Two Week Triathlon Training Schedule

Week of October 6th 2008

Monday: AT Run: warm up for 10 to 15 minutes light running in your warmup zone to get your motor running, then get your HR up to AT and keep it there for as long as you can. If you feel like you need to back down, back down to AB, then get back up to AT and hold for as long as possible. Cooldown in your warmup zone for 5-15 minutes after finishing. Stretch and breath if time permits.

Tuesday:Get on your bike. Forget Spin. You do need some real time on your real bike. Try to ride for at least an hour if not more. Stay at you AB, but periodically get up and sprint as long as you can, then get back to the saddle and back to AB.

Wednesday:Swim. Swim as many laps as you can in a row after swimming 6 laps easy for a warmup. Again, please let me know what this # is. Even if you burn out before, try to swim and finish at least 36 laps (1/2 mile). Also, let me know how long this takes you.

Thursday: Tempo run---stay at AB, then burst to AT as many times as possible.

Friday: Get on your bike or spin. find your most efficient gear, stay consistent, and hammer down on the pedals at a consistent speed, please let me know what that speed is.

Saturday: swim for recovery and distance. swim as long as you can at an easy pace that allows you to stay continuous. let me know where you get to. lift, core, yoga.

Try to get at least 2-3 lifts in per week and core and calves everyday.


Week of October 13th 2008
There is a Duathlon on Sunday the 19th in Mandeville for any one who is interested.

Monday: Brick Training--ride at or right above your AB on the bike or in spin for 30-45 minutes, then get off and try to run for 20-30 minutes (whatever time permits for you) at or right above your AB as well. If you are feeling great and want to push it a little (HR), go ahead but let me know what you do.

Tuesday: Swim as many laps as you can in a row, time permitting after warming up. You are not going for speed here, rather distance. If you have to stop after a certain #, fine, but rest and then see how many more you can do in a row, with a cooldown after. Core and weights if you can.

Wednesday: Same as Monday. If you did not pick up your intensity above AB on Monday, do it today, push it pretty good and let me know what HR you get to above your AB.

Thursday: Spin or bike for 45 min-1 hr doing some tempo work which a traditional spin class should do for you with the hills. Stay consistently around your AB then sprint to AT and hold for as long as you can, then back off and repeat. Core and weights if possible.

Friday: recovery swim. swim 3 easy laps and 1 fast 1 for a much time as you can before heading up to do core and weights, giving yourself enough time for these two things.

Saturday: your choice---probably a good day to get on the bike or swim, take Sunday off, next week will be a down week with less intensity.

Keep eating right and staying true to your cause. remember to eat early and often.