swim, bike training plan
Bike Part One: The initial portion is the warm-up where you will transition from the swim to the bike and get settled in. There are some optional sessions and duration ranges for athletes of differing abilities, time availability and accumulated fatigue levels. This five-week program targets athletes who are racing Olympic-distance or half-Ironman events and have been swimming, biking and running at least two to three times per week. Shorter intervals, so pick up the pace! Raise the bar with a customized triathlon training plan to improve your swim, your ride, and your run. For a 50 meter pool, there will be some changes. The mid-season is a good time to tackle a bike-focused plan and become a better cyclist. CD: 200 with free and non-free. MS: 6-8 x 300 (40”) pull (paddles optional). Joe Friel is the world's most trusted triathlon coach and his friendly guide, Your First Triathlon, will get you ready for your first sprint or Olympic triathlon feeling strong, confident, and ready for the challenge. Don’t overdo it! Run: Aerobic base, 60-75 mins, Zn 1-2. hands should be on top of the bars, relaxed in grip and wide enough to allow good chest expansion for breathing. Climbing is about power-to-weight ratio. CD: 200 with free and non-free. The Verizon New York City Triathlon is proud to provide a wide variety of resources dedicated to helping you meet all of your triathlon goals — whether it be finishing your first race or setting a long-standing personal best. Performance Pointer: Stay seated on long climbs. Create a personalized feed and bookmark your favorites. Training plans. You will do a great deal more swimming in the training leading up to your race than your normal triathlon. As you go through the training program if you find you need more rest, we encourage you to take it. This is Ironman 70.3 - one of the fastestgrowing triathlon events in the world. And even though itis only half the total distance of a full Ironman . Training for another race type? We also have triathlon training plans for Sprint & Olympic,  Half (70.3 Miles) and IRONMAN distance® (140.6 Miles) triathlons plus Run Training Plans from 5k to marathon, too. Certainly an Ironman race is a difficult event, but I don't believe it's possible that normal people with . Performance Pointer: Hills provide less aerodynamic resistance and you actually generate more power sitting up in the saddle. The balance of the ride is in Zn 2. I did my first 70.3 on the Sunshine Coast in Qld, Australia on Sunday! Run: Aerobic base, 75–120 mins, Zn 1-2, flatter terrain. WU: 15-30’ easy, include single-leg pedaling drills, and 2-3’ at 100-105RPM. Join Outside+ to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. The first training block takes you through a series of swimming drills and gradually adds aerobic base building workouts to help you focus on mechanics as you build your fitness in the . Most swim and run workouts also refer to RPE 1-10 (Rating of Perceived Exertion) scale to help you to develop your 'pace by feel'. Do 4-8 x 20” hill strides at halfway. Our Training Plans are Champion Tested-Podium Approved. Bike Part Two: The second portion of your race day, is the main part of the bike. Rather, you’ll want to pick specific times of the year to work on certain aspects of your race. Recovery seen as a training component. Congratulations for taking on the challenge of the swim and bike of an Aquabike race! With a 3.8K swim, 180K bike ride and a full 42.2K marathon (all in one go) Ironman triathlon is considered the single toughest one-day sporting event in the world. GO TRI in 6 Weeks - Gym Based Training Plan. WEEK 1 - BIKE: SESSION GOAL: ALL ROUND-RIDER FITNESS. 10 off-season triathlon swim sessions: The 180km bike can make or break your Ironman. Bike: Hill intervals. There may be a bigger issue as to why running is not part of the program. CD: 200 with free and non-free. With triathlon training plans for every distance, you'll be ready to crush your goal . Whether you're training for your first Ironman or getting your PB down, it's a mistake to neglect the swim leg — even though it counts for just 10% of the race, says Jan. "The key to Ironman preparation isn't to lose all your speed. Part One of your bike and those early easy miles are important for nutrition. Wednesday: Swim 800 yards total and run 4 miles with a few 10-second hill sprints at the end. This plan contains two workouts per week in each discipline (swim, bike, and run) as well as one strength session. To help our members, Endurance Nation is releasing our first ever digital Aquabike-specific training programs. 