Tri-Dash Training (Brick) + Stretching
Tri-dash is a short-distance triathlon, consisting of a 800m swim, 20k bike ride and a 5k run, completed in succession without breaks.
Although triathlon is an endurance activity, both the aerobic and anaerobic energy systems often operate in tandem. Therefore we must have a balanced training program to improve our maximum power and strength, as well as our oxygen uptake and consumption efficiency.
The Program is going to be in phases of Sprint - Brick - Full Course. There will be indoor and outdoor training. When we feel like spicing things up, or in cases of bad weather, we will mix in power and strength training, alternative workouts, and stretching sessions.
In this training session, we will move on to doing Bricks, which means we are going to complete the full length of 20K on the bike, and then we will do a 10min run. Depends on the number of people, some of us may be doing the full 5km run, and then 10min on the bike instead.
For those covering the full length (of either bike or run) for the first time, this will serve as your baseline for future training. For the second exercise, we just need to complete the 10mins, regardless of time. The purpose is to train your muscles to get used to the transition.
Then we will be doing some Stretching, focusing on the trained muscles, which is crucial for recovery.
We will not be swimming this time, but you may go for a swim after the session if you like, (pool entry is HKD25)
Usual sports outfit for the gym. (And usual swimwear for the pool, use waterproof sunblock and don't forget your goggles.) Towels are available for HKD5 each. Shower and Sauna are available. Just give me a heads up at the beginning of the session, so I can set it up for you.
This serves as part of the training for the Tri Dash race in November. Check out the event here:
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