TRAINING PLANS

SYNOPSIS

The training plans are broken into 2 cycles. You will start your training 12 weeks before your race date. For Rocketchix I Triathon (April 22, 2007), the training plan start date is February 10th, 2007. For Rocketchix II Triathlon (July 28th, 2007) the training plan start date is May 7th, 2007. If you intend to do both races you should take a week of rest/light activity following the first race and then build into your second training cycle (more information on this will be available on the website when the second cycle is published). Don't get discouraged if you miss some workouts, get sick, or have a forced break in training do the best you can and pick up where you left off on the training before the break.

A 'lap' as to referred to in this plan is one length of the pool (from one end to the other end). This equates to 25 yards for most pools (25 meters for others). In triathlon any swim stroke is legal but freestyle is encouraged as it is usually the fastest stroke. Swim instruction is strongly encouraged. Swimming is a technique based sport and getting help with your technique early on will get you zipping down the pool much quicker (and usually much easier) than learning on your own. Check out the website for upcoming Rocketchix Swim Clinics.

You can move workouts around during the week but try to keep the rest days interspersed throughout the week. These recovery days are critical to your fitness so avoid skipping them. Yoga, Pilates or cardio classes are also great ways to aid your triathlon fitness, just be sure not to stack up too many workouts on one day and be sure to do the sport specific workouts so that you are ready for the physical challenges the race will require.

NOTE: For anyone that signed up for the race(s) less than 12 weeks out and missed the start dates on the plans: just start your chosen training plan from the beginning and work your way through it as best you can.  It is better to start conservatively and not quite finish the plan, than risk injury or deep fatigue by jumping into a training plan too quickly. Fitness is an individual journey for each person so try not to get distracted by what others may be doing.