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A TriRenaissance Triathlon Lifestyle Webzine December 2008 
  

www.TriRenaissance.com



I have never been a killer. I'm not an aggressive personality and if I can remember any emotion I felt during a race it was fear. The greatest stimulator of my racing was fear.

Herb Elliott


"A journey of 140.6 miles begins with a single swim stroke."© Cliff Eggink
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IRONMAN ARIZONA 2009

Special 2009 Ironman Arizona Online Training Program from TriRenaissance Coaching, LLC. 

Novice and Master Athletes are our specialty! LIMIT - six clients.

The plans are course specific and will be tailored to each individual athlete participating in our special IM AZ 2009 program. For people living out of state, we will have a course preview a day or two before the event. We will have van tour of the bike course and a bike ride of the (one loop - 8 miles) run course.


Each participant will complete a background questionnaire which includes athletic history, age, family status, medical history, type of bike and other equipment, goals, description of local training areas, etc. A heart rate monitor is also a must.

A hold harmless waiver must be signed and a release from his/her health care provider is also required.
Sign up for this program will close Dec. 12, 2008.

Why a special course specific plan with special low coaching fees? The course is in my backyard; I have done IM AZ three times. It’s a natural!

Our training plan philosophy for an Ironman distance event includes the BMT periodization method; BUILD – MAINTAIN – TAPER.
This training theory was developed by TriRenaissance Coaching for first-timers, boomers, and seniors.


Pricing: www.TriRenaissance.com   
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* GET ACTIVE! Below is our permanent prescription to those of you that are not yet active.
Get Active! Get Started!

 

Step 1: Get up and be grateful that you are alive.

 

Step 2: Pick an activity. Play kickball, four square, dodge ball, do Nordic walking, Irish road bowling, wiffleball, synchronized swimming, four-on-four flag football, arm wrestle, exercise for weight loss, cross-train, stretch, play ping-pong, golf and carry your clubs, do yoga, do pilates, stand while you fish, play tennis, shoot some hoops, skate, kick a ball, play catch, jump waves, dance, hike, water-ski, stroll, horseback ride, skull, meander, bike, go to a gym, set up a gym at home, walk with purpose to do your errands, bounce on a pogo stick, garden, clean house with gusto, rock climb, wash the car, be your own chore service provider, fidget, aquajog, fence, row, kayak, canoe, play handball, peddle boat, dragon boat, play croquet, throw a frisbee, bowl, participate in pool aerobics, do tai chi, play bocce or pickleball, play squash, H2O hockey, badminton, or racquetball, play horseshoes or shuffleboard, lift weights, surf, boogie-board, ski, skim board, play lacrosse or tether-ball, windsurf, do karate, jujitsu, ballroom dance, snorkel, curl, snowshoe, train for a sprint triathlon, scuba dive, jump rope -the possibilities are endless.

 

Step 3: If you don't know what activity to choose, start out doing what you liked to do as a child!

 

Step 4: After you have picked an activity, and before getting active, get a physical from your health care provider. Also see your doctor before increasing the intensity, speed, or duration of any activity that you are already involved in.

 
Step 5: GET ACTIVE! Then relax, rest, and recover. Eat to fuel your LifeStyle, no more, no less.


IronBoomerSays:™
Speed, distance, and intensity will be different for everyone. Set an agenda and workout schedule that you are comfortable with. If you haven't been active and want to start, start out slowly and don't overdo it.

"Getting Started"  How to.

* SET A HEALTH AND FITNESS GOAL!
Make all of your life goals as specific as possible:
How long will you exercise today, tomorrow, next week? At what intensity or how hard? Focus on how achieving those goals will improve your life. Use a journal to record your goals and your progress toward them.

* CREATE A DAILY EXERCISE PLAN THAT YOU WILL STICK TO LONG-TERM, A PLAN THAT FITS INTO YOUR LIFESTYLE.
Begin slowly, at a low level of intensity, and build up gradually to 30 to 60 minutes of physical activity most days of the week. You can break the activities into shorter intervals, such as taking two 30 minute walks, or even doing four different activities (swim, bike, jog or hike) instead of taking a 60 minute walk.

* STAY COMMITTED!
Many people find it helps to share their health and fitness goals with a friend or family member. Online sites can also provide support.

