Dannevirke Triathlon and Multisport Club Inc

The Dannevirke Triathlon and Multisports Club Inc.. "Run by competitors for competitors"

Dannevirke

Triathlon & Multisports Club Inc

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Dannevirke Triathlon an Multisports Club Inc

Training Guide

Here is a suggested training program for the recreational triathlete:

	Bike	Run	Kayak
Mon:	30mins	30mins
Tues:	1hr (pace) Cycle Club
Wed:		1hr (pace)
Thurs:			¾ - 1hr Manawatu River / Timber Bay
Fri:	Rest Day
Sat:	1hr	½ hour	½ hour
Sun:			1½ hr

All sessions are done at an easy, steady pace. If running after a bike ride just go for a short run to start with just to get your muscles used to the two different activities.

Training program for the competitive triathlete:

Bike

Run

Kayak

Mon:

2hrs hills

¾ hr easy

Tues:

3hrs steady

1hr incl

Repetitive work

Wed:

1½ hr steady

Thurs:

1½ hrs incl time

trial 20-50mins

1-1½ hrs incl time

trial 20-50mins

Fri:

Rest Day

Sat:

1½ hrs

¾ hr

¾ - 1 hr

Sun:

1 hr incl reps

1½ - 2 hrs steady

The intensity of the training sessions differs. Repetitions are usually between two and six minutes and the time trials between 20 and 50 minutes, all done at or just below race pace. The Saturday sessions for both categories should be tackled continuously at a steady pace and taking in replacement fluids on the way to practice the transition stages.

By doing one of the program's consistently for six weeks you will be able to comfortably finish the event in January provided you do not exceed your training pace when racing. Start slow and build up to where you are happy.