Newbie dash triathlon coaching plan PDF: Dive into the thrilling world of triathlons with a structured, beginner-friendly information. This complete plan lays out a roadmap in your journey, breaking down the important parts of coaching and offering a sensible 12-week schedule. Prepare to beat the swim, bike, and run, one step at a time, with knowledgeable recommendation and actionable methods for achievement.
From mastering the basics to optimizing vitamin and restoration, this plan has received you lined. Let’s get began!
This newbie dash triathlon coaching plan PDF supplies a structured strategy to coaching, guiding you thru the important thing parts of swimming, biking, and working, all important for a profitable dash triathlon. It particulars important coaching parts, a pattern coaching schedule, vitamin and restoration methods, and vital issues for newbies, like security and damage prevention. The progressive construction permits for gradual enchancment, making certain a secure and gratifying expertise as you construct your triathlon health.
Introduction to Newbie Dash Triathlon Coaching
Embarking on a dash triathlon journey is an thrilling journey! It is a unbelievable method to problem your self bodily and mentally, pushing your boundaries whereas experiencing the exhilaration of three disciplines – swimming, biking, and working. This plan is designed to information you thru your first steps, making certain a secure and gratifying expertise.A dash triathlon is a shorter, but nonetheless demanding, race format.
The race usually entails a 750-meter swim, a 20-kilometer bike trip, and a 5-kilometer run, all accomplished in speedy succession. This construction provides a rewarding expertise for these trying to check their health and have a unbelievable time!
Key Parts of a Newbie Dash Triathlon Coaching Plan
A profitable newbie coaching plan balances the calls for of every self-discipline with applicable restoration. It is essential to hearken to your physique, progressively improve depth, and prioritize consistency. A well-structured plan Artikels particular exercises for swimming, biking, and working, making certain that every element is addressed successfully.
Typical Period and Frequency of Coaching Classes for a Newbie, Newbie dash triathlon coaching plan pdf
Newbies ought to intention for 3-4 coaching periods per week, steadily rising as health improves. Classes needs to be targeted and never overly lengthy. Every session will range in length, relying on the train and its depth. For instance, a newbie may begin with a 30-minute swim session, progressing to 45 minutes and past as they acquire endurance.
Anticipated Health Degree of a Newbie Triathlete
The anticipated health stage of a newbie triathlete is characterised by a average stage of cardiovascular health. This implies they can have interaction in moderate-intensity actions for a sustained interval. Newbies could not be capable of carry out a 5k run constantly at a excessive depth or maintain a excessive velocity on a motorcycle, but they will carry out these actions with applicable pacing and energy.
Coaching Schedule for a Newbie
This desk supplies an instance of a typical weekly coaching schedule for a newbie. Bear in mind, this can be a pattern, modify the durations to suit your particular person wants and restoration time.
| Day | Exercise | Period (approx.) | Depth |
|---|---|---|---|
| Monday | Swimming | 30-45 minutes | Reasonable |
| Tuesday | Biking | 45-60 minutes | Reasonable |
| Wednesday | Relaxation or Energetic Restoration | 30-60 minutes (gentle exercise) | Mild |
| Thursday | Operating | 30-45 minutes | Reasonable |
| Friday | Swimming | 30-45 minutes | Reasonable |
| Saturday | Biking | 60-90 minutes | Reasonable/Reasonable-Excessive |
| Sunday | Relaxation or Cross-Coaching (yoga, gentle hike) | As wanted | Mild/Energetic Restoration |
Important Coaching Parts
So, you are prepared to beat your first dash triathlon! Superior! To succeed, you want a strong understanding of every self-discipline. Consider it like studying a brand new language – you might want to grasp the vocabulary (swimming strokes) and grammar (bike method) earlier than you possibly can write an entire story (finishing the race).
Swimming Fundamentals for Dash Triathletes
Swimming is essential for a profitable dash triathlon. A robust swim units a optimistic tone for your entire race. Growing a great swim method early on is important to keep away from early fatigue and to enhance general effectivity.
- Significance of Correct Kind: Environment friendly stroke method minimizes drag, conserving vitality for the bike and run. Newbies typically battle with sustaining a constant stroke, however devoted observe can considerably enhance their velocity and endurance within the water.
- Interval Coaching: Alternating intervals of high-intensity swimming with restoration intervals helps construct velocity and endurance. It is a wonderful means to enhance your tempo within the water.
