Training for the Macmillan Sprint Wave of the Royal Windsor Triathlon starts today and Coach Blair Davies is providing the training plan that everyone who is going to take part in the event can choose to use.
This week will see us complete 2 run sessions, 1 bike session and 1 swim session and optional yoga sessions. I personally find yoga is great to help me balance my life so give it a try.
The plans Coach Blair creates are set around my working life but as athletes who are new to the sport we will all find them simple enough to follow, Lets dive in shall we.
Congratulations, today is a rest day. Use today as a day to prepare for the sessions this week. Get your bike and turbo trainer set up. Get your running kit together and charge your sports watch so you can record your sessions and share them on Strava. You will find working with a coach and having a sports watch to record your sessions and data will provide invaluable for them.
25 Minuit Zone 2 Run
Today we are going to try to run for 25 minutes at an easy intensity = conversational pace. I want you to focus on your running form / posture: Maintain good posture, Upper body should be relaxed. Include 10 minutes stretching of your lower body muscles after run.
After yesterdays first run you are rewarded with a rest day today. Take the day to take it easy and help the body to recover ready for tomorrows session.
60 Minuit Zone 1 / Zone 2 Ride
Its time to get into the saddle and we are going to start getting used to being on the bike. Today I would like you to spend 60 minuets on the bike and we are looking to keep a steady ride in Zone 1 & Zone 2, this means no efforts on this ride, try to keep a nice cadence of around 90 rpm, concentrate on pedalling smoothly. This ride should be nice and easy for you and a great introduction to get some time in the saddle.
Coaches Top Ti:-, Investing in some chamois cream and a good pair of cycling bibs will help ease discomfort on the bike.
Today you may feel a little sore on the under carriage, This is normal when you are not used to being in the saddle but with time you get used to it. Take the day to take it easy and help the body to recover ready for tomorrows run.
30 Minuit Zone 2 Run
Today we are going to try to run for 30 minutes at an easy intensity = conversational pace. I want you to focus on your running form / posture: Maintain good posture, Upper body should be relaxed. Include 10 minutes stretching of your lower body muscles after run.
30 Minuit Swim
To start we are gong to see if we can go a 300 metre easy warm up front crawl
Then 4 x 50 metre high cadence with 30 secs rest between each 50 metres. With high cadence we are looking to increase the arm rotation.
Depending on time we are going to alternate 50 metres of catchup drills and 50 metres swim for the rest of our time. This weeks drill will be the catchup drill and you can view the technique here https://www.youtube.com/watch?v=eNfBRkjCXrg
After your 30 minuets perform 100 metres of back-crawl at end to cool down and help stretch the arms and shoulders out.
Our first weeks of training will provide a great introduction to the training we are going to be doing in the lead up to race day.
Done forget to come back to this post and let me know how you have found week 1 and come back next Sunday to see our next training block has in store.
Enjoy your week,