Fitness Routines

Four Month Triathlon Training Program

MONTH 1

WEEK	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	40 min Run	40 min Swim	48 min Bike	24 min Run	24 min Swim	80 min Bike	Rest
2	44 min Run	44 min Swim	53 min Bike	26 min Run	26 min Swim	88 min Bike	Rest
3	48 min Run	48 min Swim	58 min Bike	29 min Run	29 min Swim	97 min Bike	Rest
4	29 min Run	29 min Swim	35 min Bike	17 min Run	17 min Swim	58 min Bike	Rest

MONTH 2

WEEK	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	48 min Run	48 min Swim	58 min Bike	29 min Run	29 min Swim	97 min Bike	Rest
2	53 min Run	53 min Swim	64 min Bike	32 min Run	32 min Swim	107 min Bike	Rest
3	58 min Run	58 min Swim	70 min Bike	35 min Run	35 min Swim	117 min Bike	Rest
4	35 min Run	35 min Swim	42 min Bike	21 min Run	21 min Swim	70 min Bike	Rest

MONTH 3

WEEK	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	58 min Run	58 min Swim	70 min Bike	35 min Run	35 min Swim	117 min Bike	Rest
2	64 min Run	64 min Swim	77 min Bike	38 min Run	38 min Swim	128 min Bike	Rest
3	70 min Run	70 min Swim	85 min Bike	42 min Run	42 min Swim	141 min Bike	Rest
4	42 min Run	42 min Swim	51 min Bike	25 min Run	25 min Swim	85 min Bike	Rest

MONTH 4

WEEK	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	70 min Run	70 min Swim	85 min Bike	42 min Run	42 min Swim	141 min Bike	Rest
2	77 min Run	77 min Swim	93 min Bike	46 min Run	46 min Swim	155 min Bike	Rest
3	62 min Run	Rest	37 min Swim & 74 min Bike	Rest	62 min Swim	124 min Bike & 37 min Run	Rest
4	23 min Swim & 47 Bike	Rest	39 min Swim	78 min Bike & 23 min Run	Rest	RACE DAY	Rest

Program Notes

• Each sport as a short and long session per week.  Work on speed training during the short sessions and endurance during the long sessions.  The last week of every month is a “rest” week, so the duration for each sport is shortened.
• If you miss a day of training, don’t worry; your body will welcome the opportunity for rest!
• The last 2 weeks of month 4 taper off, allowing your body to rest and heal before race day.  The tapering is very important, so don’t over-do it!
• SWIM: Do “speed workouts” on the short swim days by doing a short, fast swim with recovery in between (ie: 5 X 100’s, then 10 x 50’s). Do “Endurance workouts” on the long swim days by swimming straight 500’s with a short rest in between each 500.  Include different strokes, kicking and a few stroke drills each workout.
• BIKE:  Begin your bike workouts with an easy pace for at least 10 minutes to warm up your muscles.  Cycle at your regular cadence and then cool down for at least 5-10 minutes by slowing your pace.  Walk around a bit when you get off your bike and don’t forget to stretch!
• RUN:  Start with a 5 minute warm up by walking, doing a slow jog, stretching, walking again and then build up to your regular running pace.  Never stretch a cold muscle!  If you get tired during your run, add some walking intervals BEFORE you get tired.  (ie: Break your long run up into 1/3rds or ½’s with 2 minute walking intervals before you get tired.) Don’t forget to cool down by walking for 5-10 minutes and doing a light stretch.  Later that evening, do a more intensive stretching.
• BRICKS: The “brick” workouts are in orange text in the final 2 weeks of the training plan.  These are back to back workouts to get you ready for the race transitions.  These should be done at an easy pace.  To make the bike to run transition easier, you may want to consider adding 5-10 minutes of running at the end of your bike rides.

Basic Fitness Routine

This routine is designed for those who don’t have a gym membership or any equipment at home. However, if you do have a gym membership or weights at home, you can follow the routine with a little more variety by using the equipment to target the same muscle groups. Ideally, you would want to workout 6 days a week (which I include in my workout), but if you find that you don’t have the time or are just beginning and don’t want to burn out, try to do at least 3 days a week of cardio plus one day of strength training and step up the intensity.

KATIE’S 6-DAY BASIC EXERCISE ROUTINE:

MONDAYS (Cardiovascular):
Warm up: 5 minutes of light stretching of your legs (hamstrings, quads and calves), back (upper and lower), neck and arms.
Workout: 30 minutes of some sort of aerobic exercise (fast-paced walking, jogging, biking, dancing, swimming, etc.)
Cool down: another 5 minutes of more sustained stretches, doing 2 sets of each stretch and holding for 10-15 seconds.

