Weeks 8 to 5

Swim

Following on from your longer swim challenge last week, this week try and swim regular reps of 6 lengths without / minimal rest and then take as much rest as you need to repeat this a few times. Think about relaxed breathing and getting your head under water whilst exhaling.

Bike

This week 20 - 25 mins, indoors or out. Time for a bit of technique work, when you’re ready practice taking one hand off the handlebars and reaching down as if to take a drinking bottle from its holder. Try and keep pedalling to avoid slowing down too much. Practice both sides, which one feels easier?

Run

5 mins warm up, 15 – 20 mins walk / run as last week, this week aiming to increase the time spent running. Technique tips, think about running tall and avoid looking down all the time, run with a relaxed breathing pattern to avoid going too hard.

Swim

After a few lengths warm up, this week a slightly different challenge… swim the first 10 – 15 strokes of each rep a little harder, front crawl or breast stroke. This is a bit like to start of the race, perhaps challenge one of your friends to a race, swim easy afterwards to recover before repeating.

Bike

25 mins continuous cycling, indoors or out. As well as more practice at reaching for a bottle, also practice using the gears and practice riding up a hill – put into a stiff gear and turn to legs more slowly. The start of the bike section at Roundhay Park is up hill. Try 2 or 3 x 1 min within your ride.

Run

5 mins warm up, 15 – 20 mins walk / run as last week, this week aiming to increase the time spent running. Technique tips, think about running tall and having quiet feet / light on your feet, run with a relaxed breathing pattern to avoid going too hard.

Wow over half way through the training for Leeds!!

Swim

Warm up for a few lengths, get used to putting your head under water and breathing out more whether front crawl or breast stroke. This week going for the race distance 200m swim (8 lengths of a 25m pool), mini rests are fine. Aim for 20 – 25 mins overall.

Bike

Progressing on from last week, constant riding for 25 mins, take drinks from your bottle and practice changing gear. 25 – 30 mins in total

Run

Run – 5 mins warm up, 15 – 20 mins run / walk, this week aiming to increase the time spent running. Aiming to complete 2.5km after the warm up which is the race distance. Don’t worry about how fast, just enjoy.

Transition

Now that the swim, bike and run are coming along well, time to look at the bits in between.

Practice laying out your kit… pay attention to putting on your helmet, how to place the shoes etc….. next week this will go into practice

Swim

Following on from week 4, time to challenge how far you can swim without a rest. Once completed make this up to 25 mins and practice swimming whilst lifting your head every so often to look forward and imagine looking for a buoy to show you the route of the course. Avoid breathing and sighting at the same time 

Bike

Outside practice walking / running with your bike, see the video. This takes the bike from the racking to the mount line.

Bike to Run Transition

Now this is where the fun begins. Indoors or out, layout your run kit next to your bike as per the video.

Ride the bike for 25 – 30 mins, not too hard, then get off and transition to the run as per the video. Go and run / walk for 10 – 15 mins.