4. Run: Aerobic base, 75–105 mins, Zn 1-2. This is free 3 month olympic distance training plan for beginners is for you - it's broken down into three blocks (building base fitness, improving speed and endurance, and getting ready to race) and should deliver you to the start line ready to rock. Base: You need to be able to swim for 30-60 minutes, bike for 60-90 minutes, and run for 45-60 minutes before starting this 16-week training plan. In this way, the Aquabike plans are no different than any other Endurance Nation training program. Try to keep your pedal stroke smooth all the way around—getting through the top of the stroke will be difficult. Most of our guidance revolves around pacing the early parts of the swim and the bike such that you can realize your run potential at the end of the day. Thursday (90 minutes total). First, our 80/20 Workout Library includes all the swim workouts in 50-meter, 25-meter and 25-yard options, all ready to be downloaded to your compatible device. ~ Coach P. After a stress fracture earlier this year I found aquabike. Found inside – Page 68Describe your swim and training plan to your partner before slipping into the water , and hold to the plan as closely as possible . Also let your training partner know your desired level of effort and how long you expect to be in the ... We’ll respond quickly to any questions you have about your plan. Many triathletes find that their swimming is the weakest part of their event. This guide offers advice on how to train more effectively, outlining some 80 swim workouts. It's no secret: Most triathletes are weak swimmers. 15% discount on retail excluding bike purchases*. Bike: Trainer or long steady climb. They vary in length but the most common distance, as well as the USAT National Championship distance, is a 1.2-mile swim and a 56-mile bike.. 30” | Zn = zone (heart rate or perceived effort), i.e. Over time, this small niche has grown to become a very competitive aspect of the triathlon world. Wednesday The balance of the ride is in Zn 2. Typically, the bike segment of triathlon is the longest leg time-wise, and it is critical that you are in peak riding form for your goal race(s). The single-leg drill is a useful pedal stroke skill exercise and is included several times in the plan. One of the biggest friction points I have with my athletes is managing the run workouts in relation to the rest of their program. MS: 3-4 x 5’ at 95-105RPM Zn 2 (3’ easy at 90RPM, Zn 1). Your plans have put me on the podium. Your email address will not be published. I feel like the plans kept me right where I needed to be and provided an excellent platform for a great race day showing. • Bend elbows slightly to maximize biceps effectiveness. Week 7. • Keep ankles at 90 degrees throughout pedal stroke. Ride the hills with confidence and let your heart rate creep up a little on the ascents. Tuesday This swim-focused training plan is designed for beginner to intermediate triathletes. You may also become aware of a leg strength imbalance with this drill. WU: 10-15’ flat and easy, Zn 1. Way too many swimmers go into the weight room with no idea of what they are going to do that day. This will ensure that you can do all three events together. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). We set out to create a model that would allow athletes to train effectively across the course of their season and still be successful on race day. Like its half- or full-iron distance cousin, the long course Aquabike demands patience. Here is a tried and true 6-week training plan for beginners that will get you from day one to the finishline. Rest/strength. A pound or 2 off your bike helps as well, especially if you are a smaller athlete. Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. Program shirt. i like this too because i dont have to try and figure out what i should be doing day to day, its already setup for me. In the second phase we begin to work some additional intensity into your training program. The last half of the interval set is challenging and trains lactic threshold. Tuesday Here's how I would set up a basic week of training, mixing in the strength work and swim, bike, and run training. Wednesday If you are swimming in a 25 meter pool, you can use the same workouts. The first training block takes you through a series of swimming drills and gradually adds aerobic base building workouts to help you focus on mechanics as you build your fitness in the . It was CRAZY HOT! Plans are written in Training Peaks and include an account with plan purchase. Intensity on the bike and the run are simply apples and oranges – there’s no way to compare. These sessions will also give you confidence that you have the proper fueling strategy in place to be successful across the bike. There’s nothing wrong with showing up to your next training session stronger and more prepared. Inside Endurance Nation we have defined a successful triathlon as a not slowing down on the run after a solid bike. In his groundbreaking book Fast After 50, Friel offers a smart approach for athletes to ward off the effects of age. Friel shows athletes how to extend their racing careers for decades--and race to win. • Keep your chin down and your butt up. Minimum training requirements suggested for this plan: Swim: Able to swim 30 minutes continuously and swimming 6000 yards/week Bike: Cycling 4+ hours per week. Tuesday Swim: Endurance. From the left-hand navigation pane, select Training > Training Plans. Whether you're interested in training for your first triathlon race or you're a veteran . MS: 6-10 x 3’ hills at ~4-6% grade (2-3’ ride down for recovery) at 70-80RPM, Zn 4 and rising to Zn 5 by the last 1-2 repeats. Training Plan. 2. Second, the swim workouts can be performed in meters even if the workout calls for yards, you will just be swimming 10% more than the plan calls for. Or simply start chasing higher wattage outputs while climbing your favorite hills. Over the past decade we have helped tens of thousands of athletes realize their endurance race potential using our system. Not ready for a full time coach?  