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Seagate Triathlon training schedule

Tuesday, July 01, 2003

This is the final two weeks in a 15-step training program for novice or potential triathletes for the Seagate Pittsburgh Triathlon & Adventure Race on July 13.

The race, sponsored by the Friends of the Riverfront, will be held on the North Shore. The Olympic Distance event starts with a 1.5K swim (0.9 mile) in the Allegheny River, then moves to a 40K bike race (24.8 miles) on the Interstate 279 HOV lanes and ends with a 10K run (6.2 miles) along the Three Rivers Heritage Trail.

The shorter Adventure race involves a 12-mile bike ride, 2-mile kayak paddle and 3.2-mile run.

This guide for the Olympic distance event, developed by local triathletes Deb Weaver and Lauren Henzler, is a suggested schedule and can be adapted to individual lifestyles:

Week 14 (July 1-July 7)

Tuesday and Friday: Swimming

Begin with a 10-minute continuous swim. Then swim 10 x 100 yards freestyle with 30 to 40 seconds rest. Odd 100s are at medium intensity, even 100s are at hard intensity. Finish with a 5-minute, easy continuous swim.

Wednesday and Sunday: Running

The objective is distance, not time. Run 5 miles. on Wednesdays and 3 miles on Sunday after your longer ride (final BRICK).

Thursday and Sunday: Biking

Complete a 45- to 60-minute ride on Thursday and a 60- to 90-minute ride on Sunday (followed by a 3-mile run). Practice simple healthy nutrition during your longer workouts.

Saturday: Take a brisk 20- to 30-minute walk followed by a good stretch.

Take Monday off.

Race week! (July 8-July 14)

Tuesday and Friday: Swimming

Begin and end with a 5-minute swim. On Tuesday swim a half-mile straight (800 yards). On Friday, swim a quarter-mile straight (400 yards).

Wednesday: Running

Run easy 20-30 minutes.

Thursday: Biking

Take an easy 30-minute ride. Get your bike tuned up at a local bike shop.

Saturday: Rest day, but take a brisk walk to get your blood moving.

Sunday: RACE DAY

Do NOT take Monday off after the race. Do something easy for 15 to 20 minutes. A brisk walk will suffice. This is important for your body to flush out the soreness from your hard-worked muscles. You'll feel much better and recover faster.

Race organizers suggest:

Swim: Select a comfortable swimsuit that you can wear until the finish line. To avoid getting hit by flailing arms and legs at the start, stay in the back and wait 10 seconds before starting. Have a towel in the transition area to wipe yourself off before hopping on your bike. You can wear just your swimsuit or put on comfortable shorts and a top over your suit for the rest of the race. Spandex biking shorts are the best because they won't rub or bulge when you ride.

Bike: Ride your bike at least once after the tune-up and before the race. Place your cycling shoes next to your bike in the transition area. Helmets are required during the cycling event.

Run: Don't buy a new pair of running shoes for the race. If you wear socks, make sure they're your favorite pair. If you're not wearing special clip shoes for the cycling event, wear your running shoes for biking.

Nutrition: Stick to your practiced eating habits race week, race morning and during the race. Don't try anything new, your stomach will most likely rebel.

Just before: Participants should attend race orientation sessions during registration at North Shore Riverfront Park, 10 a.m. to 2 p.m. July 12.

On race day, arrive early (6 a.m.) to set up your transition area and warm up. Apply sunscreen. Take a quick spin on your bike (remember to leave your bike in an easier gear for when you return with jelly legs after the swim), stretch and run 5 to 10 minutes. Get to the swim start early so you can get into the water before the horn goes off.

The best part of your first race is laughing later about what you did or didn't do. Have a good time, appreciate your level of fitness and most important -- don't wash off your race numbers for a week!

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