So it begins… 2013 Season

In Training, Triathlon
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Looking back I would consider my first triathlon experience as BRUTAL. The weather was horrific people were crashing on bikes left right and centre, the run course was so flooded in parts it may as well have been a steeple chase and the swim was the warmest event of the day. Despite all of that I blooming loved it.

So over the course of 2013 I am planning on tackling a few more events because at least now I have a base to build on compared to starting pretty much from scratch last year which was harder graft than I had thought it would be.

This morning I received an email with a subject along the lines of “Three Months Until The Wiggle Tri Challenge 2013” which made me think that it was time to knuckle down and get ready for the start of the season.

I was pretty good decent over the winter and ticked over with a few swims, several runs and several turbo sessions although February was pretty much been a total write-off because of a small bout of ‘Runners Knee‘ caused by ramping up my running distances too quickly.

Four week base

So time for some order.

Week 1

Monday Rest Stretching/Man Yoga
Tuesday Swim Warm Up. 400m as 2 x (50m fc, 50m kick, 50m pull, 50m fc). Main.4 x 100m as (25m easy, 25m hard, 25m easy, 25m hard) with 30 sec rests. 400m as (25m kick, 50m swim). Warm Down. 400m as 2 x (50m fc, 50m back, 50m breast, 50m fc).
Wednesday Run 10 mins easy jog warm up. 5 mins steady pace running. 4 x 30 secs hill sprints. 10 to 15 mins easy warm down
Thursday Swim Warm Up.400m swim easy. Main.4 x 100m as (25m fc, 25m back, 25m breast, 25m fc) with 45 sec rests. 4 x 100m descending pace over each 100m (45 sec rests). Warm Down.400m swim easy
Friday Run 35 mins at steady, conversation pace
Saturday Swim / Bike Warm Up. 400m swim easy. Technique.6 x 50m. Warm Down. 400m swim easy.60 mins bike steady pace
Sunday Bike 90 mins steady pace

Week 2

Monday Rest Stretching/Man Yoga
Tuesday Swim Warm Up. 400m as 2 x (50m fc, 50m kick, 50m pull, 50m fc). Main.4 x 100m as (25m easy, 25m hard, 25m easy, 25m hard). 400m as (25m kick, 50m swim). Warm Down. 400m as 2 x (50m fc, 50m back, 50m breast, 50m fc.)
Wednesday Run 10 mins easy jog warm up. 5 mins steady pace running. 8 x 30 secs hill sprints. 10 to 15 mins easy warm down
Thursday Swim Warm Up.400m swim easy. Main.4 x 100m as (25m fc, 25m back, 25m breast, 25m fc) with 45 sec rests. 4 x 100m descending pace over each 100m (45 sec rests). Warm Down.400m swim easy
Friday Run 40 mins at steady, conversation pace
Saturday Swim / Bike Warm Up. 400m swim easy. Main. 400m as(25m easy, 25m hard). 4 x50m as (25m breast, 25m frontcrawl) with 30secs rests. Warm Down. 400m swim easy. 90 mins bike steady pace
Sunday Bike 100 mins steady pace

Week 3

Monday Rest Stretching/Man Yoga
Tuesday Swim Warm Up.400m swim easy. Main.400m time trial. 200m easy pull. 200m time trial. Warm Down.400m swim easy
Wednesday Run 10 mins easy jog warm up. 5 mins steady pace running. 8 x 30 secs hill sprints. 10 to 15 mins easy warm down
Thursday Swim Warm Up.400m swim easy. Main.4 x 100m as (25m fc, 25m back, 25m breast, 25m fc) with 45 sec rests. 4 x 100m descending pace over each 100m (45 sec rests). Warm Down.400m swim easy
Friday Run 45 mins at steady, conversation pace
Saturday Swim / Bike Warm Up. 400m as (50m fc, 50m kick, 50m pull, 50m fc). Main.2 x 200m as (25m L-arm, 25m easy, 25m R-arm, 25m easy). 8 x 25m as (13m easy, 12m sprint) with 15 sec rests. Warm Down. 200m easy swim. 90 mins bike steady pace
Sunday Bike 120 mins steady pace

Week 4

Monday Rest Stretching/Man Yoga
Tuesday Swim Warm Up.400m swim easy. Main.400m time trial. 200m easy pull. 200m time trial. Warm Down.400m swim easy
Wednesday Run 10 mins easy jog warm up. 5 mins steady pace running. 8 x 30 secs hill sprints. 10 to 15 mins easy warm down
Thursday Swim Warm Up.400m swim easy. Main.4 x 100m as (25m fc, 25m back, 25m breast, 25m fc) with 45 sec rests. 4 x 100m descending pace over each 100m (45 sec rests). Warm Down.400m swim easy
Friday Run 30 mins at steady, conversation pace
Saturday Swim / Bike Warm Up.400m swim easy. Technique 4 x 100m as with 45 sec rests. Warm Down:400m swim easy. 60 min bike steady pace.
Sunday Bike 90 mins steady pace

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