as double the distance I’ve set.
Just balance it, so you’ve got enough
energy left to focus on your weaker
disciplines throughout the week.
Make sure you check out the Key.
I’ve given you instructions on how
to structure your swim training, but
I’d rather you went to coached
training sessions (such as sessions
run by your local tri club), or at least
paid to go on a video swim analysis
session for the day. I’ve also included
a few open-water swim sessions, and
if your target race is open water, the
more you can practise the better.
Swimming in a lake, river or ocean feels
totally different from your local pool.
Aside from that, all you need to do
is train. You may find you can’t always
fit the session in on the day I’ve
suggested, but you can always swap
the sessions around. Just try not to
catch up any sessions you miss,
because it can make you too tired,
as well as increasing your injury risk.
To do these plans, you
should be able to:
1 Swim 200m non-stop, preferably
front crawl
2 Ride your bike for at least 45 minutes
3 Run non-stop for 20 minutes
How it works
Get your guide ready to go
Cut out the guide following
the dotted outline
78
TRI24.zone_plan 78
Fold the guide in quarters
using the fold guides
Now carry it with you for
reference while training
FEBRUARY 2011
12/15/10 11:12:37 AM
THE PLAN SPRINT
YOUR FIRST TRIATHLON:
FOLD2
YO R
12-WU
E
PLANEK
INTENSITY TRAINING ZONES
USING THESE training zones will help you train at the right intensity for
each session. This helps me to develop specific aspects of your fitness, as
well as making sure you don’t overdo it. You can either estimate your
intensity, using the training zone descriptions, or use a heart-rate monitor
for a more precise measure. If you use a heart-rate monitor, use the
percentages provided, and subtract them from your observed maximum
heart rate to calculate your Zones. Tools like cycle power meters and GPS
watches will also help track your training progress, but they’re not
essential for these plans.
At this stage, your training should mainly be within Z1 to Z4.
Z1 Recovery
60 to 65% of max. Easy pace, feels nice and light
Z2 Steady
65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe
just through your nose if you wanted to
Z3 Tempo
75% to 80% of max. Fairly hard, but sustainable pace
Z4 Race tempo
80 to 90% of max. Hard pace, sustainable, but requires real focus
Z5 Red line
90% to 100% max. Very hard, requires real focus, not sustainable for long
Your first triathlon
SPRINT
DISTANCE
KEY
MTB Off-road bike FC Front crawl BACK Backstroke BREAST Breaststroke
PULL FC with pull-buoy float PULL ANKLES FC with pull-buoy between
ankles KICK Kicking on front & holding float FISTS FC with closed fists
BI Bilateral breathing (every 3 strokes) W/U Warm up W/D Warm down
STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS
Type Swim Distance 600m
Instructions 10 x 25m, alternating 25m fc,
25m breast+30secs rests. 10 x 25m,
alternating 25m pull, 25m pull
ankles+30secs rests. 100m kick in Z3
Tue
Type Run Time 20 mins
Instructions Steady run in Z2 or Z3
Wed
25m bi+30secs rests. 5 x 50m, alternating
25m fc, 25m breast+30secs rests.
Instructions 10 x 25m alternating 25m fc,
25m breast +30 sec rests. 200m kick
alternating 25m on back, 25m kick on front.
4x 25m alternating 25m pull ankles, 25m pull
Thur
Instructions 10mins in Z2. 4 mins in Z4 (+1min
rest). 5mins in Z2
Instructions 10mins in Z2. 5 mins in Z4
(+1min rest). 4mins in Z2
REST DAY
Type Swim Time 700m
Instructions 8x 25m alternating 25m fc, 25m
breast. +30secs rest. 8x 25m alternating 25m
fists, 25m breast, 25m fc head up, 25m fc.
+30secs rest. 200m kick
Instructions 300m fc non-stop. 1 minute
rest. 100m breast
(+1min rest). 3mins in Z2
Instructions Steady run in Z2.
Type Brick Time 1 hour
Instructions Bike to run session. Cycle
50mins in Z2, into run 10 mins in Z3
50mins in Z2, into run 10 mins in Z3
Sat
50mins in Z2, into run 10mins in Z3
Type Bike Time 1 hour
Instructions Steady bike, road or MTB.
