Week 1
WEEK 1: SETTING THE FOUNDATION
Welcome to Week 1 of your 10-week Malibu triathlon training program! This week is all about establishing strong and positive habits that will carry you through the entire journey. We understand that finding motivation can be challenging, but fear not – we're here to support you every step of the way!
FOCUS OF THE WEEK: BUILDING CONSISTENCY
In Week 1, we will be focusing on building consistency by setting good habits and avoiding intense sessions back-to-back. The aim is to establish a routine that you can maintain throughout the training program.
Remember, the journey of a thousand miles begins with a single step. Embrace this first week, stay committed, and together, we'll make this triathlon a memorable and rewarding experience!
TRAINING LEVELS CHART
LEVEL 1- 3
Easy pace. This recovery and base miles.
LEVEL 4-5
MODERATE
LEVEL 6
GOAL RACE EFFORT
LEVEL 7-8
THRESHOLD [aka 5KM/10KM PACE]
LEVEL 9-10
STRONG SPEED - Top end speed
DAY 1
MALIBU TRIATHLON - BASE DAY
Duration: 30 minutes
Intensity: Level 3
Today's focus is on building your base miles to prepare for tomorrow's speed run. Choose your activity - whether it's cycling, swimming, or running - and maintain a steady Level 3 intensity throughout the 30-minute session. The goal is to cover as many miles/kilometers as you can during this time.
NOTES
To track your progress accurately, please use either the Nike Running Club app or Strava. These apps will help you measure your distance and record your times effectively. Embrace this base day as an essential component of your training to enhance your performance in the upcoming speed run. Keep pushing yourself and stay motivated!
DAY 2
STRONG SPEED RUN WORKOUT
10-15 MIN WARM UP @ LEVEL 2
THEN
30 seconds HARD @ LEVEL 7-8
30 seconds EASY @ LEVEL 2-3
Rounds: 8
THEN
10-15 MIN WARM UP @ LEVEL 2
NOTES
Warm-up: Begin with a 10-15 minute warm-up at Level 2 intensity to prepare your body for the upcoming challenge.
Main Workout:
30 seconds of HARD effort at Level 7-8 intensity: Push yourself to your limits during these bursts of high-intensity running.
Followed by 30 seconds of EASY recovery at Level 2-3 intensity: Use this time to catch your breath and prepare for the next interval.
Repeat the above interval sequence for a total of 8 rounds.
Cool Down: After completing the 8 rounds, take it easy with a 10-15 minute cool-down at Level 2 intensity to gradually bring your heart rate back to normal.
This STRONG SPEED RUN is designed to help you enhance your fastest pace by incorporating short bursts of intense effort followed by brief recovery periods. Feel free to experiment with different interval lengths, paces, and recovery times to keep the workout engaging and challenging. Regularly incorporating speed intervals into your training routine can lead to significant improvements in your overall running performance. Stay committed, and you'll see progress in no time!The best way to improve your fastest pace is to work on it for brief periods in a series of speed intervals. They can be the same length and pace with the same amount of recovery time, or can involve various distances, paces and recovery periods.
DAY 3
STRENGTH
HER STRENGTH HERE
Her Strength Session: For Runners & Triathletes
Welcome to the 'Her Strength Session,' a targeted training session designed for runners and triathletes. This session prioritizes mobility, stability, and activation, key elements to boost your performance and resilience. Perfect for all fitness levels, it blends strength work with mobility exercises to aid in injury prevention and enhance endurance.
Grab your mat and water bottle, and click the link to get started!
DAY 4
ACTIVE RECOVERY
Today's session is active recovery, designed specifically for triathletes training for the Malibu Triathlon!
Duration: 30-40 minutes
Intensity: Level 2
Whether you choose cycling or swimming, this session aims to keep your body in motion at a gentle, low intensity for a duration of 30-40 minutes. It's the perfect opportunity to rejuvenate your muscles and mind, allowing for optimal recovery while maintaining a steady level of activity. Embrace this restorative experience to enhance your overall training performance and prepare yourself for the challenges ahead. Let's keep moving and excel together!
DAY 5
SWIM & MOBILITY
Swim pool session
Prime to build phase; This phase will include 4 swim sessions building you to get back into the pool & ocean.
Duration 30 minutes
Key:
SL = Streamline
Fr= Freestyle/ Front Crawl
Bk= Backstroke
Br= Breaststroke
Fly= Butterfly
K= Kick
P= Pull
@ :15 rest = 15 seconds from when you touch the wall
@ 1:00 interval = Start each rep every 1:00
PHASE 1
Workout 1
Total Yardage: 1000
Warm Up
4x100 Freestyle @ :20 Rest
8x25 Odd Fr K in SL , Even Bk K in SL
When you need to breath take a freestyle stroke, then back to streamline
Focus on a straight body line from fingers to toes by tucking chin when on your stomach, and neutral head on back
Main Set
2x
4x50 Freestyle (1. Smooth, 2. Strong, 3. Fast, 4. ez choice)
YOGA HERE
In today's session, Coach Stevie and Coach Bec will lead you through a introduction to yoga session. Why do we prioritize Yoga? Yoga practices are a great way to explore your bodies ability to connect breath with your body, whilst working on your range of motion. By engaging in these sessions, you'll experience increased flexibility, a significant reduction in stiffness, expanded range of motion (ROM), and ultimately, a remarkable enhancement in your overall performance. Embrace the power of yoga and witness the positive impact it brings to your triathlon journey!
DAY 6
ENDURANCE DAY
RIDE
30 MINUTES @ LEVEL 3 w/ 6 x 30 second pushes @ level 6
RUN
10 MIN WARM UP @ LEVEL 2
4 MIN @ LEVEL 5 / 1 MIN @ LEVEL 2
X2
10 MIN COOL DOWN @ LEVEL 2
Description: Prepare yourself for a Ride to Run session that will push your limits and elevate your performance!
RIDE:
During the first phase, you'll embark on a 30-minute cycling challenge at Level 3, engaging your muscles and building endurance. Within this ride, you'll find 6 exciting 30-second pushes at Level 6, giving it your all and feeling the rush of intensity.
RUN:
Now it's time to transition into the running phase. Begin with a 10-minute warm-up at Level 2, gently preparing your body for the upcoming demands.
Next, we'll push your running capabilities to the next level. Engage in 4 minutes of running at Level 5, followed by 1 minute of active recovery at Level 2. Repeat this sequence for 2 rounds, experiencing the thrill of alternating intensity and control.
Finally, we'll bring your heart rate down with a 10-minute cool-down run at Level 2, allowing your body to recover gracefully.
This Ride to Run session is designed to challenge you, enhance your cardiovascular endurance, and elevate your overall performance.
DAY 7
REST DAY
Today is all about embracing the art of recovery and self-care. It's a chance to let your body and mind rest, allowing them to heal and prepare for the exciting challenges that await you. Use this time to pamper yourself with gentle activities like walking, stretching, or a leisurely swim.