Kamloops Triathlon CLub
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The Kamloops Spring Triathlon is on May 5, 2019 at Westsyde Pool. Follow this 8 week training program leading up the event and you will be prepared to complete your first Sprint distance triathlon ! Registration to open soon.
REGISTER HERE

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Swim #1
100 ea Swim / Kick / Pull / Swim
6 x 50 Free w/15s rests
8 x 25 Kick w/15s rests
200 continuous swim
100 cool down
1200m total
Bike workouts
#1 - 30 min easy spin
#2 - 60 min easy with 30 min just
under race period
#3 - 40 min with 5 x 2 min at 85%
w / 5 min easy spin
Swim # 2
100 ea Swim / Kick / Swim
400 Continuous swim
8 x 25 Free Pull w/15s rests
100 cool down
1000m total
​Run workouts
#1 – 30 minutes easy
#2 – 15 min warm up, then 3 x 6
min race pace ( 3 min
recovery )
#3 – 30 min easy with 5 x 2 min all
out ( 2 min recovery )
Swim #3
100 ea Swim / Kick / Pull / Swim
6 x 50 Free w/15s rests
8 x 25 Kick w/15s rests
200 continuous swim
100 cool down
1200m total
Picture
Swim #1
100 ea Swim / Kick / Pull /
Swim
6 x 50 Free w/15s rests
8 x 25 Kick w/15s rests
200 continuous swim
1100m total
Bike workouts
#1 - 30 min easy spin
#2 - 40 min easy with 3 x 2
min at 85% w / 5 min
easy spin
Swim # 2
100 ea Swim / Kick / Swim
400 Continuous swim
8 x 25 Free Pull w/15s rests
100 cool down
1000m total
​Run workouts
#1 – 30 minutes easy
#2 – 30 easy warm up
Swim #3
100 ea Swim / Kick / Pull /
Swim
6 x 50 Free w/15s rests
8 x 25 Kick w/15s rests
200 continuous swim
1100m total
Picture
Swim #1
100 ea Swim / Kick / Pull /
Swim
3 x 200 Free w/15s rests
8 x 25 Kick w/15s rests
200 continuous swim
1400m total
Bike workouts
#1 - 40 min easy spin
#2 - 60 min easy with 2 x 15
min at 85% w / 5 min
easy spin
#3 - 30 min easy with 5 x
1min all out (2 min
recovery)
Swim # 2
100 ea Swim / Kick / Pull /
Swim
400 Continuous swim
8 x 25 Free Pull w/15s rests
100 cool down
1100m total
​Run workouts
#1 – 50 minutes easy
#2 – 15 easy warm up
3 x 6 min Tempo ( 85 % )
w/2 min easy recovery
15 min easy cool down
#3 – 30 minutes easy
Swim #3
100 ea Swim / Kick / Pull /
Swim
3 x 200 Free w/15s rests
8 x 25 Kick w/15s rests
200 continuous swim
1400m total
Picture
Swim #1
100 ea Swim / Kick
/ Pull / Swim
3 x 200 Free w/15s rests
8 x 25 Kick w/15s rests
200 Continuous swim
1400m total
Bike workouts
#1 - 40 min easy spin
#2 - 60 min easy with 2 x
15 min at 85% w / 5 min easy spin
Swim # 2
100 ea Swim/Kick/Swim
400 Continuous swim
8 x 25 Kick w/15s rests
100 cool down
1100m total
​Run workouts
#1 – 50 minutes easy
#2 – 15 min easy warm up, 3x6 min Tempo (85%) w/ 2min easy recovery, 15 min easy cool down
#3 - 30 min easy
Swim #3
100 ea Swim / Kick
/ Pull / Swim
3 x 200 Free w/15s rests
8 x 25 Kick w/15s rests
200 Continuous swim
1400m total
Picture
Swim #1
100 ea Swim / Kick
/ Pull / Swim
3 x 200 Free w/15s rests