Z2
Instructions Steady bike, road or MTB
Z2
Sun
REST DAY
Sat
Fri
Instructions 8 x 25m as (1-2: fc head up, 3-4
pull, 5-6 fists, 7-8 fc) +30sec rests. 200m kick
alternating 25m in Z2, 25m in Z4. 8 x 25m
alternating fc/back/pull/fc +30sec rests
Sun
REST DAY
RECOVERY WEEK
Mon
Mon
25m breast+30secs rests. 5 x 50m kick,
alternating 25m Z2, 25m Z4+30secs rests
WEEK 04
Tue
WEEK 03
Wed
WEEK 02
Thur
WEEK 01
Fri
FOLD1
Instructions Steady bike, road or MTB,
Z2
25m bi+30secs rests. 5 x 50m kick,
REST DAY
REST DAY
Z2
FEBRUARY 2011
TRI24.zone_plan 79
79
12/15/10 11:12:43 AM
TRAININGZONE
Instructions 10mins in Z2, 4 x 2 mins in Z4
(+1mins rest), 4mins in Z2
REST DAY
REST DAY
Type Brick Time 1 hour 15
Instructions Bike to run session. Cycle 1 hour
in Z2, into run 15mins in Z3
Type Bike Time 1 hour 15
Instructions Steady bike, road or MTB. Z 2.
Include 3 x 3min efforts in Z 4, with at least
3min recoveries in Z2
Instructions 15mins in Z2, 4 x 2mins in Z4
Mon
Tue
25m bi.+30secs rests. 6 x 50m, alternating
50m pull, 50m breast.+30secs rests
Instructions 6x 50m alternating 50m fc,
50m breast. +30secs rest. 8x 25m
alternating 25m fists, 25m breast, 25m fc
head up, 25m fc. +30secs rest 100m kick
Instructions 15mins in Z2, 8mins in Z4, 7mins
in Z2
REST DAY
REST DAY
REST DAY
15 mins in Z 2, into run 15mins in Z3
Include 5 x 3min efforts in Z4, with at least
AM Type Bike Time 1 hour 30
Instructions Steady bike, road or MTB. Z2.
3min recoveries in Z2.
PM Type SwimTime 20 mins
Instructions Open-water swim. Get in your
wetsuit and try swimming. Use this time to
acclimitise, don’t worry about the training
distance and don’t go alone
Include 5 x 3 minute efforts in Z4, with at least
3 minute recoveries in Z2
PM Type Swim Distance 500m Instructions
Swim 500m open water in your wetsuit, in
company
Sun
Wed
Instructions 4 x 100m, alternating 50m pull,
50m bi.+30secs rests. 400m alternating 50m
fc, 25m kick
Instructions Steady run in Z2
Thur
Fri
80
TRI24.zone_plan 80
WEEK 08
RECOVERY WEEK
25m bi.+30secs rests. 5 x 50m kick,
alternating 25m Z2, 25m Z4.+30secs rests
REST DAY
Instructions 400m fc non-stop. 1 minute rest.
200m breast
REST DAY
Z2
WEEK 12
RECOVERY WEEK
pull, 5-6 fists, 7-8 fc). +30sec rests. 200m
kick alternating 25m in Z2, 25m in Z4. 4 x 25m
alternating fc/back/pull/fc. +30sec rests
Sat
Type Swim Distance 1,000m
25m breast. +30secs rests.4 x 50m kick,
Sun
50m pull.+30secs rests. 2 x 100m kick,
alternating 25m Z2, 25m Z4.+30secs rests.
4 x 100m, alternating 50m fc, 50m
pull.+30secs rests
WEEK 11
Fri
WEEK 10
Sat
WEEK 09
Mon
REST DAY
Tue
Instructions 10mins in Z2, 8 mins in Z4, 7mins
in Z 2
Wed
50m breast. +30secs rest. 8x 25m
alternating 25m fists, 25m breast, 25m fc
head up, 25m fc. +30secs rest. 100m kick
Thur
Mon
(+2mins rest), 5mins in Z2.
