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Train for the Y Be Fit Triathlon in Six Weeks!

Our step-by-step guide to maximizing your performance

Post Date:07/31/2017 2:00 AM

Y Be Fit Start

Are you ready to try a Tri? The Y Be Fit Palm Desert Challenge, coming up on Sunday, October 1, is an excellent opportunity to do so. While not without its challenges, the shorter length of this Reverse Triathlon (5K run, 10 mile bike, 300 meter swim) makes it the perfect distance for all ages and abilities.

The event benefits the Family YMCA of the Desert, and so it’s not unusual to see entire families participating in the Triathlon, the 5K Run and Walk or the 1K Color Run. Thanks to the relaxed, non-judgmental atmosphere, everyone truly is welcome, from elite athletes to novices.

Y Be Fit SwimNot surprisingly, then, the event attracts a diverse field, including runners who rarely hit the pool and cyclists who aren’t fond of running. So Greg Klein of Klein/Clark Sports developed a simple, achievable, “you can do it” triathlon training schedule for the YMCA that’s designed to prepare you for race day. As Greg says, “We all start at ground zero at some point, and work from there.”

The Six-Week Training Schedule leading up to Race Week has appeared in Y Be Fit social media posts and emails, and can also be found on the Y Be Fit website. We’re happy to share it here as well. Dive in!

Week 1

  • Monday – walk or jog 1 mile, or for 20 minutes
  • Wednesday – walk or jog 1 mile, or for 20 minutes
  • Friday – walk or jog 1 mile, or for 20 minutes
  • Saturday or Sunday – ride bike 3-5 miles, or for 20 minutes

Week 2

  • Monday – walk or jog 1 mile or for 20 minutes
  • Wednesday – swim laps for 10-15 minutes at your own pace.
  • Friday – walk or jog 1 mile, or for 20 minutes
  • Saturday or Sunday - ride bike 3-5 miles, or for 20 minutes

Week 3

  • Monday – walk or jog 1 1/2 miles or for 30 minutes
  • Wednesday – swim laps for 10-15 minutes at your own pace (try swimming at least 3- 5 laps at a time without stopping)
  • Friday – walk or jog 1 1/2 miles, or for 30 minutes
  • Saturday or Sunday – ride bike 5-7 miles, or for 30 minutes

Week 4

  • Monday – walk or jog 1 1/2 miles or for 30 minutes
  • Wednesday - swim laps for 15-20 minutes at your own pace (try swimming at least 5 -7 laps at a time without stopping) Use any swim stroke you are comfortable with.
  • Saturday or Sunday – walk or jog 1 1/2 miles or for 30 minutes and then immediately upon returning from your run/walk get on your bike and ride 5 miles, or for 25 minutes. This is called a brick workout and teaches your muscles to get use to running and then riding which you will do in the race.

Week 5

  • Monday – walk or jog 2 -3 miles or for 40-50 minutes
  • Wednesday – swim laps for 15-20 minutes at your own pace (try swimming at least 5 - 7 laps at a time without stopping). Use any swim stroke you are comfortable with.
  • Saturday or Sunday – walk or jog 2-3 miles or for 45 minutes and then immediately upon returning from your run/walk get on your bike and ride 7 miles, or for 35 minutes

Week 6

  • Monday – walk or jog 3 miles or for 45 minutes
  • Wednesday – swim laps for 20 minutes at your own pace
  • Friday – walk or jog 2 miles, or for 30 minutes
  • Saturday or Sunday – ride bike 10 miles, or for 40 minutes

Race Week

  • Monday – walk or jog 2 miles or for 35 minutes
  • Wednesday – swim laps for 15 minutes at your own pace
  • Friday – ride your bike easy for 20 minutes
  • Sunday – RACE DAY – Get to the race early.  Relax, get set up. See you at the finish line!

 

Updated August 2017