TUESDAYS (Strength Conditioning):
Warm up: 5-10 minutes of light stretches combined with light aerobic activity such as jogging in place, jumping rope or jumping jacks to get your heart rate up a bit.
Workout: Do 1 set with 8-12 repetitions for each of these exercises (and work up eventually to 3 sets):

• Squats (Quads, Hamstrings, Glutes, Calves): Stand with your feet hip-width apart, toes facing straight ahead. Slowly bend the knees and lower into a sitting position, keeping your torso straight and your abs pulled in tight. Hold the squat for a second, and slowly stand back up. It is important to make sure your knees do NOT go over your toes as this causes knee injuries, so adjust your feet accordingly. You can add variety to this move by putting your back against the wall and sliding down into a seated position, or using an exercise ball between you and the wall. *It may help to hold onto something stable so that you can get a deeper squat without falling over or letting your knees go over your toes.
• Lunges (Quads, Hamstrings, Glutes, Calves): Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don’t let your knee bend past your toes. You can lunge around the room (as if you are taking large, over-exaggerated steps), or just lunge in place, doing 8-12 reps on one leg before switching to the other.
• Push Ups (Chest, Shoulders, Triceps, Back and Abs): Position yourself face down on the floor, balancing on your toes or knees and hands. (I recommend knees for beginners.) Your hands should be wider than the shoulders, body in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up.
• Bicep Curls (Biceps): If you do not have free weights at home, grab something in the 5-10 lb range, like cans of food, milk jugs with water in them, etc. Stand with feet about hip-width apart, holding your weights with the palms facing in. Squeeze the biceps to curl the weights towards the shoulders, keeping the elbows stationary by your side. Slowly lower the weights, keeping a slight bend in the elbows at the bottom. (I would suggest purchasing a few hand weights if you plan on making this routine a part of your daily life. It’s hard to find cans of food that weigh 5 lbs!)
• Crunches (Abs): Lie on the ground with your hands crossed over your chest. Place your feet on the floor with legs bent. Contract your abs to lift your torso and shoulder blades off the floor just slightly. Concentrate on pushing your lower back into the floor and hold for 2 seconds before slowly lowering to the starting position. Do not try to sit all the way up to meet your knees; a slight crunch that contracts your abs is sufficient and safer. Also, pretend you have an orange tucked under your chin as you lift up so that you’re not straining your neck.
• *Calf Raises (Calves): If you have stairs in your home, place the ball of your foot on the lowest step and hold onto the wall or rail for support. Slowly lift up onto your toes, pause, and then lower your heels below the step, so that you feel a slight stretch. Repeat. If you do not have stairs, you can do this on the flat ground, but just won’t get a good stretch coming down. (To make this move a bit more challenging, try doing one leg at a time.)
• *The Plank (Abs, Back, Arms and Legs): This is a yoga and pilates move and is a great core workout. Lie face down with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. (You don’t need to do 8-10 reps of this, but maybe just 3-4.) For beginners, do this move on your knees and gradually work your way up to balancing on your toes.
• *Tricep Dips (Triceps): Sit on the edge of a bench, step or chair and begin with your hands next to your hips and your legs extended. Lift up and bring your hips forward. Bend your elbows (no lower than 90 degrees) and lower your hips down, keeping your shoulders down away from your ears. Push back up without locking your elbows and repeat. (To make this easier, move your feet closer in. To make it harder, walk your feet out or elevate them on another chair or bench.)
  *Bonus: The last three exercises are not required for the beginner program, but if you feel inspired to add a bit more to your strength training, these are great additions.

Cool down: 5 minutes of more sustained stretches, doing 2 sets of each stretch and holding for 10-15 seconds.

WEDNESDAYS (Cardiovascular):
Warm up: 5 minutes of light stretching
Workout: 30 minutes of some sort of aerobic exercise. Do some interval training today every 10 minutes. For example, if you are jogging, start out with a moderate jog for 10 minutes, and then push yourself into a run (or fast jog) for 1 minute, back to moderate jogging for 10 minutes and then another minute of higher intensity, etc. Keep this up for the whole ½ hour.
Cool down: another 5 minutes of more sustained stretches, doing 2 sets of each stretch and holding for 10-15 seconds.

THURSDAYS (Active Rest):
Give your body a break to give your muscles a chance to heal and recover if you are a beginner. If you are not a beginner, do another cardio workout today.
The most beneficial way to spend this day would be to do Pilates, Yoga or a low-impact exercise like walking. If you are unfamiliar with Pilates or Yoga, borrow a beginner DVD from your local library and try it out.

FRIDAYS (Strength Conditioning):
Warm up: 5-10 minutes of light stretches combined with light aerobic activity
Workout: See Tuesday’s work out.
Cool down: 5 minutes of more sustained stretches, doing 2 sets of each stretch and holding for 10-15 seconds.

SATURDAYS (Cardiovascular):
Warm up: 5 minutes of light stretching
Workout: 30 minutes of some sort of aerobic activity.  I like to make Saturday a day for “fun” workouts, like a bike-ride with my family, renting a canoe or kayak, swimming with the family, taking a hike or nature walk, etc.
Cool down: another 5 minutes of more sustained stretches, doing 2 sets of each stretch and holding for 10-15 seconds.

SUNDAY (Rest):
Although today is your day “off” from working out, I still find that a walk around the neighborhood or something similar is a great way to spend part of the day. Anytime you can move, just do it!