March Training Notes
View March Training Calendar
March Goals: Prepare to Train!
Be active consistently on swim, bike & run
I can hear it now: “It’s only March! The race is months away!” Yes, this is true. But, health and fitness are year round, lifetime commitments. Think of this early season training as preparing to train. The goal of this first month of training is to get you moving on a consistent basis. Some considerations: How much time daily/weekly do you have to devote to your fitness? Do you like to train alone or with friends? Are you a morning, afternoon or evening exerciser? How can you arrange your schedule to fit in regular exercise? Is your family supportive of your goals? If not, how can you change that?
You can comfortably enjoy and participate in the Tri for the Cure sprint triathlon with as little as 4-7 hours/week of training. Find a way to make regular exercise part of your daily and weekly schedule. Make it a priority. It is a good thing you do for you and will inspire everyone around you. All bodies need to move; your commitment to taking care of yourself will prove a positive example to those around you.
The monthly calendar is posted on a separate page with a link to a printable version. To get the most out of your training, read here first, and then put the two together. The program is geared toward first timers. There is often a wide range of time posted for some activities. This takes into account some of you who are, for example, avid hikers, skiers, etc who are exploring triathlon as a new sport, a new challenge. But, if you have not exercised in years and are using triathlon as a way of getting your body moving, please start small and grow one step at a time.
Customize this plan to you; to your needs and time availability. Move the workouts around as needed. Make it your own and make it work in your life. Here are some ideas on how to accomplish the various workouts planned:
- Cardio: General cardiovascular training, your choice of activity. Get your heart and lungs ready for more specific training that is coming up. Examples: spin class, elliptical trainer, row machine, swim, bike, run, aerobics or dance class, etc. Mix it up, keep it at an easy endurance pace. Try to increase your time each week.
- Run, Walk or Run/walk: Pretty self-explanatory! Walk or run indoors or outdoors, uphill or on the flats, or a run/walk combo, ex: 1 min run/1 min walk, etc. Walking is a great low intensity, low impact sport that prepares your muscles and joints for more rigorous exercise. Also, during the race you may do a lot of walking instead of running. This is fine!
- Rest Day: Just as your body needs the stress of exercise, it also needs the rejuvenation rest gives it. Stress, recover, stress, recover, etc, this is the path to improved fitness. Make sure you are getting adequate sleep (8 hours is best). Get a massage, take yoga or stretching class, take a nap! Honor your body for all it does for you.
- Strength Training: Below is a simple strength training program for Triathlete. If you’re new to strength training, consider working with a personal trainer for a few sessions. Yoga and Pilates can also work as strength training. Be sure to stress your muscles enough to get a training effect (push yourself, go outside your comfort zone!). Improve your core strength and stability as this will improve your swimming, biking and running. Upper body strength is particularly important for women to help with swimming.
Basic Strength Training Routine for Triathlete (Complete 2-3 sets of 12-15 reps)
* Chest Press
* Lat Pull Down or Row
* ShoulderLateral Raise
* Walking Lunge/Leg Press/Squat/Step ups (choose 1-2/session)
* Hamstring Curl
* Abdominal Crunches & Oblique
- Bike: Time to get on that bike! Spring thaw is actually happening! You can ride indoors or outdoors, take a spin class or take a spin around town. Just get on a bike. Also, do you have a bike that works? Are you going to buy a new one? Is that one in your garage in good operating order? If not, get it out, dust it off and get it to a bike shop (Bicycle Village has several metro area locations) for a tune up to make sure it is in proper working order. The bike is the biggest piece of technical equipment you will use in training and racing the TFC. Get comfortable with your equipment.
- Swim: Get in the pool! Figure out where you are going to swim: at your gym, local Y or rec center, health club, etc. If you’re afraid of the water or a real beginner, get some lessons. Mostly just get in the water and get comfortable, play! You’ll need some time to figure out the best bathing suit, goggles and bathing cap for you. Equipment matters. The more comfortable you are with your equipment the more confidence you’ll have for training and racing.
TFC Swim, Bike and Run Clinics run by Coach Melissa
Starting in April all the way through July, Coach Melissa will be offering many, many clinics! Pool swims, open water swims, bike/run and run sessions. These clinics are offered exclusively to TFC triathletes. Stayed tuned for more information.
For month number two, get moving and keep moving! Get to the gym, get outdoors, do whatever it takes to get and stay active. The program below provides some ideas on how to make that happen and how to fit it into a week. The workouts will be more and more triathlon specific as the race approaches. If you need help, ask! There’s no such thing as a stupid question. Contact Coach Melissa at: email@example.com.
View March Training Calendar