8 x 25 Kick w/15s rests
200 Continuous swim
1400m total
Bike workouts
#1 - 40 min easy spin
#2 - 60 min easy with 2 x
15 min at 85% w / 5 min easy spin
​Swim # 2
100 ea Swim/Kick/Swim
400 Continuous swim
8 x 25 Free Pull w/15s rests
100 cool down
1100m total
​Run workouts
#1 – 50 minutes easy
#2 – 15 easy warm up, 3x6 min Tempo (85%) w/ 2min easy recovery, 15 min easy cool down
#3 - 30 min easy
Swim #3
100 ea Swim / Kick
/ Pull / Swim
3 x 200 Free w/15s rests
8 x 25 Kick w/15s rests
200 Continuous swim
1400m total
Picture
Swim #1
100 ea Swim / Kick
/ Pull / Swim
8 x 50 Free w/15s rests
8 x 25 Kick w/15s rests
200 Continuous swim
1150m total
Bike workouts
#1 - 30 min easy spin
#2 - 40 min easy with ( 3 x
2min at 85% w / 2 min
rests ) in the middle
​Swim # 2
100 ea Swim/Kick/Swim
400 Continued swim
8 x 25 Free w/15s rests
100 cool down
1000m total
​Run workouts
#1 – 30 minutes easy
#2 – 30 minutes easy
Swim #3
100 ea Swim / Kick
/ Pull / Swim
8 x 50 Free w/15s rests
8 x 25 Kick w/15s rests
200 Continuous swim
1150m total
Picture
Swim #1
50 ea Swim/Kick/Pull/Swim
8 x 50 Free w/15s rests
8 x 25 Kick w/15s rests
200 continuous swim
1000m total
Bike workouts
#1 - 40 min easy spin
#2 - 60 min easy with ( 3 x
2min at 85% w / 2 min
rests ) in the middle
​Swim # 2
50 ea Swim/Kick/Pull/Swim
4 x 25 Free w/15s rests
500 Timed swim
100 cool down
900m tota
​Run workouts
#1 – • 50 minutes easy
#2 – • 15min warm up
• 4 x 2min hill repeats
w/3min easy recovery
down
• 15 min easy
cool down
Swim #3
50 ea Swim/Kick/Pull/Swim
8 x 50 Free w/15s rests
8 x 25 Kick w/15s rests
200 continuous swim
1000m total
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Swim #1
100m each
( Swim, Kick, Pull, Swim )
4 x 100 Free w/20s rests
4 x 50 Kick w/15s rests
200 Swim
100 cool down
1300m total
Bike workouts
#1 - 30 min easy spin
#2 – 30 min easy with
( 3 x 2min at 85% w/ 2 min
rests ) in the middle
​Swim # 2
4 x ( 25m Free , 25m Back,
25m Free, 25m Breast )
4 x 50 Free Pull
100 back or Breast
200 Free Continuous
100 cool down
1000m total
​Run workouts
#1 – 20 to 30 minutes easy
#2 – 20 to 30 minutes easy
Swim #3
100m each
( Swim, Kick, Pull, Swim )
4 x 100 Free w/20s rests
4 x 50 Kick w/15s rests
200 Swim
100 cool down
1300m total

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  • Home
  • Membership
  • Youth
  • About Us
  • Events
    • Spring Sprint Presented by Runner Sole >
      • Preparation For Race Day Event!
    • 4x Mixed Relay Indoor Triathlon >
      • FAQ
      • Results
    • Kamloops Youth Triathlon >
      • Race Information
      • Training Guidelines
      • Photos
    • Copper Island Swim >
      • Results
  • Workouts
    • Spring Sprint Training Plan >
      • Week 1
      • Week 2
      • Week 3
      • Week 4
      • Week 5
      • Week 6
      • Week 7
      • Week 8
    • Swimming
    • Cycling
    • Running
  • STORE
  • Contact