TRAINING GUIDE for RUN & MULTI-SPORT EVENTS

TABLE OF CONTENTS 03  5K 05  10K 07  HALF MARATHON 10  RUNNING TIPS, TRICKS & TACTICS 11  SPRINT TRI 15  DUATHLON 18  MULTI-SPORT RACING TIPS, TRICKS & TACTICS 19  CROSS TRAINING 101 20  GET IN THE ZONE 21  FUEL UP 22  GIRLS ON THE RUN Please consult with your physician before commencing any physical activity or exercise program to ensure that there is no medical condition that precludes you from participating in any physical activity or exercise program. You are solely responsible for any injury or risk you may incur by participating in any activity or program. Neither World Triathlon Corporation nor Athleta, Inc. (nor any of their respective parents, subsidiaries, affiliates, or agents) shall be responsible for any such injury or risk.

CRUSH A 5K THE 5K IS THE FOUNDATION FOR ALL OTHER RACES. The stronger you are, the stronger you feel.

New and seasoned runners alike love to partake, and here’s why: it’s super fun (and training for it goes by super fast). No matter your background, proper training will get you to the finish line successfully. This 8-week training plan starts with a 15-minute walk/run and builds your fitness week by week until you’re able to run the entire 5k (3.1 mile) race distance. Check out GET IN THE ZONE on page 30 to learn how to keep tabs on your level of exertion.

3

5K 8-WEEK TRAINING PLAN

MONDAY

TUESDAY

WEEK 1

OFF

walk 4 min, run 1 (x3)

WEEK 2

OFF

WEEK 3

OFF

walk 2 min, run 3 (x5)

WEEK 4

OFF

ROLLING HILLS walk 1 min, run 4 (x5)

WEEK 5

OFF

WEEK 6

OFF

WEEK 7

OFF

WEEK 8

OFF

1 mile

1.25 miles walk 3 min, run 2 (x4)

1.5 miles

WEDNESDAY

THURSDAY

OFF

walk 4 min, run 1 (x3)

OFF

OFF

1.75 miles

RACE WEEK!

2.25 miles walk 1 min, run 5 (x6)

2.5 miles walk 1 min, run 6 (x5)

2.5 miles walk 1 min, run 11 (x3)

2 miles

walk 1 min, run 5 (x6)

OFF

OFF

OFF

OFF

OFF

1 mile

1.25 miles walk 3 min, run 2 (x4)

1.5 miles

walk 2 min, run 3 (x5)

1.75 miles walk 1 min, run 4 (x5)

2.25 miles walk 1 min, run 5 (x6)

2.5 miles walk 1 min, run 8 (x4)

2.5 miles walk 1 min, run 11 (x3)

1 mile

walk 1 min, run 5 (x3)

FRIDAY

SATURDAY

SUNDAY

OFF

walk 4 min, run 1 (x3)

1 mile

Cross-train

OFF

1.25 miles walk 3 min, run 2 (x4)

1.5 miles

OFF

walk 2 min, run 3 (x5)

OFF

walk 1 min, run 4 (x6)

OFF

Run 1 mile nonstop + walk the rest

OFF

walk 1 min, run 10 (x4)

OFF

walk 1 min, run 14 (x3)

OFF

2 miles

2.5 miles

3 miles

3 miles

30 min

Cross-train 30 min

Cross-train 30 min

Cross-train 30 min

Cross-train 35 min

Cross-train 40 min

Cross-train 40 min

RACE WEEKEND! (TIP: Keep moving the day after to shake out your legs.)

TIP: Distances are calculated on a walk/run pace of approximately 15 min/mile. Your pace will vary — that’s OK! Just use this as a guide and you’ll be ready for race day. 4

4

CRUSH A 10K TAKE YOUR RUNNING TO THE NEXT LEVEL. Ignite your true potential.

There’s no other way to say it: 6.2 miles is a long way to run, so major props for wanting to take this on. What to expect? Less rest days and more crosstraining days to amp up your strength for the final push. It’s so worth it. Check out GET IN THE ZONE on page 30 to learn how to keep tabs on your level of exertion.

5

10K 8-WEEK TRAINING PLAN

WEEK 1

WEEK 2

WEEK 3 WEEK 4

RECOVERY WEEK

WEEK 5

WEEK 6

WEEK 7

WEEK 8 RACE WEEK!

