Basic Equipment List

Note: I've stripped my list down, to reflect what you will need for the event this weekend (no wetsuit, etc.). Let me know if you see anything missing--or feel free to add a comment.
 

Basic Sprint Tri Equipment List -

Competition Top & Bottom

Goggles

Swim Cap (For “dress rehearsal” swim prior, if you’ll be doing one)

Swim Ear Plugs (Optional)

Towels (At least two: one to stand on in transition; one to dry feet with in T1)

Bucket (Optional--to sit on in transition)

Bike

Helmet (NOT Optional--cannot leave T1 without a skid lid on your head)

Cycling Gloves

Socks (Optional)

Cycling Shoes

Running Shoes

Race Number Belt (Optional)

Sunglasses

Bike Pump, Patch Kit, Tire Levers, Tool Set

Spare Tube

Sunscreen (Optional)

Watch

Meds (Optional--allergy, ibuprofen, etc.)

Post Race Clothing

Water/Gatorade/etc.*

Hammer Gel or Other Fuel* (Optional. Since this is a Sprint, you won’t need to consume a ton of calories—I usually do some GU/Hammer Gel at T1 and/or on the bike)

Power Bar or Other Breakfast* (Again, since this is a Sprint, you don't need a lot of "fuel" calories. Do whatever you have been doing for breakfast/fueling prior to a morning training session.)

*Whatever you do, DO NOT eat or drink anything new on race day.

Week 12 Training

Notes:

We're on the home stretch!

This week, we strip away all remaining bells and whistles, and keep it simple. Like last week, if you're feeling it, tie a few sets of (comfortable) sit-ups and push-ups onto the end of your workouts this week.

On the Wednesday call (we really will make it happen this week), we'll chat about race day prep, equipment, eating/fueling, and tips & tricks. Bring your thoughts, experiences, and questions.


Plan A (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 600 freestyle, 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 45 minute ride

• Wednesday: Run - 4 miles

• Thursday: Swim - 10 minute warmup (any combination of strokes), 1 x 600 freestyle, 10 minute cool down & drills (any combination of strokes)

• Friday: Bike - 30 minute, easy ride; equipment check

• Saturday: Go Time!

Plan B (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 800 freestyle, 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 60 minute ride

• Wednesday: Run - 5 miles

• Thursday: Swim - 10 minute warmup (any combination of strokes), 1 x 800 freestyle, 10 minute cool down & drills (any combination of strokes)

• Friday: Bike - 30 minute, easy ride; equipment check

• Saturday: Go Time!

Week 11 Training

Notes:

Two weeks from yesterday!

This week we're dropping strength training sessions for good, and going a little longer. If you want, though, feel free to tie a few sets of (comfortable) sit-ups and push-ups onto the end of your workouts this week. Nothing crazy--no Insanity or P90X!

On the Wednesday call, we'll chat about race day prep, equipment, eating/fueling, and tips & tricks. Bring your thoughts, experiences, and questions.


Plan A (PME 60-70%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, then 1 x 500, then 1 x 100, 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 40 minute bike, 2-3 mile run (if you're feeling good at 2, go for 3)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note in week 7)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim; 30 minute bike ride

• Friday: Bike - 30 minute Fartlek ride

• Saturday: Run - 4 miles

Plan B (PME 60-70%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, then 1 x 800, then 1 x 100, 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 20 mile bike, 3 mile run

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note in week 7)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim; 40 minute bike ride

• Friday: Bike - 30 minute Fartlek ride

• Saturday: Run - 5-6 miles (if you're feeling good at 5, go 6)

Week 10-ish Training

Notes:

Back in the saddle. Sorry to leave everyone high-and-dry last week. Hopefully you still got out and pushed it. We're on the home stretch--race day is a mere three weeks from yesterday!

This week's training sessions will look somewhat familiar. They mimic Week 6, with slight increases on most days. Saturday's "dress rehearsal" remains the same.

Two strength training sessions this week, then we will drop them completely--and replace them with light sit-up/push-up bouts during Weeks 11 & 12.

