Here are proposed training schedules for the next five weeks to get ready for the sixth annual Seagate Pittsburgh Triathlon & Adventure Race along the north shore on July 13. This guide has been developed by triathletes Deb Weaver and Lauren Henzler, and can be adjusted to adapt to your own lifestyle.
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Free clinic
Triathlon 101, a free beginners' clinic, will be held 4 to 6 p.m. on three Sundays, May 18 through June 1, at TRM Cycles, 719 Washington Road, Mt. Lebanon. It will be led by Woody Freese, a 21-year triathlon veteran. The first session will cover open water swimming and proper bike fits; second will touch on heart rate training, stretching and efficient transitions during races; third will cover nutrition and weight-lifting. To register, call TRM Cycles at 412-343-6885.
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The Olympic distance triathlon includes a 1.5K swim (.9 of a mile) in the Allegheny River, 40K bike race (24.8 miles) along the Interstate 279 HOV lanes; and 10K run (6.2 miles) along the Three Rivers Heritage Trail. The event benefits the Friends of the Riverfront, which works to reconnect people and communities to the rivers. For volunteer and race details, call 412-488-0212 or check www.friendsoftheriverfront.org
Week 5 (April 29-May 5)
Tuesday and Friday: Swimming
Begin with a 10-minute continuous warm-up (freestyle).
Then swim 4x100 yards with 40 seconds recovery between and 4x50 yards with 30 second rest. Workout should be at medium intensity.
Wednesday and Saturday: Running
The objective is not distance but time. Run 25 minutes on Wednesday and 30 minutes on Saturday.
Thursday and Sunday: Bicycling
Workouts are not for distance, but time. Complete a 40-minute easy ride on Thursday and a 50-minute ride on Sunday. In the Sunday workout, do six 30-second accelerations with 1:30 easy riding recovery between.
Take Monday off
Week 6 (May 6-May 12)
Tuesday and Friday: Swimming
10-minute warm-up (freestyle). Then swim 6x50 yard with 20 seconds recovery between, 4x75 yards with 30 seconds recovery and 2x100 yards with 40 seconds recovery. Intensity: medium.
Wednesday and Saturday: Running
Run 30 minutes on Wednesday and 35 minutes on Saturday.
Thursday and Sunday: Biking
Complete a 45-minute easy ride on Thursday and a 60-minute ride on Sunday. On Sunday, do eight 30-second accelerations with 60-seconds easy riding recovery between.
Take Monday off
Week 7 (May 13-May 19)
Tuesday and Friday: Swimming
10-minute warm-up. Then swim 4x150 yards with 40-50 seconds recovery between, and 4x75 yards with 20-30 seconds recovery between. Intensity: medium.
Wednesday and Saturday: Running
Run 30 minutes on Wednesday and 45 minutes on Saturday.
Thursday and Sunday: Biking
Complete a 40-50 minute medium intensity ride on Thursday and a 1:15 ride on Sunday. Choose a hilly route on Sunday. The triathlon course includes two long, gradual hill climbs.
Take Monday off
Week 8 (May 20-May 26)
Tuesday and Friday: Swimming
10-minute warm-up. Then swim at hard intensity 14x50 yards with 40-50 seconds recovery between. Finish with a 5-minute easy continuous swim.
Wednesday and Saturday: Running
Run 35 minutes on Wednesday and 50 minutes on Saturday. Remember to always stretch after your run and walk during if you need to.
Thursday and Sunday: Biking
Complete a 40-50 minute medium intensity ride on Thursday and a 1:30 ride on Sunday. In the Sunday workout, do six one minute accelerations with two minutes recovery in between.
Take Monday off
Week 9 (May 27 to June 2)
The next four weeks will be your most challenging weeks. For the next month practice your weaker discipline three times a week. Cut the lesser timed run and bike in half to avoid injury. For example, if you choose to practice three runs this week you would run an extra session for 15 minutes. To keep things interesting in the pool, use a swim workout from prior weeks for your third swim. It is necessary to feed your body during extended workouts and on race day, therefore, you will need to keep nourished during your longer workouts.
Tuesday and Friday: Swimming
10-minute warm-up. Swim at medium intensity 4x200 yards with 50-60 seconds recovery between. Finish with a 5-min. easy continuous swim.
Wednesday and Saturday: Running
Run 30 minutes on Wednesdays and 6 miles on Saturday. Measure the course beforehand or run on a measured course (Three Rivers Heritage Trail, Eliza Furnace Trail). Stretch after your run, and walk if you need to.
Thursday and Sunday: Biking
Complete a 40-50 minute medium intensity ride on Thursday and a 1:45 ride on Sunday. In the Sunday workout, do six 2 minute accelerations with 3 minute recovery in between. Bring plenty of water and sports drink and try a nutrition bar or energy gel mid-ride (Even if you're not hungry it is important to reenergize. A banana or peanut butter sandwich might work better for you).
Take Monday off
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