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

OFF

2 miles

Cross-train

2 miles

OFF

3 miles

Cross-train

OFF

2 miles

Cross-train

3 miles

OFF

4 miles

Cross-train

2 miles

3 miles

Cross-train

3 miles

OFF

4.5 miles

Cross-train

OFF

3 miles

Cross-train

OFF

4 miles

Cross-train

3 miles

Cross-train

OFF

5 miles

Cross-train

OFF

6 miles

Cross-train

OFF

4 miles

Cross-train

OFF

RACE WEEKEND! (TIP: Keep moving the day after

Z2

2 miles

Z2

Z2

Z2

Z2

30 min

30 min

30 min

30 min

Z2

+ 2 min SURGES (x4)

3 miles

4 miles

Cross-train

4 miles

Cross-train

Z2

3 miles Z2

OFF

ROLLING HILLS

+ 2 min SURGES (x5)

2 miles Z2

30 min

30 min

30 min

OFF

Z2

Z2

ROLLING HILLS

3 miles

Z2 w/1 mile at Z3

4 miles

w/0.5 mile GOAL 10k PACE (x4)

4 miles

w/1 mile GOAL 10k PACE (x2)

4 miles

w/1 mile GOAL 10k PACE (x3)

2 miles Z2

Z2

Z2

Z2

Z2

Z2

Z2

Z2

30 min

30 min

30 min

40 min

40 min

45 min

30 min

to shake out your legs.)

Z = Training Zone (e.g. Z2 = Zone 2 = Easy)  SURGES: These are short segments of hard but controlled running. Your heart rate should reach Z4. GOAL PACE: This is the pace to set in order to achieve your goal race time.

6

CRUSH A ½MARATHON IN IT FOR THE LONG RUN? Face your challenges head on (and feet first).

The half-marathon is the race for you. Feel confident knowing that once you finish all 13.1 miles, you are officially a long-distance runner. This 12-week training plan is peppered with tempo and interval runs to bump up your speed, and crosstraining to pump up your strength. Don’t worry–by the end of it you’ll feel comfortable on a 2-hour run (comfortable enough, that is). Check out GET IN THE ZONE on page 30 to learn how to keep tabs on your level of exertion. You definitely don’t want to burn out those legs, so enjoy your recovery days! 7

½MARATHON 12-WEEK TRAINING PLAN

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

3 miles

Cross-train

3 miles

OFF

3 miles

LONG RUN

Cross-train

3 miles

Cross-train

4 miles

OFF

3 miles

LONG RUN

4 miles

Cross-train

4 miles

OFF

3 miles

LONG RUN

4 miles

Cross-train

ROLLING HILLS

OFF

4 miles

LONG RUN

30 min

4 miles

5 miles

Cross-train 30 min

5 miles w/10 min TEMPO (x2)

Cross-train

6 miles

Z2

Z2

Z2

Z2

ROLLING HILLS

5 miles

Work on GOAL RACE PACE

30 min

30 min

30 min

30 min

Z2

Z2

Z2

w/3 miles Z3

OFF

OFF

Z2

Z2

Z2

4 miles Z1/Z2

5 miles Z1/Z2

6 miles Z1/Z2

Z2

7 miles Z1/Z2

4 miles Z2

LONG RUN 8 miles Z1/Z2

4 miles Z2

LONG RUN 9 miles Z1/Z2

30 min

Cross-train 30 min

Cross-train 40 min

Cross-train 40 min

Cross-train 50 min

Cross-train 50 min

Z = Training Zone  (e.g. Z2 = Zone 2 = Easy).  INTERVALS: These are peppered throughout the 12-week training plan in the form of mixed speed at different intensities over several miles. Your recovery between each interval can be 2-3 min.