The plans below are samples of training plans that we have used. 
We are not recommending that you use them,
your training is up to you, your coach, and doctor.

These basic 5K, 10K and triathlon training plans will be on this page thru 2010,
refer back to them as often as you wish.

BASIC TRAINING PLAN FOR YOUR FIRST 5K

 

Your first 5K, 12 week build up program.

 

Beginners should not be afraid to walk. If at any time you feel over worked, try a walk-jog combination. As an example, you could jog 5 minutes, walk 5 minutes, jog 5 minutes etc. If you would like more information on this, contact us.

IronBoomer.org recommends you wear a heart rate monitor when you train. Buy one, read the instructions, and use it.

 

If you want to take more than 12 weeks to prepare for your first 5K, simply repeat any of the weeks until you feel like progressing.

 

You should be walking, bike riding or doing some form of activity before staring this beginner level program. We think you should be walking at least 20 minutes per day, four to five days per week. You should to discuss a "get off the couch" program with your doctor. IronBoomer.com

 

WeekMonTueWedThurFriSatSun
1off30 min. walk or jogoff30 min. walk or jogoff30 min. walk or jogoff
2off35 min. walk or jogoff35 min. walk or jogoff35 min. walk of jogoff
3off40 min. walk or jog off40 min. walk or jogoff40 min. walk or jogoff
4off45 min. walk or jogof45 min. walk or jogoff45 min. walk or jogof
5off1.5 mile jogoff1.5 mile jogoff1.5 mile jogoff
6off 1.75 mile jogoff1.75 mine jogoff1.75 mile jogoff
7off2 mile jogoff2 mile jogoff2 mile jog off
8off2.25 mile jogoff2.25 mile jogoff2.25 mile jogoff
9off2.5 mile jogoff2.5 mile runoff2.5 mile jog30 min. walk
10off2.75 mile jogoff2 mile runoff2.75 mile jog40 min. walk
11off3 mile jogoff2 mile runoff3 mile jog40 min. walk
12off3 mile ez runoffCombo 2 mile walk & runoffrest5K race enjoy!

Need help? www.TriRenaissance.com


First 10K 8 week buildup program after having completed a 5K race.

First 10K 8 week buildup program after having completed a 5K race.


Week MonTueWedThurFriSatSun
1off2 mile jogoff2 mile jogoff2 mile jogoff
2off2 mile jogoff2 mile jogoff3 mile jogoff
3off3 mile jogoff3 mile jogoff3 mile jogoff
4off3 mile jogoff3 mile jogoff4 mile jogoff
5off5 mile jogoff2 mile runoff5 mile jogoff
6off5 mile jogoff2 mile runoff5 mile jog30 min. walk
7off6 mile jogoff2 mile runoff5 mile jog40 min. walk
8off4 mile ez jogoff2 mile jogoffrest10K Race enjoy!

 

If you want to take more than eight weeks to prepare for your first 10K, simply repeat any one of the weeks at any point in the schedule.

Always check with your doctor before starting any new activity or increasing your activity.

A portion of these programs are based on Paddy Savage's first-timers' program in Hal Higdon's "How To Train."

CYCLING Workouts: www.irongeezer.org

SWIMMING Workouts: www.irongeezer.com

COACHING Online or personal: www.TriRenaissance.com


Swim - Bike - Run  
Your 12 Week First Sprint Triathlon Training Plan  

This program is for beginners of ALL AGES! It is not based on speed, but on endurance. You can go as slow, or fast as you want. The training schedule is in minutes, not yards or miles. Since this is your FIRST triathlon, the goal is to finish and to have fun!

Before starting this program, you should have been walking, biking, or running consistently. If not, work on being able to swim for 20 minutes, bike 30 minutes and run/walk 20-30 minutes.

If you can't do all the minutes in the program below, don't worry. 45 min. of running or 35 min. of swimming does sound like a lot. Just do the best you can. On race day, you will get an extra boost from race day adrenaline. However, make sure that you have done at least one 800 yard swim before your event, especially if your first tri is in a lake or the ocean and not in a pool. Biking will be easy at the sprint tri distance. During the run, you can stop and walk as much as is needed, it's allowed in an event.

 

This plan will be posted here thru 2010.

Put his site in your favorites, and refer to it as often as you need to when you start your training plan.

