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YWCA WOMEN’STRIATHLON12-WEEKTRAINING PLANSPRINT AND SUPERSPRINTDISTANCESprint: 500 yd. swim, 15.5 mi. bike, 5k (3.1 mi.) run/walkSuperSprint: 200 yd. swim, 7 mi. bike, 1 mi. run/walkSelf-coached training plan with balanced emphasison swimming, biking and running.Sunday, August 11, 2019Lake Nokomis, Minneapolis, MNDISCLAIMER: The information contained in this trainingplan is for educational and instructive purposes only andis not intended as prescriptive advice. All forms of exercisepose some inherent risks.

Hello Triathletes!Welcome to the 2019 YWCA Women’s Triathlon! We are excited for this year’s race!This training plan offers an introductory training schedule for beginning triathletes and includes a gradual mixof all three sports in three distinct phases. Phase 1 will focus on frequency and developing the habit of trainingweekly. Phase 2 will gradually build up to longer workouts to build endurance. Phase 3 will include longerworkouts and increased intensity. If you are training for the SuperSprint, we recommend building up to60-75% of the plan (ex. a workout calls for a 30-minute run, do a 20-minute run instead).A few tips before getting started:1. Pay attention to your body’s needs and adapt the plan to fit you.2. Seek out guidance and coaching early in your training to focus on specific skills like swim stroke, open waterswimming and bike handling.3. Focus on form and technique early in your training – the longer you have to practice, the greater the impact.4. Listen to your body and challenge yourself. Use the Rate of Perceived Exertion scale (RPE, found on page 3)for each workout to guide how hard you should be working.If you need help or want a personalized training plan or ongoing coaching that considers your own strengths,weaknesses, goals, schedules and priorities, we have a number of USA Triathlon Certified Coaches ready to help.We hope you have a positive and fun training experience and are ready to have a great triathlon experience.Please do not hesitate to ask questions or be in touch. Enjoy training and see you on race day!The 2019 YWCA Women’s Tri Training Plan TeamRachael Weiker,Race Director612-215-4345rweiker@ywcampls.org1 2019 YWCA MinneapolisSookie Landsteiner,Assistant wcampls.org/womenstriShow us your trainingselfies and use#YWCAWomensTri

TRAINING PLAN OUTLINE1) Plan Overview—Understanding the Plan. 3—The First Five Weeks, Routine. 4—Training Plan - BLOCK 1.5-7—The Second Four Weeks, Race Specific Training. 8—Training Plan - BLOCK 2.9-10—The Final Three Weeks, Countdown. 11—Training Plan - BLOCK 3.12-132) Training Objectives—Swim. 14—Bike. 15—Run. 16—Transitions. 173) Tri Training Guidelines—Weekly Planning Tips. 18—Training Log. 19—Optimize your “Third” Sport. 19—Bricks and Transitions. 19—Swim-to-Bike (“T1”) Tips. 19—Bike-to-Run (“T2”) Tips. 19—Building Training Volume: Gradual Progression. 20—Strength and Conditioning. 20—Recovery Tips. 214) Appendix2—YWCA Minneapolis Women’s Triathlon Timeline. 22—Sample Race Day Gear Checklist. 22—Local, National and Online Triathlon Resources. 23—About Triathlon and Rules. 24 2019 YWCA Minneapolis

1) PLAN OVERVIEW—Understanding the PlanReady? It’s worth the few minutes it takes to read the “Notes” at the bottom of eachcalendar page. You will find it helpful and less confusing if you understand the notationsthat are used throughout the plan.RPE: The Rate of Perceived Exertion Scale is a simple tool to help you determine theintensity of your exercise. The scale is completely subjective to what your body can handle.The following numbers are a guideline for determining how hard you are working ina given workout. Each workout in the training plan has a suggested RPE.RPE 1: Pace and breathing is easy and relaxed. You should easily be able to hold a conversation.RPE 2: Pace and breathing rate increase slightly. Pace remains comfortable and conversation is still possible.RPE 3: Pace is moderate and breathing becomes a bit labored. Conversation is still possible, but becomes abbreviated.RPE 4: Pace is fast and uncomfortably hard. Breathing is deep and labored.RPE 5: Pace is challenging and very uncomfortable. Breathing is heavy and much labored.Get set. Throughout the plan you will see optional YWCA classes listed in orange.These classes provide support and teach skills that are difficult to practice on your own.We have found that even seasoned triathletes benefit from learning new tricks, andeveryone benefits from plugging checkpoints into their plan. These classes can helpserve as those checkpoints.Clinics and classes listed in the plan: Tri Skills Workshop T2: Bike-to-Run Brick Workout Mini-Tri Event Open Water Swim Clinic Bike Course PreviewAll classes require registration. For a listing of all classes visit ywcampls.org/trainingGo!3 2019 YWCA Minneapolis