8

½MARATHON 12-WEEK TRAINING PLAN

WEEK 7

RECOVERY WEEK

WEEK 8

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

4 miles

Cross-train

5 miles

OFF

4 miles

LONG RUN

Cross-train

5 miles

Cross-train

6 miles

OFF

4 miles

LONG RUN

30 min

w/1 mile 10k PACE (x2)

6 miles w/0.5 miles 10k PACE (x5)

Z2

w/3 min Z4 (x4)

30 min

WEEK 9

6 miles

ROLLING HILLS

Cross-train 30 min

WEEK 10

6 miles

Cross-train

5 miles

Cross-train

PEAK WEEK

WEEK 11 TAPER

WEEK 12 RACE WEEK!

w/4 miles Z3

w/20 min TEMPO on HILLS

3 miles

Z2 w/2 min SURGES (x4)

30 min

30 min

OFF

Z2

6 miles

w/0.25 miles 5k or 10k PACE (x6)

5 miles

w/0.5 miles 10k PACE (x3)

2 miles Z2

OFF

Z2

Z2

4 miles Z2

7 miles Z1/Z2

10 miles Z1/Z2

LONG RUN 11 miles Z1/Z2

OFF

4 miles

LONG RUN

OFF

3 miles

LONG RUN

OFF

1-2 miles

Z2

Z2

Z2

12 miles Z1/Z2

8 miles Z1/Z2

60 min

Cross-train 60 min

Cross-train 60 min

Cross-train 60 min

Cross-train 45 min

RACE WEEKEND! (TIP: Keep moving the day after to shake out your legs.)

TEMPO: This pace should hit the upper end of Z3 and move into Z4 with a rest of 1 minute between sets.  GOAL PACE: This is the pace to set in order to achieve your goal race time. SURGES: These are short segments of hard but controlled running (Z4).

9

RUNNING TIPS, TRICKS & TACTICS

THE RIGHT CLOTHES. Invest in some quality wicking, quickdrying apparel and keep the cotton tees for lounging.

EVERYTHING FROM WHAT-TO-WEAR TO TRAINING TIDBITS.

TO FUEL, OR NOT TO FUEL? If you’re training for over 90 minutes, it’s time to start fueling. Test out different energy gels and sport drinks to find the ones you like best (less trial & error on race day).

TRAIN YOUR BRAIN. Stay positive. Say no to NO!

TRAINING IS FLEXIBLE. Feel free to mix up your workout days to fit in with your busy life. Just don’t do two hard workouts back to back and make sure you train a minimum of 3 days a week.

TRAIN WITH FRIENDS. Friends make the perfect training 10 buddies by boosting your motivation (and your mood). THE RIGHT SHOES. Getting fitted with proper running shoes makes a huge difference in comfort-factor and makes you less prone to injuries.

THE RIGHT SOCKS. Wear synthetic or wool blends to reduce chafing (say goodbye to blisters). THE RIGHT STUFF. Shades, hats, skin lubricant, handheld water bottles — all are surefire ways to keep your stamina up.

… AND BE FLEXIBLE. Don’t overlook the importance of stretching to avoid repetitive motion injuries!

10

CRUSH A SPRINT

TRI

THIS IS A MEGA-ACCOMPLISHMENT. Unleash the best version of yourself.

It’s 3 races in 1, at a distance perfectly suited for those wanting to test out the triathlon waters. Best part? It’s a game of playing to your strengths. If you’re not a strong swimmer, don’t worry–you can make up time by outperforming on the bike or run segment. With this 12-week program, plan on plenty of swimming, running and biking to turn yourself into a triathlon machine. Check out GET IN THE ZONE on page 30 to learn how to keep tabs on your level of exertion.

11

SPRINT TRI 12-WEEK TRAINING PLAN

MONDAY WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

OFF

OFF

OFF

OFF

OFF

OFF

TUESDAY

WEDNESDAY

Swim A + Run 20-

bike 40 min Z2 + run 20 min Z2 (TM 1%)

Swim A + Run 20-

bike 40 min Z2 + run 20 min Z2 (TM 1%)

Swim A + Run 20-

bike 40-50 min Z2 + run 20-30 min Z2 (TM 2%)

Swim A + Run 20-

bike 30-40 min Z2 + run 20 min Z2 (TM 1%)

Swim C + Run

bike 50-60 min Z2 + run 20-30 min Z2 (TM 1%)

50-60 min Z2 w/5 min Z3, 85-95 RPMS

Swim C + Run

bike 50-60 min Z2 + run 20-30 min Z2 (TM 2%)