 

A typical sprint triathlon is a 500 yard swim, 12 mile bike ride, and a 3 mile run. These distances are often expressed metrically: 400m swim, 20k bike and a 5k run.

 

This training plan is in minutes, not miles or yards. Naturally, you can change the days of the week to suit your schedule.

WeekMonTueWedThurFriSatSun
1Swim 15 Run 20offBike 35Run 20Swim 30offBike 40
2Swim 20 Run 25offBike 35Run 20Swim 30offBike 45
3Swim 20 Run 25offBike 30Run 25Swim 35offBike 45
4Swim 20 Bike 30offRun 25Swim 25Bike 45offRun 30
5Swim 25 Run 30offRun 25Run 30Swim 30offBike 45

6 EZ

Run 15offBike 25Run 15Bike 25offSwim 20
7Run 20offBike 30Bike 25Run 20offSwim 25
8Swim 25 Bike 35offRun 35Bike 50Swim 30offRun 35
9Swim 25 Bike 35offRun 25Swim 30Bike 35 Run 20offRun 35
10Swim 30 Run 30offBike 45Run 45Swim 35offBike 60
11Swim 20 Bike 30offRun 25Bike 35Swim 20offBike 55 Run 30
12Swim 20offoffRun 30Bike 45offSwim20
RaceoffBike 15offSwim 10Run 10offRace enjoy!


START -SWIM - TRANSITION #1 - BIKE - TRANSITOIN #2 - RUN - FINISH

 

The Start: Your race may start on dry land, or in the water. This information will be available when you sign up for the event. Find out about the start, and practice that type of start.

 

Transition #1: Known as T1, swim to bike. After leaving the water, you will proceed to a transition area. You will need to don and fasten your bike helmet, shoes, glasses, race number, and whatever you need before mounting your bike. Your race web site and race packet will explain where the transition area will be located, and how to enter and exit. If not, check this out first thing race morning. Be sure to practice the swim to bike transition during your training.

 

Transition #2: Known as T2, bike to run. You will return to the area that you left on your bike. You will remove your bike helmet, after racking your bike etc. Put on your running shoes, cap and any other special equipment (no personal audio equipment) that you prefer to have while you run. Practice the bike to run transition in your training.

 

Tip 1: If at all possible, we recommend that you watch a triathlon in person, before you participate in your first one. It will make your First triathlon a little easier.

 

Tip 2: Know the course. If the course is near your home, and it is safe to do so, practice on that course, at least once.

 

Tip 3: Know the rules of triathlon. A sanctioned race - sanctioned by the governing body USAT - will adhere to the competitive rules of that organization. You should review these rules, especially the drafting rules. www.usatriathlon.org  

 

Tip 4: You will here the word "brick" from triathletes during your training. A brick is when, in your training, you swim/bike, or bike/run, or swim/bike/run quickly in that order. It is what you will do in a triathlon, so it is a good idea to practice bricks. It will help your muscles adapt to the demands.


When you’re ready to begin running, follow these seven training tips:

 

1. Start with walking.

 

If you aren’t used to walking regularly, for at least 30 minutes, then you’re not ready to leap into a jog. Instead, spend a few months walking three to five days per week, starting at 10 to 15 minutes, and working your way up to 30 to 60 minutes.

 

2. Incorporate jogging intervals into your walk.

 

Build up to the higher intensity and higher impact of running by inserting small doses at regularly spaced intervals into your walk. Start with a 5-to-1 ratio (10 minutes walking, following by 30 seconds of jogging.) Then gradually increase the time you spend jogging over three to six months time until you’ve reached a 1-to-1 ratio (two minutes walking: two minutes running, up to 10 minutes walking: 10 minutes jogging.) Gradually progress the ratio to favor more running and less walking.

 

3. Insert walking into long runs.

 

The body’s energy systems operate best when allowed recovery intervals. So, once you’re fit enough to go on three- to 10-mile runs, insert a minute or two of fast walking every 10 or 20 minutes. The longer you run, the more walking you should interject. You can certainly get by without doing this, but you’ll minimize the cumulative pounding forces and also allow your energy systems a little recovery time by adding these barely-noticeable intensity rests.

 

4. Lace Up.

 

Make sure you are wearing proper running shoes, not flimsy sneakers.

