Triathlon Academy

Personal Training
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Installment #5 1D7W
The One Hour Per Day or Seven Hours Per Week (1D7W) Training Package for the LA Triathlon. With less than three months until race day, we will be offering a weekly installment for training for the event. This is meant for first-time triathletes but the general format can be modified depending on your fitness level. We will be targeting the Sprint distance event but with a just slightly increased load you could easily train for the Olympic Distance. We will also be offering a Camp at the Home Depot Center in August as a final "assessment and preparation" to get you ready for race day. More will be forthcoming on the camp in July. Here we go with Week 1.

Week One Training. Depending on your schedule you can start the program on any day you wish. Since most work the traditional Monday through Friday and put in longer workouts on Saturday and Sunday we will organize it in that fashion. You can adjust according to your personal schedule. We recommend keeping track of your workouts and your personal view on how you are feeling each day in a journal or as part of a spreadsheet on a computer.

Week 1

Saturday. Bike for 30 minutes. Steady pace at a moderate heart rate.
Sunday. Run for 20 minutes. Steady pace at a moderate heart rate.
Monday. Rest Day
Tuesday. Swim 400 yards. Steady pace relaxed throughout.
Wednesday. Bike for 35 minutes. Steady pace at moderate exertion.
Thursday. Run for 20 minutes. Steady pace at moderate exertion.
Friday. Swim 400 yards. Warm up for 100. Two slightly increased 100 yard intervals. Warm down for 100 yards.

This should get you started into a routine. The routine will be key to increasing the load each week. One last thing, take your resting pulse each morning when you wake up. We will discuss this in future installments. Good luck in your training.