Tri Training

I have not been so consistent over the past few years with my training for races. I go hard kinda like studying all night for an exam then fall off after the test is over - which does nothing to improve time or performance! After attending the Ironman to support friends I was once again inspired to get back on. I love racing – I am not as concerned about time but just finishing. In my recreation management days it used to be called flow, or as wiki says “Flow is the mental state of operation in which the person is fully immersed in what he or she is doing by a feeling of energized focus, full involvement, and success in the process of the activity. Proposed by positive psychologist Mihály Csíkszentmihályi, “

In any case, I went back to a coaching company I went to for swim training. I have lots of fun toys (garmin, heartrate monitors, now a home gym with treadmill and bike trainer) but I did not have direction how to use them all! I have a goal to complete the ½ ironman next fall. After meeting with Bill from Camelback Coaching, I knew he was the right coach! He talked about 4 week training periods, with one rest week to keep motivation up – rest meaning easier workouts at half the time the last week, not couch sitting! And....that it was perfectly ok to be alittle nervous about open water swimming - that sold me. I still have training session to figure out my heartrate zones with him, but to give an idea here is my first week. I love knowing exactly what I should do!

Week 1: Base 1
08Dec08-14Dec08

Monday
Swim: 500 or Masters
Warm up
100 swim at lev 1.

Drills
4 x 50 drills of your choice. Default drill is closed fist swimming.

Main Set
2 x 100 at lev 3 with 30 sec rest.

Warm down
100 easy swim.

Core – Done every day
Crunches – 25-50
Crunches with a twist – 25-50
Leg Lifts – 10-30
Superman Back Extensions on floor – 10-20

Strength Training – 1-2 Sets of 8-12 reps done 2x a week
Leg Press
Lunges
Chest Press
Lat Pull downs
Seated Narrow Grip Rows

Stretching – 7 x per week. See stretching protocols for details.

Tuesday
Run: Fartlek 0+45
15 min warm up at lev 1.
Run 0+20 at lev 2 over flat to rolling terrain. Include 4 x 2 min efforts at lev 3-4. Recover for at least 3 min at lev 1-2 between efforts.
10 min warm down at lev 1.

Wednesday
Swim: 500 or Masters
Swim 500 straight at lev 1-2.

Bike: Aerobic 1+00
15 min warm up at lev 1.
Ride 0+35 at lev 2 over flat to rolling terrain. Maintain a cadence of 90-100rpm.
10 min warm down at lev 1.

Thursday
Swim: 500 or Masters
Warm up
100 swim at lev 1.

Drills
4 x 50 drills of your choice. Default drill is closed fist swimming.

Main Set
1 x 200 at lev 3.

Warm down
100 easy swim.

Run: Aerobic 0+45
15 min warm up at lev 1.
Run 0+20 at lev 2 over flat to rolling terrain.
10 min warm down at lev 1.

Friday
Bike: Aerobic 1+00
15 min warm up at lev 1.
Ride 0+35 at lev 2 over flat to rolling terrain. Maintain a cadence of 90-100rpm.
10 min warm down at lev 1.

Saturday
Run: Long Run 1+05
15 min warm up at lev 1.
Run 0+40 at lev 2 over flat to rolling terrain.
10 min warm down at lev 1.

Sunday
Bike: Long Ride 1+10
15 min warm up at lev 1.
Ride 0+45 at lev 2 over flat to rolling terrain.
10 min warm down at lev 1.