Week 7: Day 7

Rest

Week 7: Day 6

Bike

Foundation Ride- 1:15:00 @ 60-70% max HR

Week 7: Day 5

Run

Foundation Run- 0:35:00 @ 60-70% max HR

Week 7: Day 4

Swim

Warm Up- 200
Drill Set- 6 x 25 (RI 0:10)
Threshold Interval- 4 x 200 (RI 0:45) @ 80-85% max HR
Cool Down- 200

Week 7: Day 3

Bike

Short Hills- 7 x 1:00
Active Rest- 2:00

Total Time with cool down and warm up 1:00:00

Week 7: Day 2

Run

Foundation Run (0:35:00) @ 60-70% of max HR

Week 7: Day 1

Swim

Warm Up- 200
Drill Set- 6 x 25 (RI 0:10)
Base Interval- 8 x 10 (RI 0:05) @ 60-70% of max HR
Cool Down- 200

Week 7: Breakdown

Goal: Finish strong in this weekend's longer ride and run

Day 1: Swim (base interval)
Day 2: Run (foundation)
Day 3: Bike (short hills)
Day 4: Swim (threshold)
Day 5: Run (foundation
Day 6: Bike (foundation)
Day 7: Rest

Day 7

Off day...

REST!

Week 6: Day 6

Run

Foundation Run (0:30:00) @ 60-70% max HR

Week 6: Day 5

Bike/Run

Foundation Ride (0:45:00) @ 60-70% max HR
+
Run (0:10:00)

Week 6: Day 4

Swim

Warm Up-200
Drill Set- 6 x 25 (RI 0:10)
Threshold Interval 3 x 200 @ 80-85% max HR (RI :20)
Cool Down- 200

Week 6: Day 3

Run

Foundation Run

0:30:00 at 60-70% max HR

Week 6: Day 2

Bike

Short Hill Climb

Total workout is 55 minutes with warm up and cool down.

In between, do six hill climbs (01:00 each) followed by 02:00 active rest.

Week 6 breakdown

Goal: find a groove at your threshold swim pace in day 4's workout.

Day 2: Bike (Hills)
Day 3: Run (Foundation)
Day 4: Swim (Threshold)
Day 5: Bike/Run (Foundation)
Day 6: Run (Foundation)
Day 7: Off

back to it

sorry, i've been in california for the past week or so. i'll be back in town on tuesday getting the workouts back on track.

Week 4: Day 7

Rest...next week we'll pick it up a bit!

Week 4: Day 6

Bike/Run

Foundation Ride for 0:45:00 at 60-70% max HR

followed by a 0:20:00 run.

Week 4: Day 5

Run

Foundation Run- run for 0:20:00 at 60-70% max HR

Week 4: Day 4

Swim

Warm up- 200
Drill Set- 6 x 25 (RI 0:10)
Threshold Interval- 2 x 200 (RI 0:45) at 80-85% max HR (fast).
Cool Down- 200

Week 4: Day 3

Bike

Short Hill Climb

Total ride time is 0:45:00.
During your ride, find a hill and pedal up it for 1:00 followed by 2:00 active rest (go downhill pedaling slowly)

Week 4: Day 2

Run

Foundation Run

Run for 0:20:00 at 60-70% max HR

Week 4: Day 1

Swim

Warm Up- 200
Drill Set- 6 x 25 (RI :10)
Base Interval 3 x 100 (RI :05) at 60-70% max HR
Cool Down- 200

Week 4 Breakdown

This was not a good week for me. I missed the last 4 days trying to kick this cold. Hopefully I'll be 100% tomorrow.

Day 1: Swim
Day 2: Run
Day 3: Bike
Day 4: Swim
Day 5: Run
Day 6: Bike
Day 7: Rest

Week 4 is a recovery week...enjoy it!

Week 3: Day 7

REST!

do a little stretching

Week 3: Day 6

Run

Foundation Run- 0:25:00 at 60-70% max HR

Week 3: Day 5

Bike

Foundation Ride- 0:45:00 at 60-70% max HR

Week 3: Day 4

Swim

Warm Up- 200

Drill Set- 6 x 25 (RI 0:10)

Farlek Interval- 4 x 100 (25 easy/25 hard/25 easy/25 hard) RI 0:10

Cool down- 200

Week 3: Day 3

Run

Foundation Run- 0:25:00 at 60-70% max HR

Wee 3: Day 2

Bike

Foundation Ride- 0:45:00 at 60-70% max HR

Week 3: Day 1

Swim

Warm Up- 200

Drill Set- 6 x 25 (RI 0:10)

Base Interval- 4 x 100 (RI:05)

Cool Down- 200

Week 3 Breakdown

This is the last week of the base phase.

