Changes in schedule and location are familiar challenges to dedicated triathletes. Business trips, visits and family vacations are all potential momentum breakers, and often the limitations of an unfamiliar environment can derail an outdoor workout. With a bit of planning ahead (knowing the exercise equipment at your hotel or area YMCA), you can prevent unwanted lapses in your training regiment. The following treadmill workouts are perfect for traveling triathletes who need to keep fit while on the road. Each workout is relatively short and intense and requires active attention.
Hill Pyramid
Warm-up:
10-15 mins. at .5-1% incline
Main set:
5 mins. at 10k pace - incline at .5-1%
60" at 2%, 60" at 1%
60" at 3%, 60" at 1%
60" at 4%, 60" at 1%
60" at 5%, 60" at 1%
60" at 4%, 60" at 1%
60" at 3%, 60" at 1%
60" at 2%, 60" at 1%
5 mins. at 10K pace - incline at .5-1%
Cool-down:
5-10 mins. at easy run/walk
More: Ask A Coach: What Should I Do If I Miss A Workout?
Track Straight-Away Sprints
Warm-up:
10-15 mins. at .5-1% incline
Main set:
3 x 1 mile--sprint the straight-aways-100 meters, easy run/walk the corners-100 meters at
1% incline
Sprint sections are faster than 5K-pace (choose a pace that you will be able
to hold throughout the main set)
Cool-down:
5-10 mins. at easy run/walk
More: 7 Equipment Choices That Guarantee A Faster Bike Split
Tempo Build
Warm-up:
10-15 mins. at .5-1% incline
Main set:
5 mins. at 10k pace, 5 mins. at + 1 mph, 5 mins. at + another 1 mph, 5 mins.
at + another 1 mph -- all at 1% incline
Cool-down:
5-10 mins. at easy run/walk
More: A Beginner's Guide to the Special Needs Bag
30-30's
Warm-up:
10-15 mins. at .5-1% incline
Main set:
10 x (30" at 5k pace, 30" at easy run/walk) - w/ incline at 1%
Cool-down:
5-10 mins. at easy run/walk
Note:
" = seconds
