2012 UCANDOIT Colonial Beach Sprint Plan - Intermediate
15 weeks - $150.00
Total Miles: 1
Total Hours: 72
Total Miles: 1
Total Hours: 72
Triathlon program for new triathletes attempting their first triathlon. May also be used for athletes who have been off for years, and want something simple to get them into training saftely.
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Swim
Custom
Planned Time: 0:30:00
8 x 25 yards freestyle with 20 SR - make sure to do this slow 8 x 25 hand lead kick on side, switch sides each 25 (see attached file). focus on long streamlined body 4 x 25 stroke and pause drill - start position is right hand in front, body slightly on side, left hand at side near thigh. Pause here, then stroke and switch sides and pause (you will still be kicking during this pause)
Planned Time: 0:30:00
8 x 25 yards freestyle with 20 SR - make sure to do this slow 8 x 25 hand lead kick on side, switch sides each 25 (see attached file). focus on long streamlined body 4 x 25 stroke and pause drill - start position is right hand in front, body slightly on side, left hand at side near thigh. Pause here, then stroke and switch sides and pause (you will still be kicking during this pause)
Workout #2 : Run
Custom
Planned Time: 0:15:00
15 min run as follows - 2 min run, 1 min walk (repeat until finished)
Planned Time: 0:15:00
15 min run as follows - 2 min run, 1 min walk (repeat until finished)
Workout #3 : Run
Custom
Planned Time: 0:10:00
10 min easy run off bike - may be done on treadmill 2 min run/1 min walk, repeat until finished with 10 min
Planned Time: 0:10:00
10 min easy run off bike - may be done on treadmill 2 min run/1 min walk, repeat until finished with 10 min
Workout #4 : Bike
Custom
Planned Time: 0:30:00
bike 30 min on roads or on trainer at gym.
Planned Time: 0:30:00
bike 30 min on roads or on trainer at gym.
Workout #5 : Swim
Custom
Planned Time: 0:30:00
8 x 25 yards freestyle with 20 SR - make sure to do this slow 8 x 25 hand lead kick on side, switch sides each 25 (see attached file). focus on long streamlined body 4 x 25 stroke and pause drill - start position is right hand in front, body slightly on side, left hand at side near thigh. Pause here, then stroke and switch sides and pause (you will still be kicking during this pause)
Planned Time: 0:30:00
8 x 25 yards freestyle with 20 SR - make sure to do this slow 8 x 25 hand lead kick on side, switch sides each 25 (see attached file). focus on long streamlined body 4 x 25 stroke and pause drill - start position is right hand in front, body slightly on side, left hand at side near thigh. Pause here, then stroke and switch sides and pause (you will still be kicking during this pause)
Workout #6 : Day Off
Custom
Planned Time: 0:00:00
Day off or use it to swap with another day
Planned Time: 0:00:00
Day off or use it to swap with another day
Workout #7 : Bike
Custom
Planned Time: 0:40:00
40 min ride - pay attention to your cadence with your pedaling. goal is to make sure that the gearing is easy, and you can spin those pedals quickly and efficiently. Goal for end of season? 90 rpms!
Planned Time: 0:40:00
40 min ride - pay attention to your cadence with your pedaling. goal is to make sure that the gearing is easy, and you can spin those pedals quickly and efficiently. Goal for end of season? 90 rpms!
Workout #8 : Run
Custom
Planned Time: 0:15:00
15 min run as follows - 2 min run, 1 min walk (repeat until finished)
Planned Time: 0:15:00
15 min run as follows - 2 min run, 1 min walk (repeat until finished)
Workout #9 : Swim
Custom
Planned Time: 0:30:00
8 x 25 yards freestyle with 20 SR - make sure to do this slow 8 x 25 hand lead kick on side, switch sides each 25 (see attached file). focus on long streamlined body 4 x 25 stroke and pause drill - start position is right hand in front, body slightly on side, left hand at side near thigh. Pause here, then stroke and switch sides and pause (you will still be kicking during this pause)
Planned Time: 0:30:00
8 x 25 yards freestyle with 20 SR - make sure to do this slow 8 x 25 hand lead kick on side, switch sides each 25 (see attached file). focus on long streamlined body 4 x 25 stroke and pause drill - start position is right hand in front, body slightly on side, left hand at side near thigh. Pause here, then stroke and switch sides and pause (you will still be kicking during this pause)