 

5. Choose softer surfaces.

 

Concrete and asphalt reflect landing forces back up your leg. So when possible, run at least some of the time on soft tracks or dirt trails. When you run on grass or dirt, be aware of uneven terrain or holes in the ground that can make you stumble.

 

6. Progress slowly.

 

Many injuries come from doing too much too soon. Give your body a chance to adapt to increasing levels of exercise. Bump up your mileage or time spent doing harder intensities slowly: Aim for increases of around 5 percent per week.

 

7. Fuel up.

 

Avoid entering long or hard runs hungry. Eat or drink some source of calories before you start, especially in the morning if you haven’t eaten breakfast. During sessions lasting longer than 90 minutes, take along a sports drink or goo, to provide carb calories for energy, and water, to stay hydrated. Research shows that carbohydrate supplementation during endurance workouts can help prevent the negative immune response that is a common effect of long, grueling workouts.

Health/msn.com

Need individual mentoring or coaching? www.TriRenaissance.com


www.TriRenaissance.com

Triathlon Terms:

Attack: In cycling, a sudden acceleration to pull away from another rider or group of riders.

 

Bike rack: The structure that holds bicycles in an upright position in the transition area. Triathletes have a designated spot on a rack to pick up and leave their bike.

 

Breakaway: When one or more athletes speed up in an attempt to distance themselves from the rest of the pack.

 

Bunch: In cycling, the main group of riders; also known as the "pack" or "field."

 

Changeover: The transition between the three legs of the triathlon.

 

Draft: A tactic in which a cyclist takes a position in the slipstream behind another rider to take advantage of reduced wind resistance.

 

Drift: In cycling, to move laterally while going forward, usually from taking a corner too hard.

 

Field: In cycling, the main group of riders; also known as the "bunch" or "pack."

 

Flyer: A surprise attack usually done by one cyclist.

 

Force: In cycling, to increase the pace so the group must cycle harder.

 

Freestyle: The most common swimming stroke made facing forward with alternating strokes of the arms and a continuous up-and-down kick; also called the "crawl” or “front crawl.”

 

Ironman: Originally the term for the winner of the Hawaiian Triathlon now applied generally to long-distance triathlons. The traditional Ironman distance is 3.8-km swim, 180-km bike, and 42.2-km run.

 

ITU: International Triathlon Union

 

Kick: A burst of speed saved for the final stretch of a long race.

 

Lap: One complete circuit of a course.

 

Leg: One of a number of stages of a race, each of which must be completed.

 

Olympic: One of the four distances used in triathlon competitions. It is comprised of a 1.5-km open-water swim, 40-km cycle, and 10-km run.

 

Pack: In cycling, the main group of riders; also known as the "bunch" or "field.”

 

Pontoon: The floating apparatus for the mass start of the swimming leg.

 

Pull: In cycling, to take a turn at the front of the group, maintaining the same speed of the group and allowing other cyclists to draft.

 

Red card: A card representing disqualification, handed out by a race official in running or cycling for dangerous or repeat offences.

 

Sit in: In cycling, to draft, or sit closely behind the rider immediately in front.

 

Slipstream: In cycling, the area of least wind resistance behind another rider.

 

Spin out: In cycling, to lose rear-wheel traction in a turn and have the rear of the bicycle break loose and turn around completely. Also, see Wipeout.

 

Sucking on the wheel: A group of triathletes take turns in the lead during the cycling leg, allowing the others to cruise in their slipstream and conserve energy.

 

Swim buoy: A marker used as a turning point in the swim course.

 

Swim exit ramp: The ramp that provides triathletes with a smooth, safe exit from water to land.

 

Swimming cap: A lightweight, head-hugging and flexible cap that holds the hair in place and reduces resistance when swimming; mandatory during the swim leg.

 

Transition area: The area used to change from one discipline to the next.

 

Ultra distance: One of the four triathlon competition distances. It exceeds the traditional “Ironman” triathlon distance of 3.8-km swim, 180-km bike, and 42.2-km run. Most Ultras are held over a multiple of “Ironman” distances (double, triple, quadruple, etc).

 

Wetsuit: A tight-fitting rubber suit worn to keep a swimmer warm and increase buoyancy.
source: CBC

Always check with your doctor before starting any new exercise plan.