Northwoods Triathlon Training Plan

3 Jun

northwoods tri training plan

{click the image to enlarge}

We’re really doing it Harry!

Signing up for a sprint triathlon happening only 4 months after giving birth seemed a little ludicrous back in January but now that I’m 2 months postpartum and have several runs, bikes and swims each under my belt, I’m feeling more and more confident that I can do this. It may not be fast or pretty, but I can do this.

I haven’t done a triathlon since 2011. Until 4 weeks postpartum, I hadn’t run since November of last year. I hadn’t really even exercised much in the last 2-3 months of being pregnant. So I’m taking this very slowly. I’m also being realistic about how much time I can commit to training, and keeping my workouts to 4/week. Here’s my plan:

Swimming

When I donned my maternity suit and swam laps at the Y in February, that was the first time I had gone swimming since 2011. Surprisingly, it all came back to me pretty quickly. I did realize how out of swimming shape my arms were when doing the front crawl, and I’m definitely slower than I was back then, but by my third swim a few weeks ago, I could swim 400 yards without stopping (doing the breaststroke, which is what I plan on doing for the triathlon).

To train for the 400 meter swim, I plan to swim once a week at the Y. I will keep things pretty lowkey but do a mixture of long, slower swimming with some sprints for building speed. I’ll probably work up to swimming 800 yards without stopping, doing 1,000 – 1,500 yards total per workout.

Biking

Similar to swimming, I hadn’t biked since 2011 until a few weeks ago. (I got on the bike trainer a few times while pregnant but only last about 5 minutes each time.) I was worried that it would be horribly uncomfortable but it has actually been way more bearable than I thought it would be. My first ride wasn’t even 5 miles long but again, the idea is to take things slow and be realistic. I’ve gone on 4 bike rides so far and I’m up to 8 miles now.

The bike course in the triathlon is 14 miles long so I plan to build up to that and ride that distance a few times before race day. Every other week after my bike ride, I’m going to add a short run (.5 – 1 mile) for a brick workout. I’d go longer if it weren’t for the time commitment. I am still nursing after all!

Running 

My first run postpartum, I ran about 12:30 minute miles, walked a bunch and covered a little over a mile. Five weeks and about ten runs later, I’m up to 2.5 miles and 11 minute miles.

My training plan for the 5K run is to slowly increase mileage (by .5 mile about every other time or so), work up to 3.5 or 4 miles, and alternate weeks between focusing on speed and distance. If I start feeling good about running and have the time, I might increase the distance a little more so that I’d have the option of running a 10K this summer. But we’ll see.

Yoga / Weights

When I trained for the Hot Chocolate 15K last spring, I dealt with a lot of joint pain, which I attributed to losing muscle during pregnancy and never regaining it. So I want to be intentional this time around about doing some strength training, specifically in my legs. I think that swimming and biking will also help alleviate the joint pain from running, but I also enjoy yoga and weights. It’s a good way to mix things up — and it’s easy to do during nap time!

Timing

As you can see from my training plan above, I plan to do my most time-consuming workouts on the weekends when Travis can easily watch the girls. Though I am discovering quickly that my workouts often get bumped when we go out of town or do something else during nap time, like landscaping, so I might have to squeeze some of those in on weekday evenings. Emma goes to daycare on Tuesdays, so I plan to run those days (unless I run on the weekend with a friend). And the yoga or weights I can squeeze in during nap time on Thursdays. Mornings are normally my preferred time to work out, but with a newborn, that just isn’t happening. I can barely open my eyes most mornings, let alone work out!

………………..

I have absolutely LOVED working out again. It helps me feel like my old self, not only physically (I can fit in my pre-pregnancy clothes again!) but mentally (because it gives me a personal goal to work toward and doesn’t involve parenting). Plus, it’s just nice to get outside and have some “me” time where I can think and decompress. Perhaps my favorite thing though is just feeling active again. My workouts are only 30-45 minutes long, but the feeling of being active lasts all day.

IT’S GO TIME!

2 Responses to “Northwoods Triathlon Training Plan”

  1. pintofgoals June 3, 2015 at 10:42 am #

    Way to make exercising a priority! You are making me excited to start moving (besides walks) after I have this baby.

  2. Natalie @ The Ravenous Mommy June 5, 2015 at 4:25 am #

    You are gonna do great!

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