a Blog About Adventure Travel for Kite-Surfing and Cycling with a Custom Built Van
Triathlon Training
Triathlon Training

Triathlon Training

My (Jade) absolute favorite thing to do is to race. I love race mornings and seeing the results of weeks of race preperations.

Before the pandemic in the spring of 2020, Andrew and I were preparing to run the Lighthouse 100. When the ultra-marathon and all other races were canceled for 2020, I was really sad. My favorite part about racing in the comradery and competition of race day, so the concept of a virutal race didn’t appeal to me.

After a fantastic year of racing in 2019, I lost a lot of momentum in 2020. Although, I continued running, riding, and swimming, it was for maintenance and enjoyment, not for speed or competition.

With races beginning again in 2021, I finally started to get excited about tough training sessions. Three weeks out from my first race, Trillium – A Women’s Only Challenge, I felt motivated to start working on speed again. Two days out from race day, I am feeling confident about racing again on Sunday.

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Clarklake Triathlon Finish

In the past three weeks, I have improved bike and swim interval pace. Most importantly for me, I have improve my run pace. Four weeks ago, I was happy with an 8:04 pace (24:16 – 5K). After three weeks of training, my final tempo run today was a 7:18 pace (22:54 – 5K). I have some more work to do to get back to top performance, but I am happy with the progress made in a short period of time. I will report about my race day next week, but for anyone interested, below is a breakdown of my three week training plan.

Triathlon Training – Week 1:

  • Monday: Rest Day
  • Tuesday:
    • Strength training 1:00 work with 15 second recovery. 3 sets.
      • Squats
      • Pistol squats
      • Push-up planks
      • High knees
      • Medicine ball twists
      • Squat jumps
      • Medicine ball thrusts
      • Single leg kettlebell deadlifts
      • Kettlebell half-ups
    • 20 – 1/2-mile bike intervals (half-mile full speed with half-mile recovery, 3/4-mile warm-up and cool down) – Top Speed 27.3
  • Wednesday:
    • Yoga
    • 12 – 1:00 run intervals (1:00 full speed with 1:00 recovery, 3:00 warm-up and 2:00 cool down)
    • 1/2-mile open water easy swim
  • Thursday:
    • Strength training 1:00 work with 15 second recovery. 3 sets.
      • Squats
      • Pistol squats
      • Push-up planks
      • High knees
      • Medicine ball twists
      • Squat jumps
      • Medicine ball thrusts
      • Single leg kettlebell deadlifts
      • Kettlebell half-ups
    • 10 – 50-yard open water sprints (1:10 splits, 400 yard warm-up and cool down)
  • Friday:
    • Yoga
    • 5K Tempo Run (7:49 pace – 24:14)
  • Saturday:
    • Strength training 1:00 work with 15 second recovery. 3 sets.
      • Squats
      • Pistol squats
      • Push-up planks
      • High knees
      • Medicine ball twists
      • Squat jumps
      • Medicine ball thrusts
      • Single leg kettlebell deadlifts
      • Kettlebell half-ups
    • 40-mile easy bike ride
  • Sunday:
    • 5-mile easy run

Triathlon Training – Week 2

  • Monday: Rest Day
  • Tuesday:
    • Strength training 1:00 work with 15 second recovery. 3 sets.
      • Tuck jumps
      • X-lunges
      • Medicine ball slams
      • Lunge jumps
      • Kettlebell swings
      • Burpees
      • Medicine ball cleans
      • Kettlebell lunge passes
      • Box jumps
    • 20 – 1/2-mile bike intervals (half-mile full speed with half-mile recovery, 3/4-mile warm-up and cool down) – Top Speed 31.1
    • 3/4-mile open water easy swim
  • Wednesday:
    • Yoga
    • 10 – 1:15 intervals (1:15 full speed with 1:00 recovery, 3:00 warm-up and 2:00 cool down)
  • Thursday:
    • Strength training 1:00 work with 15 second recovery. 3 sets.
      • Tuck jumps
      • X-lunges
      • Medicine ball slams
      • Lunge jumps
      • Kettlebell swings
      • Burpees
      • Medicine ball cleans
      • Kettlebell lunge passes
      • Box jumps
    • 12 – 50-yard open water sprints (6 – 1:10 splits and 6 – 1:00 splits, 400-yard warm-up and cool down)
  • Friday:
    • Yoga
    • 5K Tempo Run (7:27 pace – 23:23)
    • 20-mile easy bike ride
  • Saturday:
    • Strength training 1:00 work with 15 second recoveriy. 3 sets.
      • Tuck jumps
      • X-lunges
      • Medicine ball slams
      • Lunge jumps
      • Kettlebell swings
      • Burpees
      • Medicine ball cleans
      • Kettlebell lunge passes
      • Box jumps
    • 44-mile easy bike ride
  • Sunday:
    • Yoga
    • 5-mile easy run

Triathlon Training – Week 3

  • Monday: Rest Day
  • Tuesday:
    • Strength training 1:00 work with 15 second recovery. 3 sets.
      • High Knees
      • Kettlebell lunge passes
      • Medicine ball thrusts
      • Push-up planks
      • Medicine ball twists
      • Box jumps
      • Medicine ball cleans
      • Squats
      • Kettlebell half-ups
    • 20 – 1/2-mile intervals (half-mile full speed with half-mile recovery, 3/4-mile warm-up and cool down) – Top Speed – 28.9
    • 1/2-mile open water easy swim
  • Wednesday:
    • Yoga
    • 10 – 1:15 run intervals in the woods (1:15 full speed with 1:00 recovery, 3:00 warm-up and 2:00 cool down)
  • Thursday:
    • Strength training 1:00 work with 15 second recovery. 3 sets.
      • High Knees
      • Kettlebell lunge passes
      • Medicine ball thrusts
      • Push-up planks
      • Medicine ball twists
      • Box jumps
      • Medicine ball cleans
      • Squats
      • Kettlebell half-ups
    • 10 – 50-yard open water sprints (4 – 1:10 splits and 6 – 1:00 splits, 400-yard warm-up and cool down)
    • 23-mile easy bike ride
  • Friday:
    • Yoga
    • 5K Tempo Run (7:18 pace – 22:54)
  • Saturday:
    • Yoga
  • Sunday: RACE DAY

The strength training workouts came from the book, Roar by Stacy T. Sims, PHD. I wrote about this book in Summer Van Books – 2021. I did all of my bike interval rides at the Falling Waters Trail, a flat trail with 1/2-mile markers. Learn more about the trail from a previous post on some of my favorite bike trails in Michigan. For anyone looking to practice their German, I enjoy Yoga mit Mady on YouTube.

Please let me know if you have any questions about my training plan. I will let you know how the race went next week!

Thanks for reading! ~KiteBikeVan

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