- Endurance Coaching: Sustained swimming over longer distances strengthens your cardiovascular system and builds stamina, important for a dash triathlon. This builds your capability to maintain going when the going will get powerful.
- Instance Workouts: 200-meter intervals with 100-meter relaxation, 4 x 400-meter repeats with 200-meter relaxation, and 1000-meter steady swims.
Biking Methods for Triathletes
Biking is a serious element of a dash triathlon, demanding each power and endurance. A clean and environment friendly biking method is paramount.
- Significance of Correct Bike Match: An applicable bike match reduces pressure and fatigue, permitting you to keep up a constant tempo all through the bike leg. It is vital to have a motorcycle that matches you accurately.
- Endurance Coaching: Prolonged rides construct your leg power and stamina, that are key to conquering the biking portion of a dash triathlon.
- Interval Coaching: Alternating high-intensity sprints with restoration intervals improves velocity and energy output. This can aid you to keep up a robust tempo all through the bike portion.
- Instance Workouts: 10-minute intervals at a better depth, adopted by 5-minute restoration intervals. Longer endurance rides of 1 to 2 hours, increase steadily. Working towards hill climbs to construct power.
Operating Strategies for Triathletes
Operating is the ultimate leg of the dash triathlon, and it is vital to be ready. Correct working kind and sufficient coaching are important.
- Significance of Correct Operating Kind: Sustaining an accurate posture and stride size minimizes pressure in your physique and maximizes effectivity. Correct kind is crucial for working safely and successfully.
- Interval Coaching: Alternating quick bursts with restoration intervals builds velocity and stamina. This lets you enhance your working tempo.
- Endurance Coaching: Lengthy runs improve your cardiovascular capability and enhance your general working endurance, getting ready you for the space of the dash triathlon.
- Instance Workouts: 200-meter repeats with 200-meter relaxation, 4 x 400-meter repeats with 200-meter relaxation, and 3-mile steady runs.
Evaluating Coaching Strategies
| Coaching Technique | Swimming | Biking | Operating |
|---|---|---|---|
| Interval Coaching | Execs: Improves velocity, builds endurance. Cons: Requires cautious pacing. | Execs: Improves energy, velocity. Cons: Can result in overtraining if not managed accurately. | Execs: Improves velocity, builds stamina. Cons: Threat of damage if depth is just too excessive. |
| Endurance Coaching | Execs: Builds cardiovascular endurance, stamina. Cons: Could be monotonous. | Execs: Builds leg power, endurance. Cons: Could not enhance velocity as a lot. | Execs: Builds stamina, cardiovascular well being. Cons: Could be time-consuming. |
Pattern Weekly Coaching Schedule for Newbies
A pattern weekly schedule for a newbie dash triathlete. Bear in mind to hearken to your physique and modify as wanted. Consistency is essential.
Notice: Alter the length and depth of every session based mostly in your health stage. Relaxation days are essential for restoration and damage prevention.
- Monday: Simple swim (Half-hour) or cross-training (yoga, power coaching)
- Tuesday: Bike trip (45 minutes) or power coaching.
- Wednesday: Simple run (Half-hour) or relaxation day.
- Thursday: Swim interval coaching (1 hour)
- Friday: Bike interval coaching (1 hour)
- Saturday: Run interval coaching (1 hour)
- Sunday: Future (60 minutes) or relaxation day.
Pattern Coaching Plan Construction
Embarking on a dash triathlon journey requires a structured strategy. This plan is designed to be adaptable, permitting you to tailor it to your particular person wants and tempo. Bear in mind, consistency is essential! The fantastic thing about this plan is its progressive nature, making certain you are always challenged however not overwhelmed.
12-Week Coaching Plan for Newbie Dash Triathlon
This plan steadily will increase depth and length over 12 weeks, getting ready you in your dash triathlon. Every week builds upon the earlier one, permitting you to progressively enhance your health ranges. This progressive overload is essential for reaching your targets.
Weekly Coaching Breakdown
This structured strategy ensures you are constantly enhancing your health for every leg of the triathlon. It supplies a roadmap to construct endurance, power, and method for swimming, biking, and working. The exercises are designed to be difficult but achievable, fostering a way of accomplishment and motivation alongside the way in which.
