Triathlon - Taking the Next Step: Training for Intermediates
Okay, you've finished your first short distance triathlon. Now it's time to up the ante and go further and faster. This guide includes longer workouts, balancing work, family and training, adding speed work, recovery and the mental game which are all important to reach the half Ironman distance.
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Foreword by T J Murphy
Testing Heart Rate 7
Terminology Techniques 19
Weight Training 37
Aerobic Base 65
Ironman Nutrition 145
15 seconds rest 15-20 minutes easy 30 minute swim 30 seconds 50 freestyle 60 min Easy 60 minute Aerobic Anaerobic Threshold athletes ATHR BIKE RUN WEIGHTS cadence calories cycling DAY OFF DAY drills and accelerations easy 30 minute Easy Choice Easy HR#1 easy spin easy to moderate event fartlek freestyle easy Friday hard heart rate monitor HR#1 Run Ironman training Ironman Triathlon LONG RIDE HR#1 LONG RUN HR#1-2 Main set minute Big Gear minute easy ride minute fast spin minute recovery minute T-run minutes steady nutrition Optional easy 30 Paula Newby-Fraser performed phase Photo by Bakke-Svensson/WTC race day race pace RECOVERY WEEK rest v Cool-down rest v Main ride at HR#1 RUN WEIGHTS Monday Saturday Swim Optional seconds fast spin session v Warm-up sport stroke Sunscreen SWIM BIKE RUN Trader Joe's Triathlete Magazine triathletes triathlon VO2 max Wednesday Key Swim weight training you’re