Tue
Wed
Wed
50m bi+30secs rests. 200m alternating 50m
fc, 25m kick
Thur
Fri
Tue
pull, 5-6 fists, 7-8 fc) +30sec rests. 200m
alternating fc/back/pull/fc. +30sec rests
Sat
TypeSwim Distance 700m
25m breast+30secs rests.4 x 50m kick,
Sun
Mon
50m pull+30secs rests. 4 x 50m kick,
Fri
WEEK 07
Sat
WEEK 06
Sun
WEEK 05
Thur
SPRINT DISTANCE
4 x 100m, alternating 50m fc, 50m pull
+30secs rests
REST DAY
Instructions Swim open water if possible –
up to 750m, depending on the distance you’ll
be racing
Instructions 15mins in Z2, 4mins at top of Z4,
10mins in Z2
REST DAY
Type Bike Time 45 mins
Instructions Steady bike, road or MTB. Z2
RACE DAY
FEBRUARY 2011
12/15/10 11:12:43 AM
THE PLAN OLYMPIC
YOUR FIRST TRIATHLON:
FOLD2
YO R
12-WU
E
PLANEK
INTENSITY TRAINING ZONES
USING THESE training zones will help you train at the right intensity for each
session. This helps me to develop specific aspects of your fitness, as well as
making sure you don’t overdo it. You can either estimate your intensity, using
the training zone descriptions, or use a heart-rate monitor for a more precise
measure. If you use a heart-rate monitor, use the percentages provided, and
subtract them from your maximum observed heart rate to calculate your Zs.
Tools like cycle power meters, and GPS watches will also help track your
training progress, but they’re not essential for these plans.
At this stage, your training should mainly be within Zs 1 to 4.
Z1 (Z1) Recovery
60 to 65% of max. Easy pace, feels nice and light
Z2 (Z2) Steady
65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe
just through your nose if you wanted to
Z3 (Z3) Tempo
75% to 80% of max. Fairly hard, but sustainable pace
Z4 (Z4) Race tempo
80 to 90% of max. Hard pace, sustainable, but requires real focus
Z5 (Z5) Red line
90% to 100% max. Very hard, requires real focus, not sustainable for long
Your first triathlon
OLYMPIC
DISTANCE
KEY
MTB Off-road bike, FC Frontcrawl, BACK Backstroke, BREAST Breaststroke,
PULL FC with pull-buoy float, PULL ANKLES FC with pull-buoy between
ankles, KICK Kicking on front & holding float, FISTS FC with closed fists, BI
Bilateral breathing (every 3 strokes). W/U Warm up W/D Warm down
STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS
25m breast.+30secs rests. 10 x 25m,
alternating 25m pull, 25m pull
ankles.+30secs rests. 150m kick in Z3
Mon
Tue
Wed
25m fc, 25m breast.+30secs rests
25m bi. +30 sec rests. 200m kick alternating
25m on back, 25m kick on front. 4x 25m
alternating 25m pull ankles, 25m pull
Thur
Instructions 15mins in Z2. 4mins in Z4 (+1min
rest). 5mins in Z2
Instructions 15mins in Z2. 5mins in Z4 (+1min
rest). 4mins in Z2
Fri
REST DAY
REST DAY
in Z 2, into run 10mins in Z3
WEEK 04
RECOVERY WEEK
pull, 5-6 fists, 7-8 fc). +30sec rests. 200m
alternating fc/kick/pull/fc. +30sec rests
10 x 25m, alternating 25m fc, 25m bi.+30secs
rests
Tue
Mon
25m breast.+30secs rests. 6 x 50m kick,
Sat
WEEK 03
Instructions Steady run in Z2 or Z3.
Wed
WEEK 02
25m breast +30secs rest. 200m kick. 8x 50m
alternating 50m fists, 50m fc, 50m breast,
50m fc, 50m fc head up, 50m fc, 50m pull
ankles, 50m fc. +30secs rests
rest. 200m breast
Thur
WEEK 01
Sun
FOLD1
(+1min rest). 8 mins in Z2
Fri
REST DAY
DAY
REST
Sat
Sun
REST DAY
REST DAY
FEBRUARY 2011
TRI24.zone_plan 81
81
12/15/10 11:12:47 AM
TRAININGZONE
Mon
25m breast+30secs rests. 4 x 50m kick,
10 x 50m alternating 25m fc, 25m pull.
