Nautica South Beach Triathlon

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NAUTICA SOUTH BEACH TRIATHLON TRAINING PROGRAM FROM MEN'S HEALTH

Imagine that you're standing at the starting line at this year's Nautica South Beach Triathlon presented by Toyota. While that moment is some weeks away, it actually starts here. The following will lay the foundation of your training program.

It begins by helping you determine your current Fitness Level. Now let's take the first step in this process by figuring out where you're starting from.

WHAT FITNESS LEVEL ARE YOU AT?
As featured in Chapter 4 of Triathlon Training in Four Hours a Week

Not every person is at the same Fitness Level. For that reason, we will spotlight four different training programs with four different types of Triathletes-in-Training in mind.

To find out which Fitness Level you’re at right now, answer the following questions and then add up your score.

Have you exercised consistently (three or more times per week) for more than four months over the past year? Yes (10 points) No (0 points)
Have you ever done a triathlon before? Yes (15 points) No (0 points)
Have you ever done a single-sport event before, such as a 5-K run, a bike or swim event? Yes (10 points) No (0 points)
Have you suffered any acute or chronic exercise-related injuries over the past 12 months? Yes (0 points) No (10 points)
Do you have trouble staying motivated to exercise? Yes (0 points) No (5 points)
What would you rather do: go for a nice trail run or go for a nice beer run? Trail (10 points) Beer (0 points)
Were you a competitive runner, cyclists or swimmer in high school or college? Yes (10 points) No (0 points)
Do you currently work 50 hours or more per week (including your commute time)? Yes (0 points) No (10 points)
If you had the ability, training and finances to allow it, would you compete as a professional triathlete for one year? Yes (10 points) No way, José (0 points)
What’s more important to you on event day: performance or enjoyment? Performance (10 points) Enjoyment (0 points)

Translating your score:
Add together the points from all 10 questions above and see what where you fall. Then read about your Fitness Level below.
0-40: Fitness Level I
41-60: Fitness Level II
61-80: Fitness Level III
81-100: Fitness Level IV

Fitness Level I: Slice above Couch Potato
First, let us congratulate you for considering this challenge. Of all the people reading this, you stand to benefit the most from this program – because you will improve by leaps and bounds in how you look and feel. You likely have not been exercising consistently for more than one year or have little or no background in the three sports of triathlon. Your program is designed to help you simply finish one sprint-distance triathlon with a focus on enjoyment, weight loss, a better body and enhanced health.

Fitness Level II: Neophyte
You have a strong interest in improving your health and fitness and have recently begun to exercise more regularly. Your training program will help you increase your fitness, tone your body and allow you to complete a triathlon in a respectable time, with a smile on your face.

Fitness Level III: Fitness Enthusiast
You have been exercising consistently at least two days a week for four months or more and want to challenge yourself by doing a triathlon. Your program takes into consideration that you can already cover 12 lengths in a 25-yard pool without stopping, run 3 to 5 miles twice a week and cycle at least 10 miles (about 45 minutes) without stopping.

Fitness Level IV: Single-Sporter on a Mission
You are a serious fitness enthusiast or experienced single-sporter. You’re already aerobically fit and want to take your performance to the next level by competing in a triathlon – whether it’s your first or fifteenth. Your training program will give you a serious competitive edge in your age group. You’ll learn an array of strategies that will allow you to train and race as fast and as strong as you want.

TRAIN IN THE ZONE
Determine your approximate maximum heart rate by subtracting your age from 220. You will use that number as the basis for your workouts. You can use your maximum heart rate to determine your ideal Training Zones, which essentially are different levels of exercise.

Training Zone I – Recovery/Endurance/Anatomical Adaptation: These workouts are conducted at a nice, easy pace. Your heart rate should be at 50 to 60 percent of your maximum heart rate and should not exceed 130 beats per minute.

Training Zone II – Tempo/Long Intervals: When you are exercising in this zone, your subjective feeling is “comfortably challenging”. Your heart rate should be at 60 to 70 percent of your maximum heart rate.

Training Zone III – Short Intervals/Speed: When your aerobic fitness begins to plateau, it’s time to sprinkle some Training Zone III work into your program. These intervals can last anywhere from 30 seconds to two minutes and should only be performed after at least four weeks of consistent, injury-free exercise. Your heart rate should be at 70 to 80 percent of your maximum heart rate.

Training Zone IV – Explosive Power: These sessions are reserved for Fitness Level IVs who want higher-end fitness, particularly competitive athletes. Efforts should be from five to 20 seconds in duration and should build into an all-out effort. Your heart rate should be at 80 to 90 percent of your maximum heart rate.

Regardless of your Fitness Levels or goals, you should spend the vast majority of your training time in Zones I and II. Training in these zones helps you become more aerobically fit without fatigue.

THE FOUR TRAINING PROGRAMS
As featured in Chapter 9 of Triathlon Training in Four Hours a Week

TRAINING ZONE I
Fitness Level I: Slice above Couch Potato
To allow you to ease into exercise very gradually, your program should last for eight weeks as opposed to six. This will ensure that you don’t get injured or overtired by doing too much, too soon.
View the Fitness Level I Training Chart

Fitness Level II: Neophyte
This program is designed for you to start slow, with only two hours and 15 minutes of training per week for the first two weeks. Your third and fourth weeks will consist of about four hours and 20 minutes per week. In your one hard training week, your total will rise to four hours and 40 minutes of training, to make sure you’re sufficiently rested before race day.
View the Fitness Level II Training Chart

Fitness Level III: Fitness Enthusiast
Your training schedule pans out as follows: about three hours of exercise in the first two weeks, close to five hours in weeks three and four, five hours and 45 minutes in week five and just one hour and 45 minutes in week six, leading up to race day.
View the Fitness Level III Training Chart

Fitness Level IV: Single-Sporter on a Mission
As a high-level athlete, you won’t be able to limit your training to four hours per week, as less-accomplished triathletes can. You’re likely exercising more than that already.
View the Fitness Level IV Training Chart

Men's Health Weekly Training Tip No. 6:

It's the moment you've been training for... five more days until the big event. Here is a final tip for the day of the race.

The start of a triathlon can be the most physically and mentally stressful part of the race. If you are a strong, confident swimmer, you may want to position yourself near the front of the field so that you can swim with the better swimmers. However, if you are a slower swimmer or if you're nervous about open-water swimming, start the race out on the periphery. This will allow you to avoid that frenzied mass start and get you into your own rhythm.

See you at the beach - Dark and early on Sunday!