Your goal this week is to hang in there-you have a recovery week next week.

Day 1-Swim
Day 2-Bike
Day 3-Run
Day 4-Swim
Day 5-Bike
Day 6-Run
Day 7-Off

Week 2: Day 7

Rest day!

do a little stretching

Week 2: Day 6

Bike + Run

Foundation Ride 0:30:00 at 60-70% of your max HR

followed by a 0:10:00 run.

Week 2: Day 2

Swim

Warm up: 200
Drill set: 6 x 25 (RI 0:10)
Base interval: 3 x 100 (Ri: 0:05)
Cool down: 200

Week 2: Day 1

another foundation run

Run for 0:20:00 at 60-70% max HR.

Weights- Chest, Back & Abs

Week 2: breakdown

Day one: Run
Day two: Swim
Day three: Bike
Day four: Run
Day five: Swim
Day six: Bike
Day seven: Rest

Week 1: Day 7

Rest day!

I recommend doing a little stretching today...other than that, take it EASY! You've earned it.

Week 1: Day 6

Last day of week 1!

Foundation Run

Run for 0:20:00 at 60-70% of your max HR.

I'm also going to hit the gym and do a leg workout.

Week 1: Day 5

Bike

Foundation Ride

0:30:00 with your HR at 60-70% of your max.

Week 1: Day 4

Swim

Warm Up-200
Drill Set- 4 x 25 (RI 0:10)
Base Interval 2 x 100 (RI 0:05)
Cool Down- 200

Week 1: Day 3

half way done with week 1...keep it up.

RUN: foundation run for 0:20:00

keep your HR between 60-70% of your max HR.

Week 1: Day 2

BIKE

today is a foundation ride. Go for 0:30:00 at a HR of 60-70% of your max HR.

Week 1: Day 1

Swim
Warm Up- 200
Drill Set- 4 x 25 (RI 0:10)
Base Interval- 2 x 100 (RI 0:05)
Cool Down- 200

Do some chest, back and abs in the gym. Go for strength and endurance (high reps/lower weights) not size.

week one breakdown

here's how i'm attacking week one which starts sunday the 27th:

Sunday- Swim & Weight Training-chest, back, and abs
Monday- Bike
Tuesday- Run & Weight Training- shoulders, arms and abs
Wednesday- Swim & Yoga
Thursday- Bike
Friday- Run & Weight Training: legs, back and abs
Saturday- Stretch

my goal is to get the specs of the workout by 6AM each morning.

a little nutrition

Sunday is the big start! Here's some ideas for breakfast and snacks...
try to stick with 60% carb, 25% protein, and 15% fat...you'll burn it with all the cardio

Breakfast

fruit/protein shake
yogurt with oats, dried fruit, nuts
toast with avocado & tomatoes
eggs on toast
nut butter & jelly sandwich (haha...very funny...grow up)
oatmeal with nuts, dried fruit
wrap with turkey & cheese
leftovers (always good)
cereal with fruit

Snacks (it's a snack, not a meal...go light)

fruit
nuts
small protein shake
chocolate milk
veggies
Clif Bar

ONE MORE WEEK! and training starts for the san diego sprint. get your swimsuit, bike and running shoes prepared. i'll write in a few days with some nutrition ideas....

scratch

ok...so i haven't been keeping up on this. motivation, not fond of tucson, excuse, excuse. i signed up for a sprint triathlon in san diego in september with a buddy. training starts at the end of june...i'll be back then. hi la!

Bike + Run

Bike for 01:30:00

immediately after...

Run for 00:10:00

this workout is geared toward T2 (transition 2-going from the bike to the run)

OFF DAY

Weeeeeeeeeeeee

Swim Workout

today's a tough one...