BRICK

Swim D + Bike

30 min Z2

30 min Z2

30 min Z2

30 min Z2

30-40 min Z2

30-40 min Z2

BRICK

BRICK

BRICK

BRICK

BRICK

THURSDAY

FRIDAY

Bike

Swim B

40 min Z2, 80-90 RPMS

Bike

45 min Z2, 85-95 RPMS

Bike

45-55 min Z2, 85-95 RPMS

Bike

30-40 min Z2, 80-90 RPMS

Bike

50-60 min Z2 w/5 min Z3, 85-95 RPMS

SATURDAY Bike

1 hr Z2, 80-90 RPMS

Bike

OFF

1 hr Z2, 80-90 RPMS + Swim B

Swim B

60-70 min Z2, 80-90 RPMS

OFF or Swim A

40-50 min Z2, 80-90 RPMS

Run

20-30 min Z2 + Swim D

Run

20-30 min Z2

Bike

Bike

Bike

60-70 min Z2, 85-95 RPMS

Bike

60-70 min Z2, 85-95 RPMS

SUNDAY Run

40-50 min Z2

Run

40-50 min Z2

Run

45-55 min Z2

Run

40-50 min Z2 + Swim B

Run

40-50 min Z2 + Swim A

Run

40-50 min Z2 + Swim A

Phase 1: Works to improve your aerobic base and endurance. Phase 2: Adds strength and tempo intervals to boost your aerobic efficiency and ability to sustain faster paces for longer. Phase 3: The final “power or speed’” phase before tapering with a focus on shorter and higher intensity intervals. SWIM A-D: Go to page 20 to read about the workouts in detail.

12

SPRINT TRI 12-WEEK TRAINING PLAN

MONDAY WEEK 7

RECOVERY WEEK

TUESDAY Swim C + Run

OFF

30-40 min Z2, w/1 min intervals Z3-4 (x4)

Swim C + Run

WEEK 8

WEEK 9

WEEK 10 PEAK WEEK

WEEK 11 TAPER

WEEK 12 RACE WEEK!

OFF

Swim A

OFF

Bike

bike 50-60 min Z2 + run 20-30 min Z2 (TM 3%)

50-60 min Z2 w/4 min Z3 (x4), 85-95 RPMS

BRICK

Swim D + Bike

bike 60-70 min Z2 + run 20-30 min Z2 (TM 3%)

Swim D + Run

bike 50-60 min Z2 + run 20 min Z2 (TM 1%)

45-60 min Z2, 85-95 RPMS

BRICK

Swim B + Bike

30-40 min Z2

BRICK

30-40 min Z2 w/1 min intervals Z3-4 (x5)

bike 60 min Z2 + run 30 min Z2 (TM 3%)

Swim A + Run

bike 40 min Z2 + run 20 min Z2 (TM 2%)

30-40 min Z2

Run

OFF

BRICK

THURSDAY

40-50 min Z2, w/1 min intervals Z3-4 (x5)

Swim A + Run

OFF

WEDNESDAY

30-40 min Z2 w/60 sec RACE PACE (x4)

BRICK

50-60 min Z2 w/5 min Z3-4 (x2), 85-95 RPMS

Bike

60 min Z2 w/5 min Z3-4 (x2), 85-95 RPMS

Swim B + Bike 40-50 min Z2 w/5 min Z3-4

BRICK

bike 30 min Z2 + run 20 min Z2 (TM 2%)

OFF

FRIDAY Swim D

SATURDAY Bike

60-70 min Z2, 85-95 RPMS

SUNDAY Run

50-60 min Z2

+ Swim A

MOCK RACE

OFF

swim 0.5 miles + bike 15 miles + run 3 miles at your best pace!

OFF

Run

Swim C + Bike 1 hr Z2

40 min Z2

Run

Bike

50-60 min, Z2

20-30 min Z2

20-30 min Z2

OFF

PREPARE GEAR bike 20 min Z2 + run 5 min Z2

1 hr Z2

Swim C + Bike 30-40 min Z2

Run

Run

+ Swim C

Run

20-30 min Z2

RACE WEEKEND!

(TIP: Keep moving the day after to shake out your legs.)

Z = Training Zone  (e.g. Z2 = Zone 2 = Easy).  TM: Stands for Treadmill + the percentage grade incline to mimic road running. RPMS: Pedaling revolutions per minute. INTERVALS: These are peppered throughout the 12-week training plan in the form of mixed speed at different intensities. Your recovery between each interval can be 2-3 min. BRICK: Back-to-back intensive workouts with no rest in between that make your legs feel like, well, bricks!