+30secs rests
Mon
pull, 5-6 fists, 7-8 fc) +30sec rests. 200m kick
alternating fc/back/pull/fc. +30sec rests.
400m as 25m kick, 50m fc, 100m pull
Tue
Tue
Wed
fc, 25m kick. 10 x 50m, alternating 50m pull,
50m bi.+30secs rests
25m bi+30secs rests. 200m kick, alternating
50m in Z2, 50m in Z4. 10 x 50m, alternating
Wed
50m breast. +30secs rest.
8 x 25m alternating 25m fists, 25m breast,
25m fc head up, 25m fc. +30secs rest. 200m
kick in Z4. 8 x 25m alternating 25m fists, 25m
breast, 25m fc head up, 25m fc. +30secs rest.
100m pull
(+1min rest), 9mins in Z2
Thur
Instructions 10mins in Z 2, 10mins in Z4,
10mins in Z2
WEEK 09
Fri
Instructions Steady bike, road or MTB. Z .
rest. 100m breast
REST DAY
Sat
REST DAY
Sun
200m fc. 10 x 25m, alternating 25m fc, 25m
bi.+30secs rests
3minrecoveries in Z2
Z2
WEEK 10
WEEK 11
WEEK 12
Mon
RECOVERY WEEK
alternating 25m Z2, 25m Z4.+30secs rests. 5
x 100m, alternating 50m fc, 50m
pull.+30secs rests
25m breast.+30secs rests. 4 x 50m kick,
400m as alternating 25m kick, 50m fc
Tue
REST DAY
WEEK 08
Wed
REST DAY
WEEK 07
fc, 25m kick. 4 x 100m, alternating 50m pull,
50m bi.+30secs rests
50m pull, 50m breast.+30secs rests. 2 x
200m fc, at race pace, +1min rest.
Thur
Fri
pull.+30secs rests
Sat
WEEK 06
Sun
WEEK 05
Thur
OLYMPIC PLAN
(+2mins rests), 9mins in Z2
Mon
Tue
Wed
Thur
REST DAY
20 mins in Z2, into run 25 mins in Z3
20 mins in Z2, into run 25 mins in Z3
Include 5 x 3 minute efforts in Z4, with at least
3 minute recoveries in Z2.
PM Type Swim Time 20 mins
Instructions Open water swim. Get in your
wetsuit and try swimming.Use this time to
acclimatise, don’t worry about the training
distance and don’t go alone
3min recoveries in Z2.
PM Type Swim Distance 1,000m
Instructions Swim 1,000m open water in
your wetsuit, in company
Sun
Fri
Instructions 15mins in Z2, 4 mins at top of Z 4,
10mins in Z2
Sat
Instructions 15mins in Z2, 8 mins in Z4,
12mins in Z2
Sun
Instructions Swim open water if possible - up
to 1500m
Fri
100m pull. +30secs rests. 8x 25m alternating
25m fists, 25m fc, 25m fc head up, 25m fc.
+30secs rest 200m kick in Z 2. 500m fc, in Z 3.
200m as 50m fc, 50m back, 50m breast, 50m
fc.
Sat
REST DAY
TRI24.zone_plan 82
RECOVERY WEEK
pull, 5-6 fists, 7-8 fc). +30sec rests. 200m kick
alternating fc/back/pull/fc. +30sec rests.
300m fc, 200m pull, 100m fc, all at race pace,
+45 secs rests. 100m fc warm down in Z2.
REST DAY
82
REST DAY
Instructions 4 x 100m, alternating 50m
fc, 50m pull.+30secs rests. 2 x 100m kick,
pull.+30secs rests
REST DAY
REST DAY
Z2
RACE DAY
FEBRUARY 2011
12/15/10 11:12:47 AM

TRAIN FOR YOUR FIRST TRI TRAINING ZONE

Transcription

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