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"The miracle isn't that I finished. The miracle is that I had the courage to start."
Kitsap TriBabes
Off/Pre Season Training
Many Future Tri Babes wonder WHAT they SHOULD do BEFORE they start the Triathlon Training Season in
May. Please be re-assured by the fact that you SHOULD not do ANYTHING. You can do absolutely nothing,
and can have done absolutely nothing for your entire life, and still be comPLETEly prepared to successfully
comPLETE our first official 2012 training. However, if you would LIKE to do something before our 2012 Tri
Babe season begins, my strongest suggestion is to attend as many of the Winter Workshops that I conduct
as is possible for you. My next strongest suggestion is that you attempt to follow the "Off Season" training
schedule that I have detailed below. Please know that this is only a suggestion. In no way should you
think that if you do NOT follow this, then you can NOT begin the 2012 Kitsap Tri Babe training. This is
simply a guideline for those of you who are feeling like you'd like to get a "jumpstart" on our official 2012
training season.
The goals of an "off season" training schedule are thus: 1) prevent and avoid injury; 2) maintain a base level of fitness; 3) do focused work on "problem" issues and areas; 4) work alternate muscles so that you are a more well-rounded athlete when you begin your specific "in season" training. These goals are best accomplished by interval work and by cross-training.
The following schedule is meant to accomplish the previous goals. I have given you a job for each of the seven days in a week. You can do the workouts in this order or whatever order works best for your schedule. You can also replace what I have suggested with your own favorite work-outs. If this seems too easy, just double or triple my suggestions. If it seems too hard, cut them in half and build up.
DAY ONE: Pool Swim. For those of you who have problems swimming, now is the time to enroll in a masters class so that you can get proficient at the freestyle/crawl stroke. (I, your Tri Turtle, WILL provide repeated Swim focused Winter Workshops at the Beginning, Intermediate, and Advanced levels. You can also Google "Olympic Aquatic Club" for info on how to join Marilyn Grinwold's Master's classes - she is the best swim coach in the county bar none!)
For those of you who are already able to do the freestyle stroke, follow this interval work-out:
1) 10 lengths free-style warm-up
2) alternate one length as fast as you can with one length slow recovery (free-style). Repeat 4 more times for a total of 10 lengths (5 fast; 5 slow).
3) do five lengths arms only (the pool has little floats you can put between your legs or you can bring a noodle to wrap around your legs).
4) do five lengths legs only (again, use the pool's kick board or bring your own noodle).
5) 10 lengths Freestyle cool down.
VOILA . . . 40 lengths or 1/2 mile PLUS of power swimming!!! Feel free to repeat and/or double this if you want to build up to an Olympic or ½ Ironman Distance next year.
DAY TWO: Cross Training Type One. Choose an activity OTHER than swimming, biking or running that you are interested in exploring. This could be Pilates, aerobics, YOGA, rock climbing, YOGA, canoeing, spin class, YOGA, kick boxing, cross-country skiing, YOGA, hiking, or whatever you want!!!!!!!!
DAY THREE: Interval Run. My suggestion is that you go to the track and do the following work-out:
1) 4 laps warm-up
2) Run the straight part as fast as you can, walk the curved part to recover. Do this for a total of eight times.
3) 4 laps cool down
If getting to the track is too hard, you can find a hill near your house and run up it, walk down it. OR just take a run and alternate periods of running fast with periods of running slowly.
DAY FOUR: Cross Training Type Two. Pick a different non-triathlon activity, for example, YOGA, and enjoy it.
DAY FIVE: Bike Ride. If you CAN purchase or already have a bike trainer, use it to vary periods of spinning hard and fast with periods of recovering. OR, go find a hill near your house and ride up and down it as many times as you can. OR, just find a 30-60 minute route that you enjoy and ride it. If you can alternate periods of riding hard and fast with periods of slowly recovering, that would be great.
DAY SIX: Strength Training. You can get a video, do a machine work-out at a gym OR, you can just do some old fashioned sit-ups and push-ups. 15-30 minutes is great!!!!!
DAY SEVEN: And on the 7th day, the Tri Goddess rested.
The goals of an "off season" training schedule are thus: 1) prevent and avoid injury; 2) maintain a base level of fitness; 3) do focused work on "problem" issues and areas; 4) work alternate muscles so that you are a more well-rounded athlete when you begin your specific "in season" training. These goals are best accomplished by interval work and by cross-training.
The following schedule is meant to accomplish the previous goals. I have given you a job for each of the seven days in a week. You can do the workouts in this order or whatever order works best for your schedule. You can also replace what I have suggested with your own favorite work-outs. If this seems too easy, just double or triple my suggestions. If it seems too hard, cut them in half and build up.
DAY ONE: Pool Swim. For those of you who have problems swimming, now is the time to enroll in a masters class so that you can get proficient at the freestyle/crawl stroke. (I, your Tri Turtle, WILL provide repeated Swim focused Winter Workshops at the Beginning, Intermediate, and Advanced levels. You can also Google "Olympic Aquatic Club" for info on how to join Marilyn Grinwold's Master's classes - she is the best swim coach in the county bar none!)
For those of you who are already able to do the freestyle stroke, follow this interval work-out:
1) 10 lengths free-style warm-up
2) alternate one length as fast as you can with one length slow recovery (free-style). Repeat 4 more times for a total of 10 lengths (5 fast; 5 slow).
3) do five lengths arms only (the pool has little floats you can put between your legs or you can bring a noodle to wrap around your legs).
4) do five lengths legs only (again, use the pool's kick board or bring your own noodle).
5) 10 lengths Freestyle cool down.
VOILA . . . 40 lengths or 1/2 mile PLUS of power swimming!!! Feel free to repeat and/or double this if you want to build up to an Olympic or ½ Ironman Distance next year.
DAY TWO: Cross Training Type One. Choose an activity OTHER than swimming, biking or running that you are interested in exploring. This could be Pilates, aerobics, YOGA, rock climbing, YOGA, canoeing, spin class, YOGA, kick boxing, cross-country skiing, YOGA, hiking, or whatever you want!!!!!!!!
DAY THREE: Interval Run. My suggestion is that you go to the track and do the following work-out:
1) 4 laps warm-up
2) Run the straight part as fast as you can, walk the curved part to recover. Do this for a total of eight times.
3) 4 laps cool down
If getting to the track is too hard, you can find a hill near your house and run up it, walk down it. OR just take a run and alternate periods of running fast with periods of running slowly.
DAY FOUR: Cross Training Type Two. Pick a different non-triathlon activity, for example, YOGA, and enjoy it.
DAY FIVE: Bike Ride. If you CAN purchase or already have a bike trainer, use it to vary periods of spinning hard and fast with periods of recovering. OR, go find a hill near your house and ride up and down it as many times as you can. OR, just find a 30-60 minute route that you enjoy and ride it. If you can alternate periods of riding hard and fast with periods of slowly recovering, that would be great.
DAY SIX: Strength Training. You can get a video, do a machine work-out at a gym OR, you can just do some old fashioned sit-ups and push-ups. 15-30 minutes is great!!!!!
DAY SEVEN: And on the 7th day, the Tri Goddess rested.