13

SWIM WORKOUT KEY

MATCH THE WORKOUT NOTED IN THE TRAINING PLAN WITH THE WORKOUTS FOUND BELOW:

WORKOUT SWIM A

SWIM B

SWIM C

SWIM D

DESCRIPTION

APPROX. TIME / DISTANCE

Warm up 100-200 yds Swim 5x200 yds steady freestyle, 20-30 sec rest Cool down 100-200 yds

30-45 min / 1000-1400 yds

Warm up 100-200 yds 4x75 yds drill (25 left arm, 25 right arm, 25 reg, 10 sec rest) 4x50 yds kick w/board, 10 sec rest 5x100 yds swim (any style), 10-15 sec rest 4x75 yds drill (25 right arm, 25 left arm, 25 reg, 10 sec rest) Cool down 100-200 yds Z2 Warm up 100-200 yds 6x50 yds drill, 15 sec rest 2x100 yds kick w/board, 15 sec rest 3x300 yds swim (any style), 20-30 sec rest 4x50 yds drill, 15 sec rest Cool down 100-200 yds Z2 Warm up 100-200 yds 2x700 yds steady Z3–Z4 swim, 1-2 min rest Cool down 100-200 yds Z2 Focus on good form, not speed

30-45 min / 1200-1600 yds

40-50 min / 1600-2000 yds

30-40 min / 1400-1600 yds

14

CRUSH A DUATHLON SWIMMING NOT YOUR THING? Discover just how strong you are.

Enter the duathlon. This run-bike-run race is perfect for all the terrestrial dwellers out there, taking you to never-before-seen levels of accomplishment. This 12-week training plan ensures you get plenty of time on the bike and on your feet so you can cross that finish line quicker and more efficiently than you ever thought possible. Check out GET IN THE ZONE on page 30 to learn how to keep tabs on your level of exertion.

15

DUATHLON 12-WEEK TRAINING PLAN

WEEK 1

MONDAY

TUESDAY

OFF

20 min Z2

Run

+ Strength Training

Run

WEEK 2

OFF

30 min Z2-3 w/30 sec PICKUPS (x4)

+ Strength Training

WEEK 3

OFF

Run

35 min w/30 sec PICKUPS (x5)

Run

WEEK 4

OFF

WEEK 6

OFF

OFF

THURSDAY

Bike

45 min Z2 (90-100 RPMS) 3 min Z4 (x2)

30 min Z2

BRICK

run 5 min + bike 30 min Z2 + run 10 min Z2

Bike

60 min Z2 (100-110 RPMS) w/5 min TEMPO Z4

+ Strength Training

BRICK

Bike

Bike

60 min Z2 (90-100 RPMS) w/1 min TEMPO Z4 (x5)

BRICK

run 15 min + bike 30 min + run 20 min

Bike

40 min w/30 sec PICKUPS (x6)

run 10 min Z2-3, + bike 50 min + run 10 min Z2-3

Run

50 min Z2 (100-110 RPMS) w/5 min Z4

run 20 min + bike 30 min + run 20 min

Strength Training

Bike

+ Strength Training

WEEK 5

WEDNESDAY

35 min w/30 sec PICKUPS (x5)

Run

45 min Z2 w/30 sec PICKUPS (x10)

Bike

+ Strength Training

60 min Z2 w/10 min TEMPO

FRIDAY

SATURDAY

Strength Training

1hr Z2 (80-90 RPMS)

Run

Bike

30 min Z2-3

1hr Z2 (80-90 RPMS)

OFF

1 hr Z2 (80-90 RPMS)

+ Strength Training

Run

Bike

Bike

40 min w/4 min TEMPO

1 hr Z2 (80-90 RPMS) + run 20 min

OFF

1 hr Z2 (80-90 RPMS)

+ Strength Training

BRICK

60 min w/1 min TEMPO (x10)

Bike

Run

45 min w/5 min TEMPO

+ Strength Training

Bike

BRICK

bike 50 min + run 20 min

SUNDAY Run

15 min Z2

Run

20 min Z2

Run

25 min Z2

Run

30 min Z2

Run

35 min Z2-3

Run

40 min Z2-3

Phase 1: Works to improve your aerobic base and endurance. Phase 2: Adds strength and tempo intervals to boost your aerobic efficiency and ability to sustain faster paces for longer. Phase 3: The final “power or speed’” phase before tapering with a focus on shorter and higher intensity intervals. Z = Training Zone  (e.g. Z2 = Zone 2 = Easy). 