I will be using it again for my future races, and have recommended your plans to my friends! They are done at approximately 85–90 percent of top speed for the listed duration. CD: 200 with free and non-free. This can be done on an evenly graded hill, on the flat into a headwind or on a trainer using a large gear. Take a slightly longer warm-up and cool-down, ride the hills in the middle portion slightly more aggressively, letting HR rise to the low end of zone 4. The plan worked well for me and this was the first time I have raced without a personal coach. Standing: Notify me of follow-up comments by email. The first phase of eight weeks is designed to be more of an orientation as you get used to the basic training week. Use the larger gluteal and hip muscles to your advantage. I’m offically hooked on tri!!! Carrying momentum into and over a hill means timely shifting. Frodeno's key advice. For example, in the middle phases, you'll do an Olympic triathlon and a Half triathlon (such as an Ironman® 70.3®), which effectively means this training plan contains an Olympic triathlon training plan, and a half triathlon training . This program is divided into three macro training blocks, each with their focus points, and a recovery week. As context, our baseline Aquabike training plan was designed using the long course championship distances as a model. They are at 85-90% of your maximum pace. MS: 3-4 x 3.5’ hills at 5% grade (1.5’ off the mill), Zn 3 and rising to Zn 4 by the last 1-2 repeats. avoid piston-style (quad-dominant) pedaling. This extensive training guide is designed to meet triathlon fitness goals and includes the most up-to-date information on nutrition, mental preparation and exercise regimes TRAIN TO WIN WITH JOE FRIEL For nearly 20 years, triathletes have ... 12-week Sprint Triathlon Training Plan. CD: 200 with free and non-free. Mirinda Carfrae reports 30 hour training weeks and Jan Frodeno's training contains consistent 35 hour weeks. Designed for the beginner triathlete in mind. They may have a long or short term injury. Choose your Aquabike training plan in TrainingPeaks: Pay a one-time fee through TrainingPeaks to purchase the plan and receive the plan automatically into your TrainingPeaks account. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance--Sprint, Olympic, Half-Ironman, and Ironman- ... I was so glad a number if races had one this season and hope to see it continue to grow. It even has its own long course championships! Hill accelerations build dynamic strength and teach you to recruit fibers efficiently. easy peasy. Swim: WU: 400-800 with free, non-free, drills and kick. If you like it, you’re welcome to stay — we can train you through your race, through the winter and into your next season and beyond! CD: 10’-15’, HR gradually drops to Zn 1. Performance Pointer: The treadmill is a great tool for working on cadence. Itâs what you do. Wednesday POWER PROGRAM The BAM Power Program is a year-round approach to developing strength + endurance on the bike, developed in partnership with world-renowned cycling expert and . I completed the sprint novice plan I previously purchased, did my triathlon, and it went great! After you establish your endurance base, intensity training in each area will improve your performance. Sunday There is no one right answer for how to place your strength workouts within your swim-bike-run training, but rather, use the following rules to find the best solution for you. Short rest. In the end, I had a very successful race and came in with a time of 4:50. These Aquabike training plans are no different. Tuesday: Swim training 1km (200m free/ backstroke, 10x 25m free fast with 1 minute rest, 200m free/backstroke, 100m kicking, 200m free, 50m backstroke) Bike: Optional afternoon ride, 60–90 mins, Zn 2. Nutrition seen as a training component. Bike: Hilly base ride, continuous riding for 2.5–4 hours. A pull buoy and swim paddles will be required for the swim sessions and a turbo trainer for bike sessions; run . This means that the race distances are focused on the long course version of the race. Take as much recovery as necessary. Weekly training hours begin at around 10hrs per week for both the long- and middle-distance plans. Thursday: Bike 40 minutes at a moderate pace. As a starting point, the athlete should be competently able to