Use the full distance session at the end of this week to see where you are, what you need to fine tune over the final two weeks. As with Week 6, do all three as quickly in succession as possible to mimic race day conditions/transitions. You should see significant improvement in your performance from the last time we did this--five weeks ago.

Next week, we'll go long and slow.

Plan A (70-80% PME, except Saturday @ Target Race Pace)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 50, then 3 x 150, then 2 x 50 meters freestyle (40 - 45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes) 

• Tuesday: BRICK: 40 minute bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 12 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 4 x 200 (30 seconds rest between, pick a pace that you can maintain throughout); 30 minute bike ride

• Friday: Bike - 40 minute ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 12 on cleans, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (Target Race Pace)

Plan B (70-80% PME, except Saturday @ Target Race Pace)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, 3 x 300, 1 x 100 (40 - 45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 20 mile bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 12 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 3 x 300 meters (30 - 40 seconds rest between, pick a pace that you can maintain throughout); 40 minute bike ride

• Friday: Bike - 50 minute ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 12 on cleans, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (Target Race Pace)

Race Registration

http://www.active.com/triathlon/coolidge-az/11-03-12-desert-grande-triathlon-duathlon-2012

USAT Sleep & Food Articles

Sleep:
http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/sleep-for-top-performance-081412.aspx


Food:
http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/chef-created-breakfast-070312.aspx

http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/5-best-carbs-071012.aspx

Weeks 8 & 9

Notes:

Sorry about the delay getting this posted--perfect storm of chaos these last few days. I am posting the training for the remainder of this week (week 8), along with next week (week 9) in the expectation that things aren't going to quiet anytime soon.

As promised, strength training sessions are back to 2 this week--and for the next few. Do your best to fit these in.

Week 8 is geared toward cardiovascular endurance. With PME at 50%, bouts are longer. Enjoy stretching it out a little at a less-intense pace.

Plan A

 Week 8 (PME 50%)

• Wednesday: Run - 4 mile run (keep it at 50%...go 5 if you're feeling good)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans and declines, 3 x 20 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 600 meter freestyle swim (stay at 50% PME); 30 minute bike ride

• Friday: Bike - 15 mile ride

• Saturday: 40 minute run (keep it steady at 50% PME).
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 on step-ups & incline, 3 x 16 other lifts, and 1 x 20 on each "abs")

         ----------

Week 9 (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 100, then 2 x 200, then 2 x 100 (30-40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 10 mile bike, 3 mile run
•  Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note above)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim (push it at 80% PME); 30 minute bike ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")

• Friday: Bike - 30 minute Fartlek ride

• Saturday: 4 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 4, individually timed miles; 2 - 4 minutes rest between).

Plan B (80% PME

Week 8 (PME 50%)

• Wednesday: Run - 5 mile run (keep it at 50% PME...go 6 if you're feeling good)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on squats and bench, 3 x 20 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (stay at 50% PME); 45 minute bike ride

• Friday: Bike - 25 mile ride

• Saturday:  6 mile run (stay at 50% PME)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 on step-ups & incline, 3 x 16 other lifts, and 1 x 20 on each "abs")

         ---------- 

Week 9 (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 10 x 100 meter freestyle (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 40 minute bike, 3 mile run (push your pace)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 5 minute warm up (40-50% PME), 40 minute Fartlek (see note above)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (oush it at 80% PME); 30 minute bike ride
•  Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Friday: Bike - 50 minute Fartlek ride

• Saturday: 5 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 5, individually timed miles; 2 - 4 minutes rest between).
•  
•  ALPHA: (for swim or run days--not bike)
• Step-Ups
• Abs
• Incline Press or Dumbbell Incline
• Back & Side Extension
• Leg Extensions
• Abs
• Lat Pulls
• Abs

BRAVO: (for bike days--not run or swim)

1. Squats
2. Abs
3. Bench or Dumbbell Press
4. Back & Side Extension
5. Seated Row
6. Abs
7. Locked, Bent-Arm Lat Pulls
8. Abs

CHARLIE: (for run or bike days--not swim)

1. Hanging Cleans
2. Abs
3. Declines
4. Back & Side Extension
5. Leg Curls
6. Abs
7. 90-Degree Arm Curls
8. Abs
9. Dips