- Week 1-4: Basis Constructing
– These weeks concentrate on establishing a strong base in your coaching. The intention is to get snug with every self-discipline (swimming, biking, and working). Concentrate on mastering correct kind and constructing endurance by constant, moderate-intensity exercises. That is the vital basis upon which the remainder of the coaching might be constructed. - Week 5-8: Rising Depth and Period
-This part marks a gradual improve within the depth and length of your exercises. You may be pushing your self a bit tougher and lengthening your exercise instances. That is the place you start to see tangible enhancements in your health ranges. - Week 9-12: Peak Efficiency and Race Preparation
– These remaining weeks are devoted to fine-tuning your abilities and getting ready for race day. Exercises turn out to be extra race-specific, incorporating tempo runs, intervals, and longer endurance periods. This part goals to construct confidence and peak bodily situation for the massive day.
Pattern Weekly Exercises (Week 1-4)
These exercises are examples and will be tailored to your particular wants. Bear in mind to hearken to your physique and modify accordingly. Consistency is essential, so attempt to follow the plan as carefully as potential.
- Swimming: Concentrate on enhancing method and endurance. Begin with 200 meters, steadily rising to 400-600 meters over these weeks. Take into account incorporating drills to enhance stroke effectivity.
- Biking: Start with 20-Half-hour of straightforward biking. Improve to 45-60 minutes by week 4, steadily rising the space and length.
- Operating: Begin with 20-Half-hour of straightforward working. Improve to 45-60 minutes by week 4, steadily rising the space and length.
Heat-up and Cool-down Routines
Correct warm-up and cool-down routines are important for damage prevention and maximizing efficiency.
- Heat-up: Dynamic stretching (arm circles, leg swings) for 5-10 minutes earlier than every exercise. This prepares your muscle mass for the exercise forward.
- Cool-down: Static stretching (holding stretches for 20-30 seconds) for 5-10 minutes after every exercise. This helps your muscle mass get better and prevents stiffness.
Development of Distances/Instances
This desk reveals the progressive improve in distances/instances for every coaching week.
| Week | Swimming (meters) | Biking (minutes) | Operating (minutes) |
|---|---|---|---|
| 1 | 200 | 20 | 20 |
| 2 | 300 | 30 | 30 |
| 3 | 400 | 40 | 40 |
| 4 | 500 | 50 | 50 |
| 5 | 600 | 60 | 60 |
| 6 | 700 | 75 | 75 |
| 7 | 800 | 90 | 90 |
| 8 | 900 | 105 | 105 |
| 9 | 1000 | 120 | 120 |
| 10 | 1100 | 135 | 135 |
| 11 | 1200 | 150 | 150 |
| 12 | 1300 | 165 | 165 |
Vitamin and Restoration Methods
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Fueling your physique accurately is as essential because the coaching itself. A well-structured dietary strategy, coupled with efficient restoration methods, can considerably improve your coaching expertise and maximize your progress in your dash triathlon journey. This implies choosing the proper meals, staying hydrated, and making certain your physique has the time to rebuild and restore. Understanding these points will make your coaching really feel much less like a chore and extra like a optimistic expertise.Correct vitamin supplies the vitality wanted in your exercises, helps muscle restore and development, and boosts your immune system.
With out adequate vitamin, your physique struggles to adapt to the calls for of coaching, resulting in decreased efficiency and elevated threat of damage. Efficient restoration methods, together with sufficient sleep and energetic restoration, permit your physique to restore and rebuild, lowering muscle soreness and fatigue and selling general well-being.
Significance of Correct Vitamin
Optimum vitamin is crucial for a newbie triathlete. A balanced eating regimen that gives sufficient carbohydrates, proteins, and fat fuels your exercises, replenishes glycogen shops, and helps muscle restore. Selecting nutrient-rich meals over processed choices is a brilliant method to assist your general well being and coaching.
Pattern Meal Plans for a Newbie Triathlete
A newbie triathlete’s meal plan needs to be adaptable to particular person wants and coaching schedules. The next is a pattern meal plan for a newbie triathlete on a average coaching day:
- Breakfast (7:00 AM): Oatmeal with berries and nuts, a glass of milk.
- Lunch (12:00 PM): Hen salad sandwich on whole-wheat bread with a facet salad, a banana.
- Pre-Exercise Snack (3:00 PM): Greek yogurt with fruit and granola.