swim 2000m (total session), ride for 1.5hrs and run for 30-45mins. Swim: WU: 400-800 with free, non-free, drills and kick. In this post I'll share the principles I followed and how I set my minimalist Ironman training program up. Friday MS: 5-8 x 200 (20”) pull (paddles optional). As you become more experienced at the Aqua bike distance, you will have a better understanding of just how hard that Upper Zone Three/Zone Four effort can be after a competitive swim. Molly Balfe is well-known to any Wattie Ink. Bike: Optional afternoon ride, 60–90 mins, Zn 2. MS: 20-35’ at 55-65RPM, Zn 2-3. Just wanted to let you know I followed your plan for the Hawaii 70.3 race in Kona this weekend. Take the day off running if you are newer or you have sore legs. 12-week Training Plan for a Successful Sprint Triathlon. Bike: 60-90’ ride. Every athlete is different. Swim: Endurance. Ironman triathlon. The event will typically take you between four and eight hours to complete. CD: 15’Zn1. I purchased your Masters 70.3 training plan from Training Peaks and followed the plan to race Ironman Timberman 70.3 last weekend. Select Find a Plan and use the options at the top to narrow options by sport. Monthly field tests to benchmark your progress and set training zones. This means that the race distances are focused on the long course version of the race. Run: Treadmill hills. Swim, Bike, or Run with your peers, gaining additional strength while building relationships that will keep you coming back for more. MS: 30 x 50 (20”) pull (paddles optional). Found insideLet Triathlon Anatomy, Second Edition, prepare you for the starting line and show you how to reach your personal best by increasing muscular strength and optimizing the efficiency of every movement. Or perhaps they just don’t enjoy running and would much rather swim and bike. Next. • Avoid rocking side to side or back and forth. One particular aspect of your cycling is not up to par, such as your climbing. So while the execution remains the same, you should have a greater degree of control and confidence in your pacing and placement on race day. Including off-season training advice and photo-illustrated stretches and exercises, this is the book triathletes need to stay at the top of their game. Biking benefits your leg muscles, which will help with your running and swimming exercises as well-so think if it as cross-training! Welcome to the world of triathlons. ironguides 16-week 70.3 Training Plan provides you efficient, result-producing training for athletes from first-time 70.3 participants to seasoned Age Group winners! MS: continuous with hills of 2–10 minutes at 3-6% grade and 65-85RPM, HR/PE raises from Zn 3 to the low end of Zn 4. CD: 200 with free and non-free. these gear changes will help you maintain a steady pace during grade and cadence changes. They build leg speed, efficient central nervous system recruitment of muscle fibers and lactic acid tolerance. Eliminating the run frees up more time to train and gives you a chance to do higher intensity work on the bike without compromising the swim. 60 minutes of spinning in Zone 2. Swim, Bike, Run is the ultimate triathlon book, from Olympic heroes the Brownlee brothers The Olympic Triathlon, Hyde Park, London August 7th 2012 'We jogged to our positions on the pontoon: two brothers, side by side, the world and ... Our free Ironman 70.3 triathlon training plans will help you race faster in your next half-Ironman race. Run: Easy aerobic run, 30-45 mins, Zn 1-2. This is where you begin to move into a more distinct race mentality and become slightly more aggressive. Hope you have healed up! From an intensity perspective this would be approximately zone two effort. Sunday Endurance Training and Racing in the Time of COVID-19, https://www.endurancenation.us/wp-content/uploads/2017/05/NoRuning.png, https://secure.gravatar.com/avatar/aa7cf72b37ceb2769b1815c2a3130368?s=96&d=mm&r=g, https://www.endurancenation.us/wp-content/uploads/2021/06/are-you-800x400.png, https://www.endurancenation.us/wp-content/uploads/2021/06/Screen-Shot-2021-06-02-at-10.58.14-800x548.png, https://www.endurancenation.us/wp-content/uploads/2021/03/Screen-Shot-2021-03-26-at-18.22.12-800x526.png, www.endurancenation.us/landing/the-four-keys-of-triathlon-training/. I thought I’d send along a quick update for you. The guidance in conversation here will evolve around training for a 3 km / 2-mile swim and a 120 km / 75-mile bike. Sign up for a free “Basic” account with TrainingPeaks  (or log into your existing account). While these training plans are only available the people who are part of Endurance Nation (Become a Team Member), this article will show you how we structure the programs and how you may want to modify your training to be your best for your next race. I’m Stuck in a Slump and I Can’t Get Out, How Haley Chura Charged Onto The Podium at Challenge Samorin, Meal Plan: One Week of Anti-Inflammatory Eating, The Pros Share Their Go-To Pre-Race Workouts, Benchmark a Better You: Swim Month, Week 4 Workouts, Jodie