12-week training program?

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2007-05-24 2:12 PM

Subject: 12-week training program?
Hey BTers...I'm sure it's on this forum somewhere. I'm looking for a good 12-wk training program as I'm about 12 wks. out from my RYKA race in Columbia. I feel the strongest I've ever been, but I'd really like to do - not just good "for me", but just plain "GOOD" at that race (one of only 2 "A" races for me this year). It's a sprint tri...any suggestions would be awesome!

Reji/mswrites/Tink

2007-05-24 2:49 PM
in reply to: #815641

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Subject: RE: 12-week training program?

There is a 13-week plan... I think it is the first plan that comes up if you go to the "Programs" button at the top of the site... just remove the first week... adjust the times as necessary.

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=261

but don't you need a 3-week plan for your race on the 17th?   

2007-05-24 4:27 PM
in reply to: #815752

Subject: RE: 12-week training program?
You are like the forum king or something! I feel strong enough for Little Pepper - barring the unknown, I should do decently "for me". But, for RYKA, I want to kick it up a notch! Thanks!
2007-05-24 4:55 PM
in reply to: #815989

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Subject: RE: 12-week training program?

You can try the 16 week/3x balanced plan.  If you haven't been getting 9 sessions in per week, this plan would kick it up a notch with respect to that and give you workout consistency/frequency which will help you if you haven't been getting the frequency in before.

Just get rid of the first month, assuming you can handle the distance/volume of the 2nd month.

2007-05-24 10:00 PM
in reply to: #816028

Subject: RE: 12-week training program?
Ron -

I *really* love the look of this program...very doable and pretty easy to start at month 2 for me. Hardest part will be finding the swim times, but I think it's certainly manageable given the required times.

My only question has to do with strength/weight training...it's one of my favorite things to do and I thoroughly enjoy the results. Do you have recommendations about how to keep this going in conjunction with the program or is it something I should be sacrificing in order to attain my speed goals in the disciplines?

Thanks for sharing the program!

Reji
2007-05-25 9:21 AM
in reply to: #816358

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Subject: RE: 12-week training program?

There's several options, I've always liked this one as it's periodized depending on your season:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=319

And the one that we have with some of our programs which includes some good core stuff:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=631

I would say to weight train before your swim, you probably will be at the gym for swimming anyway so you can get both of those workouts done.

 

2007-05-26 11:50 AM
in reply to: #815641

Subject: RE: 12-week training program?
Awesome! I love that second sent strength train (and I love my Core Secrets Ball, so it's perfect for me). Thanks again. I'm going with the recommended 12 wks of the 16 wk. program and with the Core program. I can't wait to get started on a more structured program.
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