16

DUATHLON 12-WEEK TRAINING PLAN

WEEK 7

RECOVERY WEEK

WEEK 8

MONDAY

TUESDAY

OFF

35 min Z2-3, w/30 sec TEMPO (x4) + 60 sec PICKUPS (x4)

Run

+ Strength Training

OFF

Run

35 min Z2 w/30 sec PICKUPS (x10) + 3 min TEMPO (x3)

Run

WEEK 9

OFF

35 min Z2-3 w/30 sec PICKUPS (x4) + 60 sec PICKUPS (x4)

+ Strength Training

WEEK 10 PEAK WEEK

WEEK 11 TAPER

WEEK 12 RACE WEEK!

OFF

Run

35 min Z2 w/30 sec PICKUPS (x10) + 3 min Z4 (x3)

Run

OFF

30 min w/30 sec PICKUPS (x4)

OFF

30 min w/30 sec PICKUPS (x4)

+ Light Strength Training

Run

+ Light Strength Training

WEDNESDAY

THURSDAY

BRICK

Bike

run 10 min + bike 40 min + run 20 min

BRICK

run 30 min + bike 1 hr (90-100 RPMS) + run 30 min

BRICK

run 30 min + bike 1 hr (90-100 RPMS) + run 20 min

Bike

1 hr Z2 + run 20 min Z2

BRICK

run 20 min + bike 30 min + run 20 min (all Z1)

BRICK

run 15 min + bike 30 min + run 15 min (all Z1)

1h Z2 w/10 min TEMPO

Bike

1 hr Z2 w/10 min TEMPO

Bike

1 hr Z2 w/10 min TEMPO

Bike

1 hr Z2 w/10 min TEMPO (90-100 RPMS) then 1 min TEMPO (x10)

Strength Training Bike

30 min w/3 min TEMPO RACE PACE (x2)

FRIDAY

SATURDAY Bike

OFF

OFF

or 40 min jog Z1

+ Strength Training

Run

35 min Z2 w/5 min Z4

Run

60 min Z2, (80-90 RPMS) w/15 min Z4 + run 20 min

Bike

60 min Z2, (80-90 RPMS) + run 30 min

Bike

1 hr Z2, (80-90 RPMS)

Bike

40 min w/8 min TEMPO

1 hr Z2, (80-90 RPMS) + run 20 min

Run

1 hr Z2 w/10 min TEMPO (90-100 RPMS) + 1 min TEMPO (x10)

+ Strength Training

35 min Z2 w/5 min Z4

PREPARE GEAR bike 20 min Z2 + run 5 min Z2

Bike

SUNDAY Run

45 min Z2-3

Run

40 min Z2-3

Run

45 min Z2 w/8 min Z4

Run

50 min Z2 w/10 min Z4

Run

40 min Z2 w/5 min TEMPO (x3)

RACE WEEKEND!

(TIP: Keep moving the day after to shake out your legs.)

TM: Stands for Treadmill + the percentage grade incline. RPMS: Pedaling revolutions per minute. TEMPO: This pace should hit the upper end of Z3 and move into Z4, with 1 minute rest between sets. BRICK: Back-to-back intensive workouts with no rest in between that make your legs feel like, well, bricks! PICKUPS: A burst of faster speed by increasing your run cadence and effort.

17

MULTI-SPORT RACING TIPS, TRICKS & TACTICS

THE RIGHT SHOES. Get fitted for proper running shoes at a specialty run shop. It makes a huge difference in terms of comfort and injury prevention.

EVERYTHING FROM MASTERING THE BASICS TO PROPER ATTIRE.

CHANGING TIP. Try wearing a performance swim top that doubles as a sport bra to cut down changing time.

CRAWL BEFORE YOU RUN. Freestyle, lovingly referred to as the “crawl” by non-swimmers, is the go-to stroke for speed and efficiency. Learning it can be tricky, so seek out a single sport or tri coach to master your form.

TRANSITION TRAINING. As in changing from swim to bike to run. Practice changing clothes, mounting and dismounting your bike, and pulling shoes on and off (you’ll shave off a few minutes from your time).

