Contrary to popular belief, you don’t have to be in super human shape to complete your first triathlon. The sport embraces all ages and body types, and all levels of experience.
There is no time like the present to get started on your new you. This program will enable you to get to the finish line of your first triathlon.
New triathlete profile – you have a busy life-juggling career, family and social life. Get moving with your family and friends and make it your social.
The plan consists of three of each of the disciplines involved in triathlon. You pick the days to do them. Two workouts on one day is acceptable, but not necessary at this time. In the final weeks we will be doing a combination bike followed by a short run (known as a brick).
The initial training intensity is set quite low to ensure you complete the workout without injuring yourself. I’ll get you to the start line. You get yourself to the finish. Check out our website for nutrition tips and more: vernonkostri.ws.
Mr. T’s Kids of Steel & Sprint Triathlon goes June 19. Here is the training program:
Adults & 16+ years:
Swim – 2x per week warm up 4x25m rest 30 sec after each 25m. Main set 5x50m 45 sec between each 50m.
Bike – 2x per week 20 min flat. Get used to sitting on your bike seat. Ouch!!
Run – 2x per week 20 min- run 2 min, walk 2min repeat 5x.
12 – 15yrs:
Swim – 2x per week. Warm up 4 x 25, rest 30 sec between each main set – 4x50m, rest 30 after each 50m.
Bike – 2x per week – ride 20 min undulating course.
Run – 2x per week – run 3 min, walk 1 min, talk while running 5x.
8 -11yrs:
Swim – 2 x week – warm up running in the water (play tag); swim under water as far as you can. Main set – 2 x 1/2 pool length – 2x full length rest 1 min / each one.
Bike – make an obstacle coarse on a grass field and try riding without falling 10 min ride on grass / 10 min on pavement.
Run – start easy run the length of a soccer field and walk the width 4x.
6 – 7yrs:
Swim – warm up – play water ball tag – try putting your face in the water & blow bubbles. Main set- learn big arms ie windmill.
Bike – ride 3-5 min (empty) parking lot around the lamp posts or cones
Run – start easy (talk while running) 2 min run 1 min walk 3x.
Question: Where is the best dressed place in town? Answer: The pool. Everyone is wearing a suit.
