SHAPE's 3-Lub Hlis Triathlon Training Plan

Zoo Siab

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Ua luam dej thiab caij tsheb kauj vab thiab khiav, oh kuv! Kev sib tw triathlon yuav zoo li tsis yooj yim, tab sis txoj kev npaj no yuav npaj koj rau kev sib tw khiav nrawm-feem ntau yog ua luam dej 0.6 mais, caij 12.4 mais, thiab 3.1 mais khiav-hauv tsuas yog peb lub hlis. Dhau li kev nkag siab ntawm kev ua tiav koj yuav hnov, kev qhia yuav coj koj mus rau qhov zoo tshaj plaws ntawm koj lub neej (yeej-yeej!). Yog li muab kev sib tw ntawm daim ntawv qhia hnub (nrhiav ib qho ntawm trifind.com) thiab pib tam sim no. Nyob rau hnub kev sib tw, ua pa tob, tsis nco qab txog lub moos, thiab tsuas yog tsom mus rau kev ua tiav-vim tias koj yeej yuav.

Txoj Kev Kawm Triathlon

Txhua lub lim tiam, ua tsib qhov kev tawm dag zog hauv qab no hauv kev txiav txim, noj ob hnub tsis sib law liag. "Koj tuaj yeem rhuav tshem cov kev sib tham nrog lub sijhawm so," hais tias Scott Berlinger, tus kws qhia triathlon tau lees paub rau Tag Nrho Throttle endurance Sib tw ntawm Chelsea Piers hauv New York City, uas tsim cov phiaj xwm no. "Tsuas yog nco ntsoov npog tag nrho qhov kev pom zoo nrug."

Triathlon Training Tips

Qib kev mob siab rau

Yooj yim: Koj tuaj yeem tham nrog tsis nyuaj.

Khov: Ua kev sib tham yuav siv zog me ntsis.

Khoom: Koj tsis tuaj yeem hais lus ntau dua ob peb lo lus ib zaug.

Lub sijhawm

Khiav ua haujlwm ncua sijhawm: Ua kom sov thiab txias rau ib mais ntawm kev siv zog yooj yim. Hauv nruab nrab, hloov pauv khiav ib quarter mais ntawm kev mob siab rau thiab ib nrab mais ntawm kev mob siab rau.

Swim Interval Workout: Ua kom sov thiab txias los ntawm kev ua luam dej 100 yards ntawm kev yooj yim. Nyob rau hauv nruab nrab, alternate 100 yards ntawm ib tug ruaj khov thiab 50 yards ntawm ib tug ruaj khov.

Download Shape's 3-hli Triathlon Training Plan ntawm no

Ntsuam xyuas rau