Stimpson Shares the Sessions She Used in the Lead-up to Challenge Miami. My goal time was under 5 hours and my previous best for Hawaii was 5:22. We wish you the best of luck with your training and racing and we hope to see you at the championships! Whether you are training for your first triathlon or looking to improve your form and fitness in the water, this 8-week plan is broken into two training blocks. I really benefitted from having your plan to follow. Bike: Hilly base ride, continuous riding for 2.5–4 hours. These sessions are more focused on race pacing, positioning, and nutrition. Think about the pace you can hold on the bike for 8 miles and still have "legs" left to run 5K. Include 5-8 x 30” hill accelerations at halfway. Swim 2-3x a week for 30 minutes. This revised third edition includes a new preface, training plans tailored to the new qualifying times for the Boston Marathon, new exercise photos, charts that will help runners adjust training practices to their elevation and climate, and ... Keep volume low, and emphasize drills and efficient aerobic swimming. An Olympic distance triathlon involves a 1500-meter swim, a 40-km bike and a 10-km run. Races and other resources being in the second phase we get a little race... Of luck with your peers, gaining additional strength while building relationships that will make comfortable! 5 km run take the guesswork out of your day weight loss and cycling has been! Earlier this year I found Aquabike on handlebars interested in training Peaks and the. With showing up to par, such as your ability to maintain good form for Hawaii. Off the effects of age triathlons, running races and other want to help members... One-Stop reference for training and nutrition: 30 x 50 ( 20 ” hill accelerations at halfway your favorite.. My age group winners weeks, you simply add in a triathlon training around! Glover who have coached hundreds of endurance athletes to ward off the and. Running and swimming exercises as well-so think if it as cross-training rest makes a big difference in previous. Take the guesswork out of your plan then start training each training session bike can make break... At 55- 65RPM, Zn 1-2, goal and time available we have. Joe lays out the path to success, outlining clear objectives and the run simply... The uphill set should start strong and be very effective and swim, bike training plan aerobic swimming reference for training and.. The proper fueling strategy in place to be a little on the weekend, so swim-run workouts are and... In your daily performance dips or fading time to trim down any weaknesses can. Only last a few triathlons- sprint and Olympic distance triathlon involves a 1500-meter swim,,... Program, plan or routine is very important differing abilities, time availability and accumulated levels... Mean within the Aquabike plans are no different than any other endurance sportsâ¦beyond what you you... Confidence and let your training season with this useful book number if had. More like a triathlete, your ride, 60–90 mins, Zn.... And first-timer clinics to full spinning ), 120 minute medium effort, 5 minute cool down feel you under-performing! How to add swimming and biking to your next half-Ironman race s nothing wrong with up! Endurance base, 60-75 mins endurance goals with our triathlon training plan for beginners that will keep you Coming for. As context, our baseline Aquabike training plan is based on a trail! Efficient as possible with your tires for building bike strength / weights 90... Are what will lead you into being ready for race day a swimming strength training in the weekly ranges. To upper Zone 3 at end not up to par, such as your.! Swim a bike 30-40 min run each week most costly of all three to pedal! Easy aerobic run, but paint a straight line up the hill with your training plan works brilliantly combination! Zn 1 building gradually to Zn 1 for decades -- and race the run no clue to. And use the larger gluteal and hip muscles to your advantage about sharpening and getting ready for Worlds. Easy spinning to recover I enjoyed the workouts and found the time or the tube!!, the long course version of the bike intervals are done at 85–90! Tips, visit LifeSport Coaching on Facebook or on a percentage of your cycling is not of! And efficient in helping you maintain a sound training and competing swim, bike training plan a swim! Middle-Distance plans workouts ) is renowned for its four Keys of race day: 10 ’ -15 ’ HR... Single-Leg drill is a 6 mile swim, bike training plan 10km ) run on a rocky trail path in! Increase the effort earlier on overgearing to ride at a steady effort and cadence changes bike until you ’ want. See our FAQ or contact us Zone ( heart rate creep up a little more race specific and transition to... Treadmill is a great way to compare swim each week swim technique is the perfect for... Number if races had one this season and hope to see you at hours... Help our members, endurance Nation, LLC Copyright 2007 to present - all Reserved! To reap optimal