Sprint Triathlon Training: Week 4

A mom's journey from overweight to triathlete.

Another week of sprint triathlon training is in the books!  Week 4 had quite a few challenges, but I’m pleased to announce that I completed all of my workouts!

If you have no idea what I’m talking about, you might want to read this post about how I’m training for a sprint triathlon.  I’m using this training schedule to build up to the 1/2 mile swim, 12 mile bike ride and 5K run.  You can also read about my previous weeks of training here:

Week 1      Week 2       Week 3

Each Monday I’m going to give you a rundown of how the previous week of training went.  I’ll tell you about each workout, what went well, what I need to change and what’s in store for the coming week.

Week 4 of Sprint Triathlon Training


Typically my workouts are supposed to start on Monday and I complete a run, bike or swim each day Monday through Wednesday.  I had to adapt this past week because the holiday madness has begun and we had family in town and various activities going throughout the week.  So cycling didn’t happen on Monday, but I did get it done Tuesday.

This week’s cycling workout was a 45 minute session.  I spent my workout playing on Pinterest and it made my workout go quickly.  I will say that distracting myself is both good and bad- I’m not thinking about how much longer I have to go or how badly my legs are burning, but I’m also not pedaling as quickly as I was in the beginning.  At this point, I think I’m ok with that.

Like last week, the first 10-15 minutes were the hardest, but once I pushed through those it felt a little bit easier.  I just try to picture all of the fat in my thighs crying and that makes me want to finish.  My legs are getting stronger, which is really nice to notice!

Final Stats

Time: 45 minutes

Resistance level: 8

Distance: 7.23 miles


Again, this week was a hot mess when it came to finding time to get my workouts in, but I was determined, so instead of just skipping a day or two of training, I doubled up.  Thursday I did the treadmill and the pool.  It made for a longer workout than intended, but I got it done.

I want so badly to run, but I’m also having to be realistic and take care of myself.  During my workout on the treadmill I warmed up at a 3.0-3.7 gradually and then I bumped it up to a 5 to run.  I was able to run for a little over 2 minutes before my left knee started hurting.  I’m not sure what the deal was with that, but I twisted that knee skiing several years ago and it’s given me trouble on occasion ever since. My heart rate was also getting a little bit too high for my liking, so I opted to walk the rest of my time on the treadmill.

As much as I don’t want to, and the rule-follower part of me is screaming, “But you’re supposed to RUN in a sprint triathlon!” it’s looking like I’m just going to have to walk fast during the running portion of my race, at least for now.  I don’t want to hurt myself, so I’m just going to do the best I can this time around.

After my walk, I went down the the pool and swam for 35 minutes.  I sure love being in the pool once I get over the hassle of wrestling my rolls into a swimsuit and getting over the shock of the chilly water.  (Swimming in the winter presents so many more issues than I was prepared for!)  I love being able to just glide through the water and enjoy the rhythm of swim strokes and breathing.  It’s usually quiet in the pool, unless there are old men talking in the hot tub, and I enjoy that little break from all the noise of the world and my mind.

I decided to bring the breaststroke kicks back into my swim workout this week.  My workout consisted of a 5 sets of 200 meters (50 meters freestyle, 50 meters freestyle kick, 50 meters breaststroke and 50 meters breaststroke kick).  I was so excited to see that in my 35 minutes of swimming, AND including several laps with a kick board, I was able to eclipse the 750 meter mark, which is the distance of the swim in a sprint triathlon!  Now I just have to get stronger in my breathing and freestyle stroke and I’m all set!

Final Stats


Time: 25 minutes

Speed: 3.7 mph (and 2 minutes of 5 mph)

Distance: 1.50 miles


Time: 35 minutes

Distance: 1000 meters

Strokes: Freestyle (200 meters), Freestyle Kick (200 meters), Breaststroke (200 meters), Breaststroke Kick (200 meters)


Now I know why this particular sprint triathlon training program has you train in the individual events for three days straight, then gives you two days off before doing all three events in one workout session.  I did two events back to back on Thursday evening and then turned around and did all 3 events on Friday morning, and boy, was I tired!  But I lived through it and was really proud of myself for finishing.

There isn’t really anything groundbreaking about this workout to report.  I walked quickly, which was still a good workout. Instead of Pinterest this time, I read an eBook while I biked and then I finished with my swim.

Final Stats


Time: 25 minutes

Speed: 3.7 mph

Distance: 1.43 miles


Time: 35 minutes

Resistance: 8

Distance: 6.1 miles


Time: 25 minutes

Distance: 700 meters

Strokes: Freestyle (200 meters), Freestyle Kick (200 meters), Breaststroke (150 meters), Breaststroke Kick (150 meters)

Final Thoughts

I think the thing I’m the most proud of this week is that I actually got all of my workouts in.  The weeks leading up to Christmas are always busy with parties, family in town, shopping and squeezing in all of those family traditions and it’s so easy to just skip working out.  I am proud that I made myself and my health a priority and got it done.  In doing that, I did have to meet up with family a bit later than planned, but they were supportive and encouraging instead of angry that I was late, which I really appreciated.

Another breakthrough I had this week was allowing myself to work at my own pace.  I had to come to grips with the fact that I am going to walk the running portion of my triathlon and that was hard for me.  I don’t want to give myself the easy way out, but I also don’t want to get hurt and not be able to train at all.

Although I’m training for a sprint triathlon, this whole thing is a marathon, not a sprint.  I don’t have to be an all-star athlete out of the gates- it’s going to take work and dedication.  I have every intention of doing 3-4 sprint triathlons each year and competing against myself and my times.  As I get in better shape maybe I’ll be able to add running back into my training.

Now, let’s see how week 5 (week 4 on the training schedule) shakes out with even more holiday shenanigans in store!

Sprint Triathlon Training: Week 4 | A mom's journey to complete an indoor sprint triathlon.

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