Beginner's Work-out Outline

Dear TAC Tri Club members,

Here's the tips we found from BeginnerTriathlete.com and thought might help beginners just started your triathlon training.
Our veteran's comment & tips are more than welcome! Feel free to leav e your comment.

Week 1
Goals: Begin baseline workout. Get through the first week feeling rejuvenated and enthusiastic.

 

Day 1

5 minute Warm Up

Lift: Legs (include abductors and adductors)*, Back and Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises each body part.

Bike: 20 to 25 minutes indoors. Use an Upright Bike as opposed to a Recumbent Bike**. Work on keeping feet flexed (like scraping gum off the bottom of your shoes) and upper body relaxed. Keep your resistance light to moderate. Just trying to create some endurance in this first mode.

5 minute Cool Down
 

Stretch: 10 to 15 minutes of FULL BODY stretching! Stretching reduces DOMS (delayed onset muscle soreness).

Example video on YouTube: http://www.youtube.com/watch?v=5oj9-4ZQes4

 

 

Day 2

5 minute Warm Up

Lift: Shoulders, Chest, Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises each body part.
Bike: 30 to 35 minutes indoors. Stick with Upright Bike (you burn more calories on an Upright Bike as the position forces you to work against gravity). Use a program and add hills in this routine. Time to start getting used to using those vital leg muscles.

5 minute Cool Down.
Stretch: 10 to 15 minutes of FULL BODY stretching.

 

Day 3

5 minute Warm Up

Lift: Biceps, Triceps, Abdominals. 2 sets of 10 to 12 repetitions for 2 exercises each body part.
Bike: Longer ride 40 to 50 minutes. Incorporate hills and endurance with this workout. There will be one longer ride each week; this is the first for the month. Try to put the resistance higher for a minute here and there (no more than 4 times) and come out of the saddle. Working on leg power and relaxed upper body. No bouncing or rocking.

5 minute Cool Down.
Stretch: 15 to 20 minutes of FULL BODY stretching.