Week 10: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for you to follow along with. This programme started on Monday 23 January 2017. The previous weeks of the programme can be found below:

Final Week!!!!

Over the last nine weeks you have made some great changes. Changes to your lifestyle. Changes to your training. Changes to your physique.

This week you will no doubt feel a bit nervous or apprehensive. This is normal.

I want you to pay special attention to your level of hydration this week, especially Friday through to Sunday morning. Make sure you drink enough water so that your urine flows clear.

Saturday evening I want you to have a healthy nutritious meal that is based around starchy carbohydrates. Carbohydrates are important as this is what will fuel your body during the event. Pasta, rice, kumara and potatoes are all good source of healthy carbohydrates which will provide your body with slow release energy. Avoid high sugar foods. You will also need to drink plenty of water, as every gram of carbohydrate that is stored for energy requires three grams of water to store it.

Your training has been tapered off this week. It’s a little easier than last week, so you are well rested for the event this weekend.

Get down to Branford Park early enough to get your bike racked and ready to go, then move down to the start line. Follow along with the warm up as this will get the blood flowing to the muscles and then you will be into it.

All the best. Keep your pace nice and steady, right through the run (or walk), and the cycle, and then finally throughout the swim.

Key Point for the Week

Tri Training NZ

Next weeks training

Monday –  27 March 2017

Run/Walk (a total of 35min) – 5min Walk, 25min Run, 5min Walk

Tuesday

Swim – 4 Lengths Warm Up (WU); 4x 2 Lengths,  4 Lengths Cool Down

Swim four lengths as a Warm Up, resting between lengths for as long as you need to;
Swim two lengths (50m) at a time. Repeat four times, resting as long as you require after you have done each 50m repetition;
Swim four lengths as a Cool Down, resting between lengths for as long as you need to.

Wednesday

Bike (total of 41min) – 10min Warm Up; 3x 6min Hard, 1min Rest Interval (RI); 10min Cool Down

Thursday

Run/Walk (35min) – Same as Monday

Friday

Stretching Day (30min)

Saturday

Swim – Swim – 4 Lengths Warm Up (WU); 6x 2 Lengths,  4 Lengths Cool Down

Swim four lengths as a Warm Up, resting between lengths for as long as you need to;
Swim two lengths (50m) at a time.  Repeat six times, resting as long as you require after you have done each 50m repetition;
Swim four lengths as a Cool Down, resting between lengths for as long as you need to.

Sunday

McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon

If you use Facebook, join my Nelson Women’s Triathlon group. This is a great place to ask questions and meet up with other people training for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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