- Dinner (6:00 PM): Baked salmon with roasted greens and quinoa.
- Put up-Exercise Snack (8:00 PM): Protein shake with fruit and spinach.
Hydration and Electrolyte Stability
Staying correctly hydrated is essential for optimum efficiency. Dehydration can considerably affect your vitality ranges, endurance, and cognitive operate. Electrolytes, resembling sodium, potassium, and magnesium, play a significant position in fluid steadiness and muscle operate. Throughout intense coaching periods, electrolyte loss by sweat will be substantial. Replenishing these electrolytes is vital for stopping cramps and sustaining optimum efficiency.
Sensible Methods for Efficient Restoration
Restoration is simply as vital as coaching. Ample sleep permits your physique to restore tissues and replenish vitality shops. Stretching and foam rolling assist enhance flexibility and scale back muscle soreness. Energetic restoration, resembling a lightweight stroll or swim, enhances blood circulate and reduces muscle stiffness with out inserting extreme stress in your physique.
Dietary Methods for Pre and Put up-Exercise Restoration
| Class | Pre-Exercise | Put up-Exercise | Rationalization |
|---|---|---|---|
| Carbohydrates | Advanced carbohydrates like oatmeal, brown rice, or whole-grain bread | Easy carbohydrates like fruit or sports activities drinks | Pre-workout, complicated carbs present sustained vitality. Put up-workout, easy carbs replenish glycogen shops rapidly. |
| Proteins | Lean protein sources like hen or fish | Protein shakes or Greek yogurt | Protein aids in muscle restore and development. Consuming it post-workout is very useful. |
| Fat | Wholesome fat like avocados or nuts | Wholesome fat moderately | Wholesome fat contribute to general well being and satiety. Restrict extreme fat post-workout to keep away from feeling sluggish. |
| Electrolytes | Electrolyte-rich meals like bananas or sports activities drinks | Electrolyte dietary supplements or sports activities drinks | Replenish misplaced electrolytes throughout and after exercises. |
Vital Issues for Newbies
Embarking on a triathlon journey is exhilarating, however requires cautious consideration. This part delves into essential points for newbies, making certain a secure and profitable expertise. From frequent pitfalls to the significance of listening to your physique, these insights will empower you to navigate your coaching successfully.Triathlon coaching, whereas rewarding, calls for consideration to element. Avoiding frequent errors, prioritizing damage prevention, and understanding the nuances of gradual development are very important to long-term success.
This part equips you with the information to keep away from potential obstacles and domesticate a sustainable coaching routine.
Frequent Errors Newbies Make
Understanding the potential pitfalls is step one in the direction of avoiding them. Newbies typically fall prey to unrealistic expectations and unsustainable coaching hundreds. Speeding the method, neglecting correct warm-ups and cool-downs, and overlooking sufficient relaxation are frequent errors that may result in accidents and burnout.
“Consistency, not depth, is essential for newbies. Concentrate on gradual development, not speedy outcomes.”
- Overtraining: Pushing your physique past its limits too quickly can result in accidents and fatigue. It is important to hearken to your physique and modify the coaching plan accordingly.
- Insufficient Heat-up/Cool-down: Skipping these essential components can improve the danger of muscle strains and soreness. Correct warm-up prepares your physique for the calls for of coaching, whereas cool-down aids restoration.
- Ignoring Correct Vitamin and Hydration: Triathlon coaching calls for important vitality. Insufficient vitamin and hydration can result in fatigue, decreased efficiency, and elevated threat of damage.
- Neglecting Relaxation and Restoration: Relaxation is as vital as coaching. Your physique wants time to restore and rebuild after exercises. Inadequate relaxation can result in overtraining syndrome.
- Speeding the Development: Leaping into superior exercises or coaching volumes too rapidly can pressure muscle mass and joints. A gradual improve in depth and length is essential for damage prevention.
Damage Prevention and Avoiding Overtraining
Damage prevention is paramount in any coaching routine. Avoiding overtraining and understanding the significance of relaxation and restoration are key to sustaining long-term success. This part supplies actionable methods that will help you keep away from frequent pitfalls.
- Gradual Development: Improve coaching quantity and depth steadily. Hearken to your physique and modify your plan accordingly.
- Correct Gear: Guarantee you could have applicable biking footwear, trainers, and a well-fitting triathlon wetsuit to assist your physique and decrease threat of damage.
