Hey ladies, here we go! We will use this blog to keep track of the training plan, motivation, tips, tricks, diet ideas to keep us fueled up for the training and for the big day. If I understand correctly you guys are looking at the Akron triathlon that is to take place on September 5th or 6th so this will be a 6 week plan. I am going to assume that you have been doing some training already so we are going to start aggressively with 6 workouts a week. PLEASE NOTE: modification can be made the training schedule as you see fit as long as you get all of the work outs in each week. If kids/husbands/boyfriends/family/work get in the way of a workout it is OK too. This plan is designed to build endurance, it is most important that you exercise the minutes/yards that are defined, if you have to stop and rest, stop and rest. There is no need to hurt yourself for no reason. Also, we are going to have days that we are just tired and the workout may not "feel" as good as previous ones. That is OK. It has taken me a long time to come to terms with that (I am not competitive at all, I swear, LOL). On the days that I am tired or just plain slower than usual I can at least be proud to say that I did it.
So here is this weeks workout:
Mon - OFF/Rest
Tue - Run: 20 min (9 min warm up, 9 min jog, 2 min cool down)
Wed - Swim 300 yards (warm up 50 yards easy, 4x50s freestyle with 15 seconds rest in between, 50 yard swim easy cool down)
Thu - BRICK - this is a combination work out - 30 minute bike, 10 minute run, 20 minute walk
Fri - Swim 400 yards (warm up 50 yards easy, 6x50s freestyle with 10 seconds rest in between, 50 yard swim easy cool down)
Sat - Run 40 min (9 min warm up, 4 min jog, 1 min walk, 4 min jog, 1 min walk for remainder of time)
Sun - 12 mile bike
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It looks like I will be doing the first swim today instead of tomorrow. Just goes to show ya, we don't have to follow the plan exactly to the day as long as we get the workouts in!
ReplyDeleteAlso, I am going to send you both subscriptions to Self Magazine. The magazine is marginally good, they have some great food and exercise plans, but the REAL benefit is getting to use www.selfdietclub.com. This website is awesome, you put in your information and it tells you how many calories, carbs, protein and fat you need to either gain, lose or maintain your weight. I have lost almost 10 pounds since February by using it. You can log what you eat and it shows you the breakdown, it is a great way to keep track. You can also log your workouts so you can see the calories that you are burning with each exercise you do. I hope you like it!
ReplyDeleteOK, I did 10 laps in the communuity pool (35 meters each way)so that is a little more than what was scheduled. I also rode my bike to and from the pool, about 2 miles round trip, I am liking how I have started the week! How about you guys?
ReplyDeleteThis is definitely doable. I swam 35 laps in a 25 yard pool and ran 2 miles yesterday. So I may combine a couple of my days this week. I need to work on biking. I have a mountain bike which I think is way too slow. Any suggestions on a good bike?
ReplyDeleteI use my mountain bike too but I did get different slicks for it that are a lot smoother and not as knobby as the ones it came with. I didn't think it would make that much of a difference but I can totally feel that I am going faster on pavement than I did with the knobby tires. Chris actually ordered them for us, I will ask him what they are officially called, I call them street tires.
ReplyDeleteRoad bikes or tri bikes are the best way to go because they are so much lighter than a mountain bike but they are pricey. For the one that I am doing in October I may see if the local bike store will let me 'demo' a bike. I would check and see if any one in Athens allows that. It is a good way to get acquainted with the bike before investing in it.
Good work out yesterday! Holy crap, you swam a lot! I am so bad at swimming, I wear myself out. That is where I am going to focus most of my training, I can run and bike fine but I just can't get my breathing down in the water so I get all out of breath real fast then just get tired. Any pointers on how I can calm down?
I'm not a great swimmer either. I can't get my arms and legs coordinated so I tend to only use my arms. To help get my arms, legs, and breathing together I do four laps going at a slow pace until I get into a rhythm. Then I do 10 laps at a faster pace. If I start to get out of rhythm I slow down. I do 4 slow and 10 fast 2 times. I then try to strengthen my legs only (my biggest weakness) by resting my arms on a board (looks like a small boogie board...not clue what it is called).
ReplyDeleteTo help with my breathing I take three strokes and breathe on the 3rd stroke until I start to feel comfortable. Then I increase to five strokes.
Thanks for the bike advice. I really need to find one that is better suited for my height and for the road. I'll see about changing the slicks.
OK, I like the breathing advice, that is always what gets me. I am going to give it a shot on the next swim day. Headed for my run later today after it cools down a bit, how did yours go?
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