—The First Five Weeks, ROUTINE AND ENDURANCE BUILDINGThe plan has three training blocks (sometimes called mesocycles). Within each block, the trainingload increases progressively with a break, or down week. This down week is very important and isincluded to ensure you are recovering from your training and fitness adaptations are taking hold.It’s common to schedule a race or quality workout session at the end of down weeks.BLOCK 1—WEEKS 8-12: ROUTINE AND ENDURANCE BUILDINGGoals:1)Establish a training routine and your feel for multi-sport training.— Consistency is your biggest friend, even if you don’t think your workouts sound veryimpressive, they will add up over time!— Aim for 2 workouts per week, per sport, that are spread evenly throughout the week.— Don’t go so hard in a workout that you aren’t able to come back the next day.— Consider a training partner or group to help keep you motivated.2)Address basic needs such as swim lessons, bike fit, training gear, new running shoes, etc.This is the time to start getting comfortable with new gear you might want to use(e.g. wetsuits, clipless pedals), since new gear takes practice but can adda lot of efficiency and speed.3)Don’t worry about bricks yet (see page 18 for information on bricks).4)The intensity level for this phase should all be easy workouts. Keep your pace relaxedso you can carry on a conversation during the workout.— Alternate walk/run if necessary.— Use easier gears on the bike and spin (80-100 revolutions per minute).TRI BASICS CLINICS (Free!)Get the foundational knowledge for training and participating in a triathlon.Tues. April 16, 7:00 pmat Endurance HouseSat. April 27, 11:00 am - 12:15 pmat REI in BloomingtonWed. April 24, 6:30 - 7:45 pmat REI in BloomingtonTues. April 30, 7:30 pmat Gear WestTues. May 14, 6:30 - 7:45 pmat REI in BloomingtonMeet other Triathletes! TRI SOCIAL: Wed. May 8, 6:00 - 8:00 pm at Urban Growler4 2019 YWCA Minneapolis

