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Cotswold WOMEN ONLY Triathlon
10 Week Training Plan
For Novice 200m swim - 20km bike - 2.5km run
This plan is just to give you some ideas for training; you should speak to your gym instructors before embarking on the plan so they can tailor it to your needs.
If you are not used to physical exercise you should consult your doctor before starting training.
In the early weeks all sessions can be completed in the pool, on gym bikes or running machines, longer bike sessions should be completed on the roads. If you are not used to cycling on the roads please practice your steering technique on cycle paths or quite roads in the beginning and it is recommended that a cycle helmet be worn. Also it doesn’t matter if some days you have to swim and run or swim and cycle on the same day. If some weeks you can only manage four sessions – miss a run or bike, try to keep up with the swim sessions.
This training plan is aimed at the complete beginner who already train in the gym at least twice a week and can already swim 50 metres without stopping. If you are already a runner you could carry on with your own running programme, but perhaps drop one or two sessions a week to include the cycling and swimming. Cyclist could also reduce their time in the saddle and then include a couple of runs per week and a couple of swims.
Swimming - You should already be able to complete 50m breaststroke or front crawl without stopping to start this plan. You can swim any stroke but front crawl is your aim. If you are only used to breaststroke then stick with that to start with and perhaps practice front crawl in your warm down.
Running - Don’t worry if at the start your sessions are made up of more walking than running, gradually you will be able to run more and walk less.
Cycling - If you can’t manage to cycle for 15 minutes without stopping, cycle for 7 minutes rest for one minute then cycle for 7 minutes.
Intensity - You should aim for a level of exertion that enables you to keep talking, or gives a feeling of moderate intensity.
Friday before the event, go through all the equipment you will need, practice fastening and unfastening helmet quickly as possible, getting into shoes fast (talc inside helps). Saturday check course, make sure you know how many laps.
Sunday COTSWOLD WOMEN ONLY TRIATHLON !!!! 200m - 20km - 2.5km
CANCER RESEARCH UK
We would encourage anyone to take up the challenge of triathlon to help raise funds for their favourite charity, TriFerris Promotions would prefer your choice to be Cancer Research UK. For on-line fundraising visit www.justgiving.com/cancerresearchuk.
Official Event Charity
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