Week 2:
This second week is quite general and is still geared towards getting more comfortable, while building endurance in all three disciplines. There is, however, a bit more intensity and a few lengthier sessions.
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
6 x 25m freestyle (with 15 seconds rest after each 25)
5 x 50m (as 25 breastroke/25 freestyle, with 15 seconds rest after each 50)
10 x 25m freestyle kick (as 1 easy, 1 effort, with 15 seconds rest after each 25)
100m easy cool-down, choice stroke
Total: 950m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (as 1:30-minute jog, 1:30-minute walk)
5-minute cool-down walk
Thursday: Bike 25 minutes
5-minute warm-up spin
4 x (as 20 seconds fast spinning, 40 seconds easy-spin recovery)
4 x (as 30 sections hard gear/tension, 30 seconds easy-spin recovery)
10-minute cool-down spin
Friday: Swim 20 minutes
100m warm-up choice
6 x 25m freestyle (as 1 free, 1 drill [finger-tip drag – see below], with 15 seconds rest after each 25)
4 x 50m freestyle (as 25 fast arms, 25 recovery, with 25 seconds rest after each 50)
2 x 50m (as 25 breastroke/25 freestyle, with 20 seconds rest after each 50)
100m choice kick (grab a kickboard)
100m cool-down, choice stroke
Total: 750m
Saturday: Run/walk 20 minutes
5-minute warm-up, walking
3 x (2-minute jog, 1-minute walk)
4 x (15 seconds faster than jogging pace, 45 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 40 minutes
15-minute warm-up spin
5 x (20 seconds fast spinning, 40 seconds easy recovery spin)
3 x (30 seconds hard gear/tension, 30 seconds easy recovery spin)
6 x (15 seconds standing, 45 seconds easy recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2 hours and 30 minutes
Sunday, February 28, 2010
Friday, February 26, 2010
Sunday, February 21, 2010
Triathlon training
Well,
I've been wanting to complete a triathlon for several years now.....I'm finally in a position where I think I can actually fit it into my crazy schedule and committ to it! We'll see, but for now here is the training program I will follow. I hope to leave a week by week schedule of my plan to keep myself in check.
Here goes:
Week 1
Monday: OFF
Tuesday: Swim 20-minutes
100-meter warm-up (choice stroke)
8 x 25m freestyle (15 seconds rest)
4 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
100 kick choice (grab a kickboard)
100m cool-down choice
Total: 700m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (1-minute jog, 2-minute walk)
3-minute cool-down walk
Thursday: Bike 20 minutes
5-minute warm-up spin
5 x (15 seconds fast spinning, 45 seconds recovery)
5 x (15 seconds hard gear/tension, 45 seconds recovery)
5-minute cool-down spin
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m freestyle (alternate between half of the lap fast arms, half recovery with 20 seconds rest)
2 x 50m (as 25 breast stroke/25 freestyle with 15 seconds rest)
3 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
150 kick choice (grab a kickboard)
100m cool-down (choice)
Total: 850m
Saturday: Run/walk 20 minutes
5-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
2 x (30 seconds faster than jogging pace, 90 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds fast spinning, 45 seconds recovery)
4 x (15 sections hard gear/tension, 45 seconds recovery)
4 x (10 seconds standing, 50 seconds recovery)
8-minutes cool-down spin
TOTAL TRAINING TIME: 2 hours 15 minutes
I've been wanting to complete a triathlon for several years now.....I'm finally in a position where I think I can actually fit it into my crazy schedule and committ to it! We'll see, but for now here is the training program I will follow. I hope to leave a week by week schedule of my plan to keep myself in check.
Here goes:
Week 1
Monday: OFF
Tuesday: Swim 20-minutes
100-meter warm-up (choice stroke)
8 x 25m freestyle (15 seconds rest)
4 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
100 kick choice (grab a kickboard)
100m cool-down choice
Total: 700m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (1-minute jog, 2-minute walk)
3-minute cool-down walk
Thursday: Bike 20 minutes
5-minute warm-up spin
5 x (15 seconds fast spinning, 45 seconds recovery)
5 x (15 seconds hard gear/tension, 45 seconds recovery)
5-minute cool-down spin
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m freestyle (alternate between half of the lap fast arms, half recovery with 20 seconds rest)
2 x 50m (as 25 breast stroke/25 freestyle with 15 seconds rest)
3 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
150 kick choice (grab a kickboard)
100m cool-down (choice)
Total: 850m
Saturday: Run/walk 20 minutes
5-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
2 x (30 seconds faster than jogging pace, 90 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds fast spinning, 45 seconds recovery)
4 x (15 sections hard gear/tension, 45 seconds recovery)
4 x (10 seconds standing, 50 seconds recovery)
8-minutes cool-down spin
TOTAL TRAINING TIME: 2 hours 15 minutes
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