01/04/09
This schedule will help novice to 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, alongside Powless' explanation of pull and kick drills and other workout tips, at www.sacbee.com/ healthfitness. 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 Icrebreaker Triathlon, go to www.tbfracing.com/ events/icebreakertrin.html. Powless can bereached at powlessjack@comcast.net. Sam McManis smcmanis@sacbee.com WEEK 4 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. Run: 1 mile, easy warm-up, 2 miles at tempo pace, 1 mile easy. Total: 4 miles. WEDNESDAY Bike: Moderate pace with rolling hills, staying seated at 75 percent of maximum heart rate. Total: 1.5 hours or 25 miles. Weights: 12-15 reps for upper-body circuit, 20-25 reps for legs at 1-2 sets. THURSDAY Swim: WU: Easy to moderate pace, 100 freestyle, 100 kick, 100 pull drill x 2; MS: 80 percent of race pace, 50 pull, 50 kick, 50 free x 6 (with 30-second break in between); CD: 200-300 with drills. Total: 1,600-1,800 yards. Run: 4-6 miles at 65 percent of maximum heart rate. FRIDAY Bike: WU: Easy spin for 30 minutes in small gear, comfortably high RPM, and 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 between), 4 x 100 (20 seconds between), the times on each set are consistent with the first one, establishing the time for the set; CD: 200-300 yards with drills. Total: 1,600-1,800. Long run: 5-7 miles at 70 percent of maximum heart rate. SUNDAY Long bike: Flat course at 70 percent of maximum heart rate. Total: 2-3 hours or 30-40 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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