- Cross-Coaching: Incorporate actions like swimming, yoga, or biking to assist enhance flexibility, strengthen supporting muscle mass, and stop overuse accidents.
- Hearken to Your Physique: Take note of any ache or discomfort. Do not push by ache. Relaxation and handle any problem promptly.
Listening to Your Physique and Adjusting the Coaching Plan
Understanding your physique’s alerts is essential for efficient coaching. Adjusting your plan as wanted is essential to avoiding accidents and making certain long-term success. The next recommendation can assist you tune into your physique’s cues.
- Acknowledge Ache Indicators: Do not ignore ache. Various kinds of ache have completely different meanings. Sharp, sudden ache often signifies a must cease instantly. Uninteresting, persistent aches may sign a necessity to switch coaching.
- Monitor Fatigue Ranges: Monitor your vitality ranges and fatigue. When you’re constantly drained, modify the depth or quantity of your exercises to permit for sufficient restoration.
- Monitor Progress: Recurrently monitor your efficiency metrics (time, distance, tempo). Alter your coaching plan based mostly in your progress and determine areas for enchancment.
- Search Skilled Recommendation: Seek the advice of with a coach or healthcare skilled for customized steering and assist. Their experience can present tailor-made recommendation to your particular wants and targets.
Significance of Gradual Development in Coaching
Gradual development is a cornerstone of profitable coaching. Speeding the method can result in accidents and setbacks. Understanding the significance of this precept is essential to long-term success in triathlon.
- Begin Slowly: Start with shorter distances and decrease intensities. Regularly improve the length and depth of your exercises over time.
- Concentrate on Consistency: Intention for constant coaching fairly than intense bursts of exercise. This strategy helps construct endurance and stop accidents.
- Hearken to Your Physique: Take note of how your physique responds to every exercise. Alter the plan based mostly in your progress and any alerts your physique offers you.
- Do not Overlook Relaxation: Relaxation is an important a part of the coaching course of. Ample relaxation permits your physique to restore and rebuild, resulting in improved efficiency.
Security and Gear Issues: Newbie Dash Triathlon Coaching Plan Pdf
Embarking on a triathlon journey calls for extra than simply dedication and coaching; it necessitates a profound understanding of security protocols and the appropriate tools. Selecting the best gear, out of your swim cap to your trainers, can considerably affect your consolation, efficiency, and most significantly, your security. A well-equipped athlete is a secure athlete.Correct security precautions are elementary to a profitable and gratifying coaching expertise.
They defend you from potential accidents and guarantee a optimistic studying curve. Acceptable gear not solely enhances your consolation and efficiency but in addition safeguards you from unexpected circumstances. Selecting the proper footwear and attire for every self-discipline is essential for optimum efficiency and security.
Swimming Security and Gear
Swimming in open water or swimming pools requires particular issues. Water circumstances, visibility, and potential hazards ought to all the time be evaluated. A well-fitting swim cap is crucial to cut back drag and maintain your hair out of your eyes. A swim buoy or a flotation system is extremely beneficial, particularly for open water swimming. All the time swim with a buddy, each time potential, to make sure mutual assist and visibility.
A whistle or a private security system can improve your visibility and sign for assist if wanted.
Biking Security and Gear
Biking security is paramount. Guarantee your bike is in glorious working order with correctly functioning brakes and gears. Carrying a helmet is necessary and needs to be fitted accurately to supply optimum safety. Brightly coloured clothes and reflective gear are very important for visibility, particularly in low-light circumstances. Utilizing biking lights throughout each day and night time is essential for enhanced visibility to different highway customers.
Think about using bike lane or devoted biking paths each time accessible, for safer navigation.
Operating Security and Gear
Operating security hinges on applicable footwear and clothes. Correctly fitted trainers are vital for cushioning and assist to forestall accidents. Comfy and breathable clothes is crucial for sustaining physique temperature and stopping overheating or hypothermia. Reflectors and lights are essential for visibility in low-light circumstances. Pay shut consideration to your environment and modify your tempo and route based mostly in your expertise stage and environmental circumstances.
