TRIATHLON PROGRESS training season 2007

By now base mileage should be sufficient to build with speed work. Suggested frequency and intensity of workouts, are as follows:

Olympic Distance Training optimum yardage and mileage

Swim - ideally 3 x week; one session speedwork (Masters Swim is suggested)
Bike - ideally 3 times per week, one session with brisk peleton
Run - ideally 3 x week - one session track intervals


Swim - 7,500 yards minimum, in increments of 3 sessions
Bike - 120 miles per weel (3 workouts)
Run - minimum 18 miles per week; preferably 25 (3 workouts)

** 1 of each workout shall be active recovery. Example: Sunday Run = long slow distance of 8 miles at 'aerobic' heart rate

** 1 of each workout shall be tempo workout - upper aerobic level

** 1 of each workout shall be interval intensity - establish and increase VO2 max.

See Coach for establishing aerobic, VO2 rate, anerobic, bases.
See Coach for acquiring Heart Rate Monitor and training log demo

Heart Rate Training Zones formula is suggested only, and varies radically with each individual.

Maximum Heart Rate formula = 220 - age
Energy Efficient or Recovery Zone = 60-70% of maximum heart rate

Example of 40 yr old woman:
220 minus age = 180 bpm

Max HR , in theory = 180 bpm
Aerobic midline (efficiency & active recovery) = 108 bpm to 126 bpm

These are LOOSE values! Critical to consult a professional!!

VO2 and Power (watts) formula:
It is also possible to estimate your power (Watts) based on your VO2 (L/Min).

FOR SPRINT DISTANCE
Swim -5,000 yards (3-4 workouts)
Bike - 50-75 miles total (3 workouts)
Run - 12 to 15 miles/week in 3 workouts (LSD one 1 x week)

Races - see websites for details

June 24, 2007 Prospect Lake Triathlon
This event is staged by ex-pro triathlete, Lisa Rainsberger
http://www.prospectlaketriathlon.com/

July 14-15 (race on 15th) - Danskin Denver - HURRY, this closes registration early!!
http://www.danskin.com/danskinonline/denver.html

June 17th - 5430 Sprint Triathlon - Boulder, Co
http://www.5430sports.com/5430sprint.htm

June 24 - My Way or the Tri Way Triathlon - Aurora
http://www.thetriway.com/

July 1 - Battle at Midway Tri - Midway, Utah
http://www.bamtriathlon.com/

Junly 8 - Cheyenne Sprint Triathlon - Cheyenne, WY
http://www.cheyennesprinttriathlon.com/

July 14-15 - Table Mtn Tri - Arvada, Co
http://www.tablemountaintriathlon.com/

July 15 - Try it High Sprint Tri - Leadville, Co
http://www.lakecountyco.com/












Power = (VO2 - 0.435) / 0.01141

Questions? lynne.fonda@gmail.com

Lynne Fonda June 16, 2007