If you've signed up for the Jarden Westchester Triathlon held in Rye Tow Park in Rye, New York, you have several training programs to choose from as you ready yourself for your race. The race is an Olympic-distance triathlon with a .9 mile swim, a 25-mile bike course and a 6.2-mile run. This USA Triathlon sanctioned race is held in September. Training programs for the event typically begin in early March.
JackRabbit Program
In order to train for the Rye Triathlon, you can participate in the 12-week JackRabbit Sports Central Park training programs in New York. The program is recommended for fit beginners, according to the Jarden Westchester Triathlon website. Workouts are held twice a week. They consist of run, bike and brick workouts. Bricks are workouts in which you practice swimming then biking or biking then running. The workouts focus on gaining a faster pace, increasing endurance and strength and transitioning between the elements of the race. The program also features open water training held at Brighton Beach.
Weekly Training at Harriman State Park
Another 12-week program, the Harriman State Park Program, is based in Harriman State Park in New York and is held once a week. This program gives you the change to swim in open water, ride and run at each practice. Coaching is provided by the Hudson Valley Tri Club.
Free Weekly Workout Schedule
Tri-Trainer.com offers free training programs for Jarden Westchester Triathlon participants. The programs provide week-by-week training routines for advanced triathletes as well as beginners. For example, on week 21 the beginner routine has you performing an hour of strength training on Monday, swimming for 45 minutes and running 30 minutes on Tuesday, bike for 45 minutes on Wednesday, swimming for 45 minutes and running 30 minutes on Thursday, resting on Friday, swimming for 45 minutes and running for one hour on Saturday, and performing a bike-to-run transition drill in which you bike for two hours and run for 15 minutes on Sunday.
Community Rides
You can elect to participate in a number of Rye community rides to improve your fitness and gain experience riding in groups as the race approaches in September. There is ride support and mechanical service available at each ride, according to the Jarden Westchester Triathlon website.
Create Your Own Program
Of course, you can develop your own triathlon training program. There are numerous triathlon training books and websites that you can reference. You also may elect to join a local triathlon club. Typically you go through three training phases as you work up to your race. During base training you build up to the distances required for the race. During the second phase you work on your speed and technique. In the third phase, you perform brick workouts and practice your transitions.
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