by Annabelle Landa

This feature is a continuation of the "Beginners Beat" column in the June 2003 issue of Runner Triathlete News. To get the full scoop on training for your first triathlon, pick up a copy of the June issue of Runner Triathlete News. Subscribe to RTN today!

Periodization training for a sprint distance triathlon

Last month we talked about aerobic base conditioning for the first four weeks of a 12 week periodization program which will enable us to complete a 300 meter swim, 15-18 mile bike, and 5K run triathlon.

Now, let's talk about the next four weeks.

This is the strength period of your program. During weeks five and six, you will add some more distance to your swimming, maintaining pace during the sets, and continue the swimming drills only once per week.

Your swimming sets should be 100s to 300s, swimming a total of 1200 to 1500 meters. Focus on keeping the same pace and recovery for each set. Keep a steady heart rate and no higher than 80%.

Also, start a little weight lifting, both upper and lower body, but no more than twice a week. High repetition sets with lower weight.

During your ABC period on the bike, you focused on high cadence, and small chain ring. Now, during weeks six and seven, go out and try a bigger chain ring. Warm up for about 10 minutes to a heart rate of 70% and then do a few sets with the big ring at a steady pace. Try some long sets of about five to seven minutes each, bringing heart rate to about 80%, but no higher. Recover in between with a high cadence until heart rate drops to 65% - 70%. Try it again for a total of three to four sets. Finish with a proper cool down. Continue this until the end of week 8.

Finally during weeks seven and eight, introduce some strength runs. You may try some hill running or some steady runs with long sections at a heart rate of 80%, maintaining form and breathing under control.

Make sure that you keep your upper body nice and relaxed to save a few heart beats as well as to assist your climbing. Heart rate should go to no higher than 80%. Proper warm up and cool down is highly recommended.

Your goal is to incorporate the strength periods to each activity. Progressively start with one activity and then slowly add the others.

This would be a sample of the end of the strength period. ( Weeks 7 and 8 )

Calculate your heart rate by subtracting your age from 220 = Age predicted MHR
Now subtract resting heart rate.

To find out what your resting heart rate is, take your pulse first thing in the morning before you get out of bed, while still lying down. Count it for one full minute. Do this for three days, then take the average. This is your resting heart rate.

Periods: Aerobic Base Conditioning 65% - 75%
Strength 65%-80%
Intervals 70% - 85%

Heart rate training: Monitoring your heart rate through this periodization training is a must. Let's mention important things to know & remember.

Weeks 5-8 : The strength period. Keep heart rate between 65%- 80%.

Monday -- Swim (ABC) Drills, 150 Warm ups, 500 Drills, 300 Swim, (Freestyle easy), 100 cool down
Tuesday -- Warm up. Run Hills or tempo sets 20-40 minutes. Cooldown.
Wednesday -- Swim (strength). 200 warm up, 3x300 w/ recovery, 300's at pace 75%-80% (one 300 w/ paddles), 200 cool down. Total 1400
Thursday -- Brick (every other week). Bike 10 miles or 45 minutes, 2 mile run or bike (strength) 15-20 or 75 minutes, w/ 4 sets of 5 minutes at 80% MHR (recovery in between to 65% MHR), Large chain ring. Cooldown.
Friday -- OFF! Or easy swim 500
Saturday -- Long easy run 60-70 minutes.
Sunday -- Long ride, 20-30 miles or 90-115 minutes. Maintain easy pace and HR @ 70%-80%.

This article covers weeks 5-8 of the beginning triathlon training program. Click here for weeks 1- 4.