YWCA MINNEAPOLIS WOMEN’S TRIATHLON: 12-WEEK TRAINING PLANWeekPREPWEEKMondayBike PrepQuestions:Does your bikeneed a tune-up?Love your bike andit will love you back!If you haven’t gottena tune-up, werecommendGear West,Endurance Houseand velofix.MAY 13Where can youbike?Check out the YWCAEndurance Facebookgroup to post andfind training ridesand runs:facebook.com/groups/YWCAmplsESTuesdayTri Basics Clinic6:30 PMREI BloomingtonFREESaturdaySundayConsider the difference between trainingclothing and racing clothing.Do you have a3-5 minutestrength/stretchingroutine to do3-5x/wk to helpprevent injuries?What are yourgoals for the raceand the 12 weeksof training ahead?Training clothing and swim suits aredesigned to last through months or evenyears of training. They are designed to bemost comfortable when used in theindividual sport for which they are intended.This often makes it uncomfortable anddifficult to race in. Triathlon racing kits(tops and bottoms or one-pieces) aredesigned to make for smooth, fuss-freetransitions on race day. They are effectiveand comfortable going from soaking wet toon the bike, and then supportive on the run.Start planning and testing clothing now.YWCA poolschedules online:ywcampls.org/schedulesDo you have agood pair ofrun/walk shoesthat have beenpurchased in thelast year?Elastic laces arean inexpensivepurchase that willmake your life (andtransitions) easier.We recommend ourpartners RunNFun,Gear West andEndurance Housefor help selectingshoes and gaitanalysis.WednesdaySwim PrepQuestions:Do you have aswim suit, capand goggles?Where and whencan you swim?Check poolschedules.WEEK 12Which of thetri sports do youlook forwardto most?Run/Walk:5 min. warm up(RPE 1)3x-1 min. (RPE 3),2 min. (RPE 1)5 min. cool down(RPE 1)Rest DayThursdaySwim:50 warm up100 easycontinuous4x25 faster r:30100 cool downRememberto stretchafterward!NOTES: All bike and run numbers refer to minutes. Pool Swim numbers refer to yards.Lake swim numbers are in minutes.What does easy continuous mean? For both swimming and running try not to stop. Aim foran even effort you can maintain for the given duration. If you are more experienced you maydo all freestyle swimming or all running. If you are less experienced it may mean mixing inother swimming strokes or mixing walking with jogging. As you progress through training youmay find doing freestyle or jogging to be easier and do other strokes or walking less often.FridayRest DayRecovery is just asimportant as yourtraining to helpyour body heal forthe weeks ahead.What does yourschedule look like?Our plan is asuggestion fortraining - feel freeto organize theworkouts accordingto your schedule.SaturdayBike:30 min. (RPE 1-2)SundayRest Day 2019 YWCA MinneapolisNotesSwim: 1x (550) 550 yardsBike: 1x (30) 30 minutesRun/Walk: 1x (20) 20 minutesChoice of Sport: 1x (15) 15 minutesRunning Intervals:What does 3x1 faster, 2 easy mean?1 min. faster than warm-up pace, 2 min.slower to recover your breath. Repeat 3times for 9 min. total after the warm-up.Go for a walkwith friends, takea yoga class,do some lightstretching or takea nap. How do yourecover?Swim notation: Reps x distance with rest e.g. 6x50 sprint, 25 easy r:10 swim 50 yards (1 lap)as fast as you can, swim 25 yards (1 length) as easy as you can, rest 10 seconds and repeatuntil you’ve done 6 of them. Rest only as much as needed before moving to the next partof the workout.Swim workouts list minimal warm up. We encourage you to build toward adding morewarm up that includes technique drills. We also encourage you to use the pace clocks notonly to monitor your rest but also track your speed in relation to effort.BLOCK 15NotesMental PrepQuestions:TuesdayGet your trainingstarted with15 minutesof your favoriteactivity.FridayMobility PrepQuestions:MondaySTART OFWEEK ONEThursdayRun/Walk PrepQuestions:WeekMAY 20WednesdayBLOCK 2BLOCK 3

YWCA MINNEAPOLIS WOMEN’S TRIATHLON: 12-WEEK TRAINING PLANWeekMondayWEEK 11Memorial DayMAY 27Be active, enjoyyour fitness. Havea great holiday.BUILDWEEK 10JUNE 3BUILDRest DayTuesdayWednesdayThursdaySwim:50 warm up4x75 build (1stlength easy, buildto fast)r:1 min.200 easycontinuous2x25 faster r:3050 cool downBike:20 min. (RPE 1-2)Run/Walk:10 min. warm up(RPE 1)4x-1:30 min. (RPE3), 2 min. (RPE 1)Rest DaySwim:50 warm up4x75 Build (1stlength easy, buildto fast)r:1 min.200 easycontinuous4x25 faster r:30100 cool downBike:30 min. (RPE 2)Find a route withsome hills andwork on shifting.Run/Walk:10 min. warm up(RPE 1)4x-2 min. (RPE 3),2 min. (RPE 1)Rest DayRun Tip:Do not overstride.Focus on quick smallsteps. Your footshould land underyour hips, not infront of you.FridaySaturdaySundayBike:15 min. warm up(RPE 1-2)10x-1 min.(RPE 3) with acadence of90-100 RPM/spinning fast,1 min. (RPE 1)10 min. cooldown (RPE 1-2)Run/Walk:25 min. (RPE 1-2)Bike:15 min. warm up(RPE 1

calendar page. You will find it helpful and less confusing if you understand the notations that are used throughout the plan. . YWCA MINNEAPOLIS WOMEN’S TRIATHLON: 12-WEEK TRAINING PLAN Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes WEEK 11 MAY 27 BUILD Memorial Day Be active, enjoy your fitness. Have a great holiday. Swim: 50 warm up 4x75