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Tri-Umphant! 10 Weeks to Your First Sprint Tri

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Conquer the open water. Master the bike and the run. We've got everything you need to finish your first triathlon feeling strong and confident.

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.

Training notes
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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angie1295 wrote:

I read Tri-Umphant on April 19, registered for a sprint tri the next day and started training on 5/6. I feel amazing! I've lost 8 lbs, shed a ton of fat from my back/arms and am probably in the best shape I have ever been in during my almost 48 yrs - better than when I was 20! I've even been inspired to register for my first half-marathon. Thanks for an awesome article, a great training program and for inspiring me to reach for even greater heights of achievement!

6/21/2013 12:34:43 PM Report Abuse
r127allen wrote:

Laura, my name is Twinki and I have been cycling for now 2mos. and @ 1st,. I was losing weight, but now, my legs still have fat, and cellulite and the weight loss is at a stand still, what should I do? before going any further... I am going to start swimming,and jogging and thinking about putting my bike to rest a few.... What do you think???

5/31/2013 08:20:36 PM Report Abuse
paulphonix784 wrote:

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4/29/2013 09:13:33 PM Report Abuse
vincentdennis683 wrote:

If you think Cheryl`s story is neat..., last month my daughter in-law basically got a cheque for 9733 sitting there ninteen hours a week from their apartment and their best friend's sister`s neighbour was doing this for 5 months and brought in over 9733 in there spare time from there computer. follow the instructions on this link...........

4/29/2013 06:05:30 PM Report Abuse
sarah.c.mcdani1 wrote:

I love the 10 week training plan and it showed up in my mailbox literally the day after I decided to do my first tri! But I have a few questions about the workouts. SWIM: what is a easy, kick, and fast definitions and what is considered recovered (i.e. back to resting hr?). BIKE: what is the recommended distance of the hill in the "hill repeats"? RUN: in "speed repeats" how should I gauge "fast"? Thanks so much for the additional insight :)

4/17/2013 12:36:53 AM Report Abuse

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