TRY SOME TRI SHORTS. You can wear tri shorts for every portion of the race, making transitions even speedier. TRAINING IS FLEXIBLE. Feel free to mix up your workout days to fit in with your busy life (just don’t do two hard workouts back to back).

GET TO KNOW YOUR BIKE. Ride it. Switch gears. And get your seat height and handlebar distance adjusted at your local bike shop for max performance and comfort.

NO EXTRA CREDIT. If you need to miss a few days of training, don’t play “catch up.” This is a recipe for overtraining and possible burnout or injuries.

BIKE GEAR. A patch kit, spare tube and hand pump come in handy for flat tires (and they easily fit in a tiny bag below your seat).

GET FUEL. Test out different energy gels and sport drinks to find the ones you like best (less trial & error on race day).

18

CROSS TRAINING 101 SPICE UP YOUR ROUTINE WITH A VARIETY OF WORKOUTS. Avoid burnout (and boredom) by adding two 30-minute workouts each week to your usual training. Try yoga to loosen up. Or take a sweaty day hike. No matter what you’ll build strength, power and mobility, making you a stronger athlete. Not sure where to start? Go to ELmag.com/triathlonstrong and combine any 3-4 of those exercises to create your own mix & match circuit workout. Works every time.

19

GET IN THE ZONE

TRAIN SMARTER (AND HARDER). When you train at the right intensity for the right amount of time, your body becomes stronger, more efficient, and more resilient. In short, you become a better athlete. The key? Know your heart-rate training zones. If you don’t have a heart monitor, that’s okay–we made it easy to perceive your level of exertion by comparing it to how well you can hold up a conversation. You can also train based on your Anaerobic Threshold (AT). Learn more at ExperienceLife.com/article/the-at-factor/ ZONE 1 (Z1). Warm Up. WHAT IT DOES. Warms up muscles and helps you recover. WHAT IT FEELS LIKE. Easily chat away with a training buddy.

ZONE 4 (Z4). Hard. WHAT IT DOES. Raises your anaerobic threshold and tolerance to lactic acid build-up. WHAT IT FEELS LIKE. Talking is reduced to breathy monosyllabic responses and head nods.

ZONE 2 (Z2). Easy. WHAT IT DOES. Builds and develops your aerobic base. WHAT IT FEELS LIKE. You can comfortably maintain a conversation.

ZONE 5 (Z5). Maximum. WHAT IT DOES. Increases max performance and speed. WHAT IT FEELS LIKE. Seriously difficult. Short bursts only. Talking stops altogether.

ZONE 3 (Z3). Moderate. WHAT IT DOES. Challenges and improves your aerobic endurance. WHAT IT FEELS LIKE. Chatting is doable, but silence becomes golden.

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FUEL UP SOME FOOD FOR THOUGHT TO SUSTAIN YOUR ENERGY THROUGHOUT THE DAY. DRINK, DRINK, DRINK. We mean water. And plenty of it. Less water means less stamina means less performance. Aim to drink about a half gallon of water throughout the day. SNACK ON COLOR. The best health-building, disease-fighting nutrients are found in brightly colored fruits, vegetables and legumes (aim for two per meal). SNACK ON THIS. Whole foods, like hummus and veggies. Hardboiled eggs. Apple and cheese. Whole-fat yogurt and nuts. Eat 5-6 healthy snacks to get you through the day.

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SHARE YOUR LOVE OF RUNNING WITH GIRLS ON THE RUN. Athleta and Esprit de She are dedicated to partnering with organizations that share our belief that a healthy way of life begins with healthy people. In this spirit, we support Girls on the Run International – a youth development program for girls aged 8-13 based in physical activity. Participants have the opportunity to donate to their local Girls on the Run Council during registration and on race day. With these donations, local councils can expand their reach to more young girls, giving them access to this amazing program that developes strength, confidence, and establishes a lifelong appreciation for health and wellness. By donating, you are making a meaningful contribution to your community (and the girls in it).

We also encourage participants to get active with Girls on the Run by signing up for SoleMates. SoleMates enhance their own event training by running alongside the girls, motivating them while inviting family and friends to support their event with donations to Girls on the Run. Learn more at: www.girlsontherun.org

“

You called me an athlete, and no one ever has said that before. I didn’t know I could be one.

”

— Girls on the Run participant

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You’ve got this. POWER TO THE SHE

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