LIMITER PROGRAMS
SWIM, BIKE OR RUN
Sep 26th - Dec 18th
There are several ways to attack the off season as a triathlete. At Terrier we believe the best way to improve is to focus on ONE sport. This 12-week program will prepare you for the 2016 season by making you stronger and faster in the sport you struggle with the most. We have a swim, bike and run program so there is something for everyone. We will focus on skill, technique and strength to lay a foundation well beyond 2016. Strength workouts will also be incorportated within each program. Each program has 1 coached workout and 5-6 on-your-own workouts per week.
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12 week training program
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Swim, bike & run test to set baseline
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Pace, power & HR will be used to manage workouts
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3 testing dates - October, November, December
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Strength schedule to follow
SWIM
Monday - Day Off/Strength
Tuesday - Swim On Your Own
Wednesday - Coached Swim 8:00p
Thursday - Day Off/Strength
Friday - Swim On Your Own
Saturday - Swim On Your Own
Sunday - Swim On Your Own
*Friday will be a meet and swim at Riverbank State Park at 6:30am. Must purchase a drop in card from the city and cost is $3 per swim
BIKE
Monday - Day Off/Strength
Tuesday - Ride On Your Own
Wednesday - Coached Computrainer 6:00a
Thursday - Ride On Your Own
Friday - Day Off/Strength
Saturday* - Ride On Your Own
Sunday - Ride On Your Own
*Saturday's will be a meet and ride from the boathouse in Central Park at 8:00am or we will have additional Terrier computrainer classes which can be attend for additional drop in fee.
RUN
Monday - Day Off/Strength
Tuesday - Coached Run 6:00a
Wednesday - Run On Your Own
Thursday - Run On Your Own
Friday - Day Off/Strength
Saturday - Run On Your Own
*Sunday - Run On Your Own
*Sundays will be a meet and run from the 72nd Street transverse at 8:30am.