Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 50€
Back

Super-Sprint Triathlon Training Program - Part 2

Have you started with us on the exciting challenge of completing a triathlon in 2016? Working with experienced trainer Aitzi Santos, here's part two of the training program to get you to the start line of your first super-sprint distance triathlon.

How have your first two weeks of triathlon training gone so far? 

We hope you've enjoyed them but are also keen to find out the next stage of your training

(If you've missed it, check out Part 1 for week's 1 and 2 before starting this week's training.)

Here is your training schedule for Weeks 3 and 4:

 

SWIM COMMENTS:

As you can see, we have added two laps to the training length, and also a whole new swim session in weeks three and four. In these swim sessions we will continue the format of the first two weeks of alternating one lap focusing on technique and one lap swimming normally.

BIKE COMMENTS:

The most important focus at the moment for the bike is just increasing time in the saddle. The longer time spent biking the better cardiovascular base you will build so that you're able to be fitter in this area in the future.

RUN COMMENTS:

We will continue with the WARU (Walk and Run) intervals, but we are slowly increasing the portion of time spent running and so decreasing the walking time.

Remember to keep in mind what we talked about in the last post about the importance of warming up and cooling down before and after your traning sessions.

THIS WEEK'S TIP:

Today's pointer is about a very important thing in sport's training: effort. We all know that biking in the gym while reading a magazine is not the same thing as going so hard that our heart is beating so fast and our breathing so heavy that we can't even talk at the same time.

The effort that you have to make while training is different. As well as your perception of it. To evaluate the level of effort required for each session we can use a very useful tool called "Borg's Scale of Perceived Exertion". Developed by Swedish Dr. Gunnar Borg, this scale measures the relationship between the effort made and the perceived effort with a value of 0-20.

“Borg’s Scale’s” Values are as follows:

0-4 Sleeping, Inactive - This is like resting on the sofa

5-7 Complete absence of effort - I am starting to move, but with no effort

8-9 Very, Very  soft - I feel like my body is warming up.

10 Very soft - I can talk clearly, but am starting to feel like I'm doing something.

11-12 Soft - My cheeks are getting pink. I am getting a little sweaty.

13-14 Moderate - I feel like talking is getting harder - I have to stop sometimes for breath.

15-16 Hard - I am getting really sweaty. I am feeling hot.

17-19 Very hard - My face looks red. I feel like I need to stop.

20 Maximum Effort -  My heart is beating very hard and fast. I can’t talk.

There is an obvious relationship between heart rate (HR) and training intensity. So the higher in the scale you go, the more oxygen you're consuming, the more lactic acid produced and the lower muscular glycogen levels you have.

“Borg’s Scale” is a bit of a subjective method, but we can use it to gain very useful information about our training session. As not everyone has a heart rate monitor, we are going to use this method to measure our training sessions for this training program.

For weeks three and four's training sessions, we are looking for a “Moderate” effort, which means 13-14 in “Borg’s Scale”, and also corresponds to 60-65% heart rate.

So that's it for Part 2 of the Training Schedule! From the fifth week we will start adding new things to our training session such as strength and technique focused exercises to improve our performance. So look out for the next post in two week's time!

All the best, Aitzi

Related posts

We believe that you are in Portugal.

Quieres cambiar a tu región?

You are currently on the Portugal website. We recommend you choose your country so you can complete an online purchase.



You can also consult the other countries and languages. See all.

Select your location

america
europa
Other countries
International
International
Online store not available

Newsletter

Sign up to our newsletter and join the Orca community

Adjust your communication preferences in your account settings

Already have an account? Log in

Sign In

Forgot your password?

Recover password

Enter your email address and we will send you instructions for restoring your password.

Find your size

We help you to know the size of your ORCA wetsuit. Tell us the following information.

Chest
Height
Weight
Chest
Height
Weight

How to measure yourself

For best results, take your measurements with no clothing on

Place the measuring tape over the widest part of your chest.

Hold one end of the measuring tape in place and circle your chest, keeping the tape straight, until the tape reaches your starting point.

Get a book, a hand mirror and a pencil.

Take off your shoes and anything you wear on your head.

Look for a level surface to stand on with a smooth wall behind you.

Stand in front of the wall with your feet together.

Balance the book on your head and press it against the wall. Use the mirror to check that it is in a horizontal position and well centered. Mark the position of the top of your head on the wall with pencil.

Once the mark is made, step away and use a measuring tape to measure the distance from the ground to the mark you just made with pencil.

Step on the scale, without clothes or accessories, and write down your weight.

Find your size