Premium Essay

Tri for Beginners

In: Other Topics

Submitted By LRPOOLE
Words 29299
Pages 118
tri-newbies online training program
11 week sprint distance beginner level

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

Training Program: Table of Contents 11 Week Sprint Distance Program – Beginner

11 Week Training Calendar ………………………………………… 5 Detailed Training Guide …………………………………………….. 7 Program Guide Introduction …………………………………………………… 19 Heart Rate Training ………………………………………….. 21 Swimming ……………………………………………………... 25 Cycling …………………………………………………………. 29 Running ………………………………………………………… 35 Bricks …………………………………………………………… 37 The Triathlon Transition ……………………………………... 39 Weight Training – Detailed Program ……………………….. 47 Nutrition …………………………………………………………. 65 Appendix Thinking About Doing a TRI? ……………………………….. 71 Methods of Heart Rate Training …………………………….. 79 Open Water Swim Tips and Techniques ………………….. 85 Tips for Riding in Traffic ……………………………………... 91

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

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

11 Week Calendar 11 Week Sprint Distance Program – Beginner

11 Week Calendar
Mon
OFF

Tue
Run: 15 min

Wed
Bike: 5 miles

Thurs
Swim: 200 yards

Fri
OFF

Sat
Run: 15 min

Sun
Bike: 5 miles

OFF

S: 200 yds R: 15 min

Bike: 6 miles

Swim: 200 yards

OFF

Run: 20 min

Bike: 8 miles

OFF

S: 200 yds R: 20 min

Bike: 6 miles

S: 300 yds W: 30min

OFF

Run: 30 min

Bike: 10 miles

OFF

S: 300 yds R: 20 min

Bike: 8 miles

S: 300 yds W: 30 min

OFF

Run: 40 min

Bike: 10 miles

OFF

Run: 20 min Run: 30 min

Swim: 300 yards Swim: 400 yards

BRICK

Swim: 400 yards Swim: 400 yards

Run: 40 min Run: 40 min

Bike: 12 miles Bike: 15 miles

OFF

BRICK

OFF

Run: 30 min

Swim: 400 yards

BRICK…...

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