Team Maven-
Thanks for your patience!
Overall program design for the team- we're doing our best to provide an appropriate beginner's level tri workout that incorporates a heavier emphasis on cross training and high-intensity interval training. Your feedback is appreciated (too hard, too easy, just right).
We really believe you'll have a much better first-time triathlon experience when your overall conditioning and nutrition are humming along at their best.
Where to Swim???
-Glen Rock Pool has a daily admission rate of $12. Great pool. 50 yds (similar to race length).
-Paramus Munical Pool- daily admission of $20 as a guest (we have a few team members who are members there). This is also a 50 yd pool.
-Maywood Pool- $10 admission as a guest (we have a few team members who are members here as well). This is also a 50 yd pool.
-24 Hr Fitness- currently has a flat month-month rate of $80 for use of the entire facility. This is a 20 yd. pool.
-Wyckoff YMCA- feel free to come as my guest for $10 and intro swim lessons by yours truly. This is 25 yd. pool.
Training tools-
Heart rate monitor:
Using a heart rate monitor is very useful to have during training so that you can monitor your response to and progress during activity. You can a get a decent one (Timex, eg) for a relatively low price on Amazon.com, and it will last you a long time.
If you don't have one, not all is lost. Click on this target HR link, so that you can get a general idea of your aerobic range...this means you'll have to stop and check your pulse during activity, which can be a bit of an inconvenience. The best way to take your pulse is at the wrist area below your thumb (radial pulse). Take your pulse within 1 minute to get the most accurate reading.
Bike computer:
Even if you never use it again after this race, the $20 investment will be a good one. Track your mileage, your speed, time spent on the bike. Better yet, if you own an iPhone, download the free Strava app. Strava will track your bike metrics as well via GPS.
Here's the workout regiment for this week!!
Tuesday-
Swim: 300 yds (8 laps in a 25 yd pool or 4 laps in a 50 yd pool)
warm-up: 25 yds with focus on relaxing and keeping body close to the surface of water (you should be looking down at the bottom of the pool with head in neutral and feel for your hips rising to the surface). Repeat 4x and rest for 30 seconds between each length of the pool.
main set: 2x 50 yds with a 1 minute rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 30 minutes-
warm-up: 10 minutes with emphasis on pedal stroke- if you have "basket" or clipless pedals, try pedalling with one leg only for 1 minute, then switching for total of 10 minutes. Goal is to keep an even stroke with minimal forward rocking feeling. Try this activity in every gear on the bike. Use a stationary bike if you can't get on a real saddle!
Main set: 20 minutes- sustain aerobic zone pace (click on link).
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Wednesday-
Walk/Run: 40 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown walk for 5-10 minutes.
Cross training:
Perform 3 rounds of the following:
15 push ups
15 air squats
15 burpees
15 crunches
15 jumping jacks
Thursday-
Swim: 400 yds
warm-up: 25 yds with focus on relaxing and again keeping body close to surface of water. Repeat 6x and rest for 30 seconds between each length of the pool.
main set: 6x 50 yds with a 10 second rest between each set.
cool down: 25 x 4 (repeat wm-up above).
Bike: 40 minutes-
warm-up: 10 minutes with emphasis on pedal stroke- if you have "basket" or clipless pedals, try pedalling with one leg only for 1 minute, then switching for total of 10 minutes. Goal is to keep an even stroke with minimal forward rocking feeling. Use a stationary bike if you can't get on a real saddle.
Main set: 30 minutes- build up to aerobic zone pace (click on link) at your own pace.
cooldown: 10 minutes- bring heart rate down to 90-100 beats/minute
Friday (repeat of Wed workout)-
Walk/Run: 40 minutes-
walk fast for 10 minutes, jog/run 8 minutes (aerobic zone pace), walk 1 minute. Repeat x 3. Cooldown: walk for 5-10 minutes.
Saturday-
6:15 (sharp)-7:20 am GROUP BIKE Ride on 9W- out and back.
Meet at parking lot behind office building on 2440 Lemoine Ave.
(Lemoine/Washington Ave) in Fort Lee.
then, off to MAVENACTION WORKOUT!!!!!!
BRING A GU OR OTHER GEL, CLIF BLOKS, AND PLENTY OF
HYDRATION TO CONSUME BEFORE THE MAVENACTION WKOUT.
Sunday- active recovery- choose one of the following single sport activities:
swim: 20 minutes (combo of deep water running or easy treading water)
bike: 45 minutes (light gear)
run: 45 minutes (8 min jog/1 min walk)
Monday- Rest
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