Here is a workout for the week that I wrote for a client trying to improve before doing his next tri. I tested him toward the end of last week.
Monday: AB Run--go out for a run for as long as you can at your AB, stay at AB (aerobic base). If you have time, do some core strength and stability work.
Tuesday: Spin--this workout will probably be a tempo type workout. gauge you intensity by the class and instructor, but when she tells you to crank up the wheel, crank it up good. you want to stay consistent around AB when spinning and try to get close to or above AT/LT when climbing.
Wednesday: Swim and Lift--warm up easy, then try to swim as many laps as you can in a row. let me know what that # is. After tiring out, swim some 25's. Sprint across the pool, then rest until recovered enough to do another. Try to do a full body circuit. If you need ideas or would like to train with us, come on up at 6am to the SP room.
Thursday: Tempo Run--just like your pickups, stay around AB, then burst until you hit AT, hold for 1 minute, drop back down to AB.
Friday: Swim and Spin: swim from 4:45-5:20am, do an easy warm up pace swim and see how many laps you can do in a row, remember, easy easy pace. Spin: after getting your legs warm, crank up the wheel and go. This will mimic a triathlon setting, keeping a consistent wheel for a certain duration hammering down on the pedals.
Saturday: Lift and Yoga
Make sure you do corework 6 days per week regardless of everything else you're doing. your body is an extension of your core and every movement is initiated or energy is transferred through the center of the body. Having a strong core will ease up where tension and force is applied to the rest of the body, thus making you stronger overall and decreasing your chance for injury (which, triathletes and endurance athletes in general seem to live hurt because that's all they do is swim bike run and they don't do anything to stay balanced, ie lifting and doing lateral movements, and yoga for recovery and regeneration of broken down tissues.. Please keep me posted on how you feel and let me know what you thin!,
Tuesday: Spin--this workout will probably be a tempo type workout. gauge you intensity by the class and instructor, but when she tells you to crank up the wheel, crank it up good. you want to stay consistent around AB when spinning and try to get close to or above AT/LT when climbing.
Wednesday: Swim and Lift--warm up easy, then try to swim as many laps as you can in a row. let me know what that # is. After tiring out, swim some 25's. Sprint across the pool, then rest until recovered enough to do another. Try to do a full body circuit. If you need ideas or would like to train with us, come on up at 6am to the SP room.
Thursday: Tempo Run--just like your pickups, stay around AB, then burst until you hit AT, hold for 1 minute, drop back down to AB.
Friday: Swim and Spin: swim from 4:45-5:20am, do an easy warm up pace swim and see how many laps you can do in a row, remember, easy easy pace. Spin: after getting your legs warm, crank up the wheel and go. This will mimic a triathlon setting, keeping a consistent wheel for a certain duration hammering down on the pedals.
Saturday: Lift and Yoga
Make sure you do corework 6 days per week regardless of everything else you're doing. your body is an extension of your core and every movement is initiated or energy is transferred through the center of the body. Having a strong core will ease up where tension and force is applied to the rest of the body, thus making you stronger overall and decreasing your chance for injury (which, triathletes and endurance athletes in general seem to live hurt because that's all they do is swim bike run and they don't do anything to stay balanced, ie lifting and doing lateral movements, and yoga for recovery and regeneration of broken down tissues.. Please keep me posted on how you feel and let me know what you thin!,
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