The Danskin Triathlon Series is a sports event which offers an opportunity for the woman to run a very demanding and hard race. It exists for more than 20 years. This event is being held at 6 locations. For more information, please visit the web site.
Danskin Triathlon training program
Danskin Triathlon consists of half mile swim, followed by 12 miles of riding a bike and finally three-mile run. The best way to obtain form to get through this event is a six-week training program split into "Skill training block" and "Fitness training block". It is important; during these six weeks that you find the food that suits you.
Skill training block
This block is focused on technique development. A daily workout lasts for 15 to 30 minutes for three to four times per one week. As the time passes and as you notice progress in swimming, biking and running technique, the time of training will increase. This block of training should last for two to three weeks. It is important to maintain the full benefit of this training, so it would be nice if you could keep to the schedule.
The skill training block
MON: Swimming, 15 to 30 minutesTUE: Rest or easy walkWED: Riding a bike for 15 to 30 minutesTHU: Rest or easy walkFRI: Run, jog or walk, 15 to 30 minutesSAT: Rest or easy walkSUN: Swim, bike or run for half an hour. This activity should be the one you are the worst at.
This training program is important, as its purpose is to meet your body to the requirements of the Danskin Triathlon. The resting program is important as well, because it provides the time for joints and muscles to recover from stress and strain.
Fitness training block
The main goal of this block is to improve your cardiovascular system for oncoming event. When you train, it is important to get yourself one heart-rate monitor, in order to keep yourself from over-training and maintain your health. The duration of this sort of training structure is four to five weeks long.
The fitness training block:
MON: Swimming for 15 to 30 minutesTUE: Rest or easy walkWED: Biking, 30 to 60 minutesTHU: Rest or easy walkFRI: Run or walk, 15 to 30 minutesSAT: Biking, 30 to 60 minutesSUN: Choose two of these sports you can perform back-to-back for 30 to 60 minutes. This is very important for triathlon transition and it is called "brick training".
The taper block
This block is important for your body to absorb all the training it went through, while resting, healing and recovering. It is the most important block, with the largest impact on a final result of this training program. It is important to keep your heart rate below or around 80%.
It should look like this:
MON: Swimming, 20 minutesTUE: RestWEN: Biking, 20 minutesTHU: RestFRI: Run or walk, 20 minutesSAT: RestSUN: Pick the 2 of sports that you can perform back-to-back. This workout should last 45 minutes.
Evening before the event:• make the checklist with all the stuff you need for the race (equipment, etc.) and pack it. Prepare your bike, oil it, tune the brakes and the gearbox • have a light meal and consume a lot of water. Go to bed earlier and try to sleep as much as you can. You will need all energy you have and sleep helps your body regain it.