Sports & Activities
Triathlon 21-Week Training Program: Week 19
Welcome to week 19 of the RealJock.com 21-week Olympic-distance triathlon training program. Get ready to swim 1.5k, bike 40k, and run 10k!
Triathlon Training Weeks
Be sure to read the important notes on the triathlon training program at the bottom of this page before you begin training. You should pay particular attention to the heart rate training information.
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Untitled Document
Triathlon Training Weeks
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
- Week 7
- Week 8
- Week 9
- Week 10
- Week 11
- Week 12
- Week 13
- Week 14
- Week 15
- Week 16
- Week 17
- Week 18
- Week 19
- Week 20
- Week 21
Be sure to read the important notes on the triathlon training program at the bottom of this page before you begin training. You should pay particular attention to the heart rate training information.
| WEEK 19 TRIATHLON TRAINING PROGRAM | ||||
| Week 19, Day 1 | ||||
| Activity | Minutes | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
| Swim | 2000 meters/yards continuous (500 warm up, then 500 form, then 500 race pace, then 500 warm down) | Varies | ||
| Note: No more strength training until after the race (sorry, gym bunnies)! | 0 | N/A | ||
| Week 19, Day 2 | ||||
| Activity | Minutes | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
| Bike | 45 outdoor or 30 on trainer (morning) | Easy | ||
| Run | 60 (afternoon/evening; 10 - 15 minutes warm up; then 6X1:30-minute intervals at race pace, increasing speed with each one so that the last two are the fastest at +10 beats above AT HR, 1-minute brisk walk recovery; then 10 minutes build tempo at +5 beats above AT HR; then 10 minutes warm down) | Varies | ||
| Week 19, Day 3 | ||||
| Activity | Minutes | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
| Bike | 60 (hilly ride; build into the hills; hills should be at least a 4- to 6-minute climb each; going uphill should be +10 beats above AT HR; 10 minutes warm down) | varies | ||
| Run | 15 (transition within 5 minutes of bike; 5 minutes high cadence, 5 minutes steady, 5 minutes warm down) | varies | ||
| Week 19, Day 4 | ||||
| Activity | Minutes | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
| Swim | 60 - 70 (masters) or 2500 continuous | 70% or less | ||
| Week 19, Day 5 | ||||
| Activity | Minutes | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
| Run | 30 (include 6 to 8 50-meter strides building into race pace) | Easy | ||
| Swim | 30 (easy strokes and drills) | Easy | ||
| Week 19, Day 6 | ||||
| Activity | Minutes | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
| Run | 40 | Easy | ||
| Swim | 20 (open water if possible) | 70% or less | ||
| Week 19, Day 7 | ||||
| Activity | Minutes | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
| Bike | 120 (build into ride) | Build to 100% AT HR | ||
| Run | 20 (transition within 5 minutes of bike; 5 minutes high cadence, 10 minutes steady, 5 minutes warm down) | Varies | ||
| Pack your gear! | As much time as you need (try on your wet suit to make sure it fits; make sure you have body lubricant like BodyGlide; check your goggles; buy new running shoes if you need them so that you can break them in over the next two weeks) | Easy | ||
| NOTES ON THE 21-WEEK TRIATHLON TRAINING PROGRAM |
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The RealJock triathlon training program is provided by Joey Hinton, aka UStriathlete, a highly accomplished triathlete with 16 years of experience under his belt. Hinton's training program is geared toward beginner to intermediate triathletes doing the Olympic distance event (1.5k swim, 40k bike, 10k run).
Low Intensity Workouts, Heart Rate 60 to 80 percent AT HR For the first six weeks of the program you should focus on improving your technique. If you have weakness in one or more of the three sports, you may want to consider taking lessons and having yourself videotaped to identify and fix problems with your technique. For the first week of training, your workout intensity should be low to moderate. Joey recommends you use a heart rate monitor with the goal to train at the intensity at 60 to 80 percent of your anaerobic threshold heart rate (AT HR), also known as your lactate threshold. The AT HR is the heart rate in exercise where oxygen consumption results in lactic acid production exceeding lactic acid removal, resulting in buildup of lactic acid in the muscles. By tracking your heart rate and staying within the training goals, you will train your body to consume fuel more efficiently while racing and avoid hitting your lactic threshold mid-race. If you don't know your AT HR, check with your local gym or fitness professional to get an anaerobic threshold test to find your own personal heart rate numbers. Trust us, this is important`51;triathlons are endurance events, so you need to not only strengthen your heart, but also train your body to burn more fat with carbohydrates so that you can go the distance. Check out these AT HR resources below for a quick education: A Simpler Calculation: Use your Max Aerobic Heart Rate If you have trouble calculating your AT HR, you can also use a simpler calculation called your Max Aerobic Heart Rate. To calculate this rate, follow the instructions at Mark Allen Online. In this case, instead of using your AT HR, you would use your Max Aerobic Heart Rate for training. The numbers should be about the same. If they're not, use whichever number is lower. Notes on Strength Training: The training below includes two days of strength and flexibility training per week. Feel free to do a third day of strength training if you have the time and desire. You should focus on building core strength (top, front, back, sides, and bottom) at every session. See RealJock's Strength Training section for some exercise ideas. Resources for Improving Your Technique Hinton recommends the following two DVD resources for improving your technique:
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