Eight-Week Training Plan
Starting Monday, June 10th, this fast-tracked training plan to take you from zero to Tri in eight weeks
You are just eight weeks from the Tri for the Cure! This plan starts on Monday, June 10th and gives you a daily training program right up to race day. Each week builds on the previous, with daily workouts and notes to help you accomplish the workouts as intended. Do the best you can and make the schedule your own. It is okay to move days and workouts around to fit your schedule and abilities.
Week 1. Get moving! Add swimming, biking, and running, consistently. You will complete three to four hours of training for the week. This week's tips:
- RPE= Rating of Perceived Exertion (on a scale of 1-10, how hard am I working? 1 is relaxed and doing nothing up to 10 maxiumm of an all out effort. RPE of 4-5 is aerobic, exercising but at an easy effort. A 6 RPE is a moderate effort and 7-8 RPE is a hard effort. Finally, RPE of 9-10 is very hard.
- SWIM: 25 is 1 length of the pool. Workouts are in multiples of 25 and done as variable effort intervals. Kick is legs only, w/ or w/o kickboard. Pull is arms only, w/or w/o pull bouy and hand paddles. TFC swim is 750 meters: 30-32 lengths of the pool.
Week 2: This week we'll add outdoor riding, open water swimming, and two workouts in one day: a swim and bike. You will complete four to five hours of training for the week. This week's tips:
- BIKE: A good fitting bike and helmetare required. It must work safely andproperly: tires inflated, gears and brakes working.
- OPEN WATER SWIMS: Organized swims at Chatfield, Grant Ranch, Union and Boulder Reservoir OR you can swim at any swim beach during designated swim hours. Clinics offered in June and July are here.
Week 3: Try a short run off the bike to get your legs used to how that feels. You will complete four to six hours of training for the week. This week's tips:
- RUN OFF THE BIKE: time to get your legs used to running (or walking) off the bike.
- FRIDAY: Is an optional extra bike ride OR the chance to make up a missed workout.
- SWIM: OK to do any stroke you choose or to change strokes several times.
Week 4: Try a second bike/run session with a little longer run or walk directly off the bike. You will complete six to seven hours of training for the week. This week's tips:
- POOL SWIM: Increase distance of non-stop swimming.
- WALK: If you will be walking the 5k run portion of the race, plan to walk for a longer time in training: 45-60 mins to cover the distance.
- OPEN WATER SWIMS: If you can't make it to the open water, do the pool swims. Try to get in the open water at least one time before the race.
- T2: This is triathlon lingo for transition #2, running right off the bike.
Week 5: Interval training continues on the bike and run. This week add in hill running and biking to help you feel strong. You will complete six to seven hours of training for the week. This week's tips:
- RPE= Rating of Perceived Exertion (on a scale of 1-10, how hard am I working? 1 is relaxed and doing nothing up to 10 maxiumm of an all out effort. RPE of 4-5 is aerobic, exercising but at an easy effort. A 6 RPE is a moderate effort and 7-8 RPE is a hard effort. Finally, RPE of 9-10 is very hard.
- SWIM: 25 is 1 length of the pool. Workouts are in multiples of 25 and done as variable effort intervals. Kick is legs only, w/ or w/o kickboard. Pull is arms only, w/or w/o pull bouy and hand paddles. TFC swim is 750 meters: 30-32 lengths of the pool.
Week 6: Workouts continue to progress - a little longer, a little harder. You will be in full swing of triathlon-specific training and preparation. You will complete six to seven hours of training for the week. This week's tips:
- BIKE: A good fitting bike and helmetare required. It must work safely andproperly: tires inflated, gears and brakes working.
- OPEN WATER SWIMS: Organized swims at Chatfield, Grant Ranch, Union and Boulder Reservoir OR you can swim at any swim beach during designated swim hours. Clinics offered in June and July are here.
Week 7 : This is the last hard week before the race. There is a final clinic scheduled for Thursday that includes a tour of the transition area and the course. You will complete six to seven hours of training for the week. This week's tips:
- RUN OFF THE BIKE: time to get your legs used to running (or walking) off the bike.
- FRIDAY: Is an optional extra bike ride OR the chance to make up a missed workout.
- SWIM: OK to do any stroke you choose or to change strokes several times.
Week 8: Welcome to taper week! It's time to rest, recover, and finish up final preparations for the race on Sunday. You will complete three or four hours of training for the week.