Security Gear Abstract
| Exercise | Important Security Gear | Further Security Gear | Footwear | Clothes ||————–|———————————————————–|———————————————|——————————————-|———————————————–|| Swimming | Swim cap, swim buoy/flotation system, whistle, buddy | Goggles, sunscreen, rash guard, water footwear | Swim footwear or water footwear | Fast-drying swimsuit or wetsuit || Biking | Helmet, brilliant clothes, lights, reflective gear | Bike restore package, first-aid package, water bottle | Biking footwear, well-fitted bike shorts | Breathable biking jersey, biking shorts || Operating | Trainers, reflective gear, lights | First-aid package, water bottle, sunscreen | Trainers, socks | Breathable working apparel, layers if wanted|Correct preparation and consciousness are key to having fun with your triathlon coaching with out compromising your security.
Bear in mind, security is just not an afterthought; it is an integral a part of each coaching session. By equipping your self with the appropriate gear and working towards secure habits, you will be nicely in your method to reaching your triathlon targets.
Development and Monitoring Progress
Staying on monitor in your triathlon journey is like navigating a winding path. You might want to know your progress and modify accordingly. This part particulars monitor your progress and adapt your coaching based mostly on efficiency. It additionally supplies a framework for setting achievable targets, holding motivation excessive, and making certain you are nicely in your method to reaching your targets.Monitoring your progress is essential.
It means that you can determine areas the place you are excelling and areas needing consideration. This data-driven strategy is crucial for fine-tuning your coaching plan and making certain you are maximizing your efforts. You may study to know your physique’s response to coaching and modify accordingly. This important step ensures you are not simply placing within the hours however are additionally optimizing your coaching for the absolute best outcomes.
Monitoring Progress with a Coaching Log
A coaching log is a useful device for documenting your coaching periods. It supplies a document of your exercises, together with distance, depth, and time spent. It helps you monitor your progress over time and determine patterns in your efficiency. Consistency is essential to constructing a strong coaching basis.
- Report your exercises meticulously. Embrace particulars such because the date, time, exercise (swimming, biking, working), distance/length, depth (straightforward, average, exhausting), and any notable elements (climate circumstances, fatigue ranges). Remember a very powerful issue: the way you felt.
- Notice your pre- and post-workout emotions. Did you’re feeling energized, or drained? How did your physique reply? This can aid you determine traits in your bodily and psychological well-being.
- Be sincere with your self. Correct recording permits for efficient changes to your coaching plan.
Adjusting the Coaching Plan
Adapting your coaching plan is crucial to progress. Based mostly in your coaching log, you possibly can determine areas the place you are seeing enchancment or stagnation. A versatile strategy means that you can maximize your potential.
- Analyze your coaching log recurrently. Determine traits in your efficiency and areas for enchancment. This may embody adjusting the depth, length, or frequency of your exercises.
- When you’re constantly exceeding expectations in sure areas, think about rising the problem. When you’re struggling in others, think about modifications to optimize your progress.
- Hearken to your physique. Relaxation when wanted. Do not push your self too exhausting, particularly whenever you’re feeling unwell. Hearken to your physique’s alerts.
Setting Sensible Objectives
Setting sensible targets is essential to sustaining motivation and avoiding frustration. Unrealistic targets can result in burnout and discouragement.
- Begin with smaller, achievable targets. Regularly improve the problem as you progress.
- Break down massive targets into smaller, manageable steps. This makes the general objective much less daunting.
- Rejoice your milestones. Acknowledging progress retains you motivated and dedicated to your coaching journey.
Staying Motivated and Persistent
Sustaining motivation is crucial for long-term success. The journey of coaching for a dash triathlon is a marathon, not a dash. Be ready for ups and downs, and keep in mind that progress is just not linear.
- Visualize your success. Envision your self crossing the end line, feeling happy with your accomplishment. This psychological preparation is usually a highly effective motivator.
- Discover a coaching buddy. Having a exercise accomplice can present encouragement and accountability. Shared experiences will be very highly effective motivators.
- Keep optimistic. Concentrate on the optimistic points of your coaching journey. Bear in mind why you began, and rejoice each step of the way in which. Benefit from the journey!
Easy Coaching Log Format
This desk is a template in your coaching log. Alter it to suit your wants.
| Date | Exercise | Distance/Period | Depth | Notes |
|---|---|---|---|---|
| 2024-08-20 | Swim | 1km | Reasonable | Felt good |
| 2024-08-21 | Bike | 20km | Simple | Mild breeze |
| 2024-08-22 | Run | 5km | Laborious | Muscle soreness |
