02/01/09
This schedule will help intermediate triathletes prepare for the first significant race of the 2009 season, the Icebreaker, on April 19 at Granite Beach at Folsom Lake. It is a sprint triathlon a half-mile swim, a 13-mile bike ride, a 4-mile run. Jack Powless, a 15-time Ironman triathlon finisher and certified Level II triathlon coach at Endless Training in Roseville, devised the program. It can be seen in full, along with Powless' explanation of pull and kick drills and other workout tips, at www.sacbee.com/ triathlon. Powless cautions that you must already have a swimming, cycling and running base, and consult with your physician before starting training. He says his program "is for someone who maybe has finished one or two triathlons but hasn't really had a plan yet." To sign up for the Icebreaker Triathlon, go to www.tbfracing.com/ events/icebreakertri.html . Powless can be reached by e-mailing powlessjack@ comcast.net. Sam McManis smcmanis@sacbee.com WEEK 8 Monday: Off Tuesday Swim: Warm-up (or WU): 200-300 yards with pull and kick drills; main set (MS): 4 x 200 yards, 4 x 100 yards at 80 percent of race pace; cool-down (CD): 200-300 yards with drills. Total: 1,600-1,800 yards. Track run: 5-6 miles. WU: easy jog; MS: 4 x 800s, 400 (recovery interval); CD: easy jog. Wednesday Bike: Moderate pace with rolling hills, stay seated at 70 percent of maximum heart rate. Total: 1.5 hours or 25 miles. Weights: 8-10 reps upper body circuit, 15-20 reps for legs at 1-2 sets. Thursday Swim: WU: Easy to moderate pace, 100 free, 100 kick, 100 drill x 2; MS: 80 percent of race pace with 50 pull, 50 kick, 50 free x 6 (30 seconds rest between); CD: 200-300 yards with drills. Total: 1,600-1,800 yards. Run: 4-6 miles, 60 percent of maximum heart rate. Friday Bike: WU: Easy spin for 30 minutes in small gear at comfortably high RPM (keep heart rate at 60 percent of maximum or less); MS: 5 x 1 minute single leg spins (alternating), 5 minute recovery spin, 10 minutes heal/toe drill (focus on heal to rear axle and toe to front axle). Total: 1.5-2 hours or 20-25 miles. Weights: Same as Wednesday. Saturday Swim: WU: 200-300 yards with pull and kick drills; MS: 4 x 200 (30 seconds rest between), 4 x 100 (20 seconds between), the times on each set consistent with the first one, establishing the time for the set; CD: 200-300 yards with drills. Total: 1,600-1,800 yards. Run: 5-7 miles at 70 percent of maximum heart rate. Sunday Bike: Flat course at 70 percent of maximum heart rate. Total: 2-3 hours or 30 to 40 miles. Weights: Same as Friday. Weekly total Swim: 4,800-5,400 yards Run: 13-17 miles Bike: 5-6.5 hours or 75-90 miles
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