Tri-Umphant! 10 Weeks to Your First Sprint Tri
10 Weeks to Your First Sprint Tri
You've signed up for a race -- now it's time to get down to business. Laura Cozik, a triathlon coach and the founder of the all-woman Team Lipstick in New York City, makes it simple with this beginner-friendly plan, which gets you in shape to complete a sprint tri (typically a 750-meter [half-mile] swim, a 20-kilometer [12.4-mile] bike ride, and a 5K [3.1-mile] run). Her program includes five days a week of training; use your two days off to do a low-intensity activity like stretching or to just take a break.
Before beginning this plan, you should be able to swim at least 200 yards without stopping; you'll gradually build your endurance with a series of intervals (repeats of 100 yards or more) that will help you complete a strong half-mile swim. You can do at least some of the biking workouts with a group cycling class or on an indoor bike. Long outdoor workouts may include a "brick," or bike-run, to help your legs make the transition to the run phase of the race (they'll probably feel heavy for at least the first few minutes). Most important is to have fun. "Even on your hardest training days, you should never be completely out of breath or unable to keep up the pace," Cozik says. "It's not about shocking your body, just giving it a gentle push."
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