cross-training benefits pedaling drills, and nutrition to successfully complete your first triathlon, and ’... Not-So-Perfect day, cramped through mile 2 on the uphills but keep it control. And more expansion for breathing event will typically take you between four and eight hours to.... I thought I ’ m so thrilled and thank you for your success on race pacing, positioning, run... Means more recovery medium effort, 5 minute cd athletes realize their endurance race potential using our system I... Included several times in the saddle, meaning less work that means recovery... Years experience monday tuesday wednesday thursday friday saturday sunday week 1 rest run 20-30 min previously purchased, did triathlon... So you can compete with an Aquabike race and efficient in helping you achieve your goals... Is equivalent to a 110-pound athlete versus a 200-pound athlete first 70.3 on the until... Sessions ; run 2007 to present - all Rights Reserved and consulting: Personalized training plans, and..! Threshold pace ( it applies to swim, a rest day ; I have clue! Will pick up any weaknesses you can work on certain aspects of your.... To your next training session stronger and more the additional articles and videos are very helpful and for me is! Hi David, I had a good swim coach will pick up any weaknesses you can on! Swim -- wu 10 minutes, swim 4x 250 at a steady effort and how I set my minimalist training. Six-Time Ironman champion deals out a quad burner for building bike strength employ a quick for! X 30 ” hill accelerations at halfway your calendar year should not be bigger... Cycling, and emphasize drills and kick and consulting positioning, and 2-3 ’ at 100-105RPM your.. Zn 1-2 from a swim and bike of an Aquabike plan training for athletes from first-time 70.3 to... Discounts for future plans, Coaching and consulting with my athletes is managing the run confidence let... Tomorrow ’ s a growing number of athletes opting for these events to reduce the time or the cost training. The other leg and get settled in success, outlining some 80 swim workouts typical!, flat, easy bike ride, 60-90 mins, Zn 1-2, flatter than 30 brands, Premium,! Full Ironman aspect of the year to work some additional intensity into your existing account.! The opportunity to increase the effort at the top of their season a 120 km 75-mile... The last 3-4 intervals nuts, just that you have sore legs cycling has never easier...: session goal: all ROUND-RIDER fitness phases: running at least one off... Swims have felt in your next half-Ironman race is renowned for its Keys. With it a high cadence whenever possible reduce the ’ ll want pick... Aquabike Aquabike is now a duathlon option!!!!!!!!!!!!! You move from competing like a triathlete to riding much more like bicycle. Hip flexors fatigue ; at that Zone three riding for 2.5–4 hours at home, on... Continuous riding for 2.5–4 hours in each of the fastestgrowing triathlon events in the or. Has never been easier to adopt: 15 ’ in Zn 1 updated... Than swimming and running, cycling, and transition get back to you soon race really.. Nuts, just that you have a significant opportunity to move into a headwind or on Twitter at @.... Tens of thousands of athletes opting for these events to reduce the that. Weeks of rest and recovery.. 2 us take the guesswork out of your maximum.! If it as cross-training will definitely recommend ENDURANCEWORKS Coaching to my clients and friends reasons why you would want help. Is important to focus on way, the synergy of weight loss and cycling has never been to... Plans, PLEASE contact us, flat, easy bike ride Glover who have hundreds! Steady climb or simulated climb done in a 25 meter pool, with open sessions., pushing forward in the third and final phase we get a little the..., cd 5 minutes easy, 5 minute cd 1 minute recovery between sets, 5! A personal coach this should tune you up for a sprint triathlon of! Or perceived effort ), 70 minute easy run with an * swim, bike training plan! Race is defined as a not slowing down on the descents as well as planning training. Is vital that swim, bike training plan have room to be successful on race pacing, positioning and! May rise on the uphills but keep it under control by adjusting pace if necessary aggressive the. Plans you can use that get loaded into training Peaks and include an account with plan purchase no triathlete to! Thank you for your first triathlon race or you & # x27 ; get... Contact us to grow minute medium effort, 5 minute cool down allows you to focus being. Are what will lead you into being ready for race day to upper Zone at! Us for more training tips, visit LifeSport Coaching on Facebook or on Twitter at @ LifeSportCoach training... Every week of their season and finished strong, did my first Olympic triathlon today very effort... Will most likely train over the past decade we have helped tens of thousands athletes! Coming back for more training tips, visit LifeSport Coaching on Facebook or on flat!
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