OK, triathletes: the next three weeks will involve your hardest and longest workouts to get ready for the Seagate Pittsburgh Triathlon on July 13. You know your body best. If it's too much, reduce your workout time (or distance) by 5 to 10 percent; if it's too little, add 5 percent.
 |
|
| |
Kayak practice
For those participating in the Adventure Race part of the Seagate Pittsburgh Triathlon on July 13, there will be kayaking practice sessions at Three Rivers Rowing Association, www.threeriversrowing.org on Washington's Landing, 6:30 to 8:30 p.m., Monday and Wednesday evenings. $55 for eight weeks or $10 per session.
To register, call 412-231-8772.
| | |
|
|
Practice your weaker sport three times a week through week 12, drink plenty of water or sport drink and eat an energy snack midway through your workouts.
Again, this guide, developed by local triathletes Deb Weaver and Lauren Henzler, is merely a suggested schedule. Adapt this to your lifestyle.
Week 10 (June 3-June 9)
This week will include your longest run before race day. It's time to sign up for the Team Pittsburgh Open Water swim (1-mile or 2-mile) in Lake Arthur at Moraine State Park on June 28. This is a perfect warm-up for your swim on race day. Visit www.friendsoftheriverfront.org for entry forms or call 412-648-8341.
Tuesday and Friday: Swimming
Begin with a 10-minute continuous swim (freestyle). Then swim at hard intensity 8x100 yards with 40 to 50 seconds recovery between. Finish with a 5-minute easy continuous swim.
Wednesday and Saturday: Running
Run 25 to 30 minutes on Wednesday and 8 miles on Saturday. Measure the course beforehand or run on a measured course (Three Rivers Heritage Trail, Eliza Furnace Trail). Always stretch after your run and walk during if you need to.
Thursday and Sunday: Biking
Complete a 45- to 60- minute medium intensity ride on Thursday and a 2 hour ride on Sunday. Make the most of your longer rides. Check out area parks that have paved biking trails for a change of pace (Moraine State Park, Ohiopyle).
Take Monday off
Week 11 (June 10 to June 16)
It's one month from event day. This week we will complete exact race day distances.
Tuesday and Friday: Swimming
Begin with a 5-minute continuous swim. Then swim freestyle one mile straight. Bring a friend to count for you (33 laps or 66 lengths in a 25-yard pool). Note your time so you know what to expect on race day. Finish with a 5-minute easy continuous swim.
Wednesday and Saturday: Running
The objective is distance but not time. Run 4 miles on Wednesday and 6 miles on Saturday. Run on a measured course. (Three Rivers Heritage Trail, Eliza Furnace Trail).
Thursday and Sunday: Biking
Complete a 15- to 20-mile ride on Thursday and a 25-mile ride on Sunday. Again, measure your training route beforehand or purchase a bike odometer.
Take Monday off
Week 12 (June 17-June 23)
This week we will begin "brick" workouts. A brick is two workouts back-to-back. The most challenging transition during the triathlon is biking to running. We will practice bike to run bricks for the next three weeks on Sundays. Your body will learn to expect a brick on Sundays (race day lands on a Sunday).
Tuesday and Friday: Swimming
Begin with a 10-minute continuous swim. Then swim freestyle (medium/hard intensity 4x400yds with a 60 to 90-second break in between. Finish with a 5-minute easy continuous swim.
Wednesday and Sunday: Running
The objective is distance, not time. Run 6 miles on Wednesday and 3 miles on Sunday after your 25-mile ride (brick).
Thursday and Sunday: Biking
Complete a 15-mile hard intensity ride on Thursday and a 25-mile medium intensity ride on Sunday (followed by a 3-mile run). Use measured routes or use an odometer.
Saturday Extra workout
Complete your third workout of your weaker discipline. Depending on your level of training, cut one of your workouts above in half for your third workout.
Take Monday off
Week 13 (June 24-June 30)
This Saturday is the Team Pittsburgh Open Water Swim at Moraine State Park. Remember to warm up swimming 5 to 10 minutes before the race. Relax and have fun!
Tuesday and Friday (Saturday-Open Water Swim): Swimming
Begin with a 10-minute continuous swim. Then swim 6x200 yds your choice of stroke with 40 seconds in between. Finish with a 5-minute warm down. If you decide not to swim Friday before the open water swim, take a short run or bike and stretch thoroughly.
Wednesday and Sunday: Running
The objective is time, not distance. Run 40 minutes on Wednesday and 50-minutes on Sunday after your 60-minute bike (brick).
Thursday and Sunday: Biking
Complete a 15-mile hilly ride on Thursday and a 60-minute easier ride on Sunday (followed by a 50 minute run).
Saturday Extra workout
If you're not participating in the open water swim, complete a simple workout of your weaker discipline (maximum 30 minutes) followed by thorough stretching.
Take Monday off
E-mail this story 
