In Week 2 of our six-week “train to train” program we look to build on the first week of the program. Here are some more tips on how to build up some basic fitness in order to be able to take on a full-fledged triathlon training program.

This week’s suggested bike workout would be a spin class – a great way to get started with some cycling fitness in a supportive and fun atmosphere. Photo: Getty Images.

Here’s the link to the first week of the program.

For week 2 of the program we’ll stick with the same suggested schedule as last week – feel free to modify accordingly based on your own commitments and availability:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
off Swim Bike Run Off Swim Bike/Run
Strength Strength

Swim Workouts:

For this week we’ll grab a couple of basic workouts from a story Claire Duncan posted on our site a few years ago:

Workout #1

  • 200 easy
  • 4 x 25 swim at 80% effort
  • 4 x 25 pull
  • 3 x 100 swim at 75% effort
  • 3 x 100 pull
  • 100 easy

Workout #2

  • 100 easy
  • 4 x 50 drill. Recommended drills are finger-drag, catch-up and eight-beat. Switch up the drills for each 50. Optional to perform the final 50 as a sprint.
  • 100 swim, hard effort
  • 4 x 25 drill. See above.
  • 200 swim continuous
  • 100 easy

Once again, add or modify these workouts accordingly based on your level.

Related: Warm up drills to improve your swim split

Bike Workout:

A 45- to 60-minute spin class would be perfect for your Wednesday session. If you’re on a stationary bike we’ll play with what I call a “lung-buster” set that will hopefully help you work on pacing.

30 to 50 min lungbuster set:

Start in an easy gear (or tension). Every 5 minutes increase the intensity – either go to one harder gear or increase the resistance on the bike. Do that for 25 to 45 minutes, then warm down in a really easy gear for 5 minutes. The goal here is to  feel like you are pushing really hard over the last 10 minutes of the set.

Run Workout:

This week the goal is to increase your time running. Aim for 15 to 20 minutes continuous. If that’s a struggle, feel free to alternate 2 minutes of running with 1 min of walking. Try to make the entire run effort at least 30 minutes. If you can make it to 40 or 45 mins – even better!

Transition Workout:

Last week the goal was 10 minutes of each – this week we’re aiming for 15 of each for a total of 30 minutes of bike/run activity. If that’s easily attained, add another 5 minutes each of biking, then running to your workout as an extra set.

Strength workouts:

As with last week’s program, use this link to a story as a guide to create your own circuit for the strength component of this week’s workout.

Have any questions about the program? Feel free to send those to me at kevin@triathlonmagazine.ca.

In addition to being the editor of Triathlon Magazine Canada, Kevin Mackinnon has been coaching triathletes, runners, cyclists and swimmers for over 30 years, helping both international stars and age group competitors reach their own level of personal excellence. www.mackatak.net

 

Report error or omission