Warm Up- 250
Drill Set- 6 x 25 (Ri- 00:00:10)
Threshold Interval- 5 x 200 (Ri: 00:00:30) HR @ 90-100%
Kick set- 6 x 25 (Ri: 00:00:15)
Cool Down- 250

Total: 1,800

Bike Workout

Short Hill Climbs

Warm Up-00:20:00

8 x 00:01:00 @ 90-100% MHR*
followed by 00:02:00 AR*

Cool Down 00:20:00

*MHR-max heart rate
*AR-active rest (pedal at a recovery speed)

Total of 01:05:00

Tuesday's Run Workout

love the name of this workout...no clue where they got the name

Fartlek run is a foundation run with several high-intensity bursts at your max (9-10 RPE) speed. Give yourself at least 00:01:00 of recovery between each burst.

Warm up: ~00:13:00
Fartlek run: 6 x 00:00:30 followed by at least 00:01:00 recovery between each burst
Cool Down: ~00:13:00

Monday's Swim Workout

every week's distance keeps growing...AHHHHHHH

Warm Up: 250
Drill Set: 6 x 25 (Ri*-00:00:10)
Base Interval: 9 x 100 (Ri-00:00:05)
Kick Set: 6 x 25 (Ri- 00:00:15)
Cool Down: 250

*Ri=rest interval

hydrate up before and after

back to business

ok, so i guess some people were reading this so i'll continue to write...

we're in week 6
the goal: find a grove at your threshold swim pace in Thursday's threshold swim intervals.

here's this weeks breakdown

Monday: Swim (1,700)
Tuesday: Fartlek Run (00:35:00)
Wednesday: Bike (short hills) for 1:05:00
Thursday: Swim (1,800)
Friday: OFF
Saturday: Bike & Run (1:30:00 bike + 00:10:00 run)
Sunday: Foundation Run (00:40:00)

Race is still the 4th of July in Tucson...sign up! even you la ; )

schedule change

i took friday off due to a late thursday night. if you've been following the workouts, then today is a 45 min bike ride (HR @ 60-70%).

run

25 minutes (HR @ 60-70%)

don't forget to warm up and cool down.

Warming Up

I found this next article in May's Bicycling magazine. It's written by Chris Carmichael (Lance Armstrong's personal coach).

He States, "Some people...are troubled by the idea of exercising just before a strenuous event. They figure a warm-up just burns energy that would be better used during the event. What they don't understand is that there's a big difference between what's going on inside your body while at rest and what needs to be going on in order to be ready to compete.

During your warm-up, you're increasing your body's demand for oxygen, so your blood vessels dilate to deliver blood more quickly to working tissue. All that work increases working core temperature, and your body's responds by ramping up sweat production. There's a lag time in there, too, where you're producing lots of heat before you're producing a lot of sweat. Getting through that lag time is important because you want your body's cooling system working at full capacity before that starting gun goes off. "

bike

today is a foundation bike ride. basically, your building a base for tougher workouts ahead.

45 minute ride. HR @ 60-70%.

Don't forget to warm up...i'll write a little later today on the importance of warming up.

swim

Warm Up: 200

Drill Set: 6 x 25 (rest interval :10 sec)
Chest Press-swim with your arms at your side
Side kicking- swim on one side with your lower arm extended
Fingertip drag- while swimming freestyle, drag your fingers along side your body and across the top of the water

Base Interval: 4 x 100 (rest interval :05 sec)

Kick Set: 4 x 25 (rest interval :15 sec)

Cool Down: 200

first week

here's the weekly breakdown.

MONDAY- Rest!

TUESDAY-Swim
Warm up-200
Drill Set-6 x 25 (Rest Interval :10 sec)
Chest Press- swim with arms by your side
Side Kicking- on one side with same side arm extended
Fingertip drag- drag your fingertips along your side, continuing across the water
Base Interval-4 x 100 (Rest Interval :05 sec) (HR @ 60-70%)
Kick Set-4 x 25 (Rest Interval :15 sec)
Cool Down-200

WEDNESDAY-Bike
Foundation Ride-45 minutes (HR @ 60-70%)

THURSDAY-Run
Foundation Run-25 minutes (HR @ 60-70%)

FRIDAY-Swim
Warm Up-200
Drill Set-6 x 25 (Rest Interval :10 sec)
Fist- swim with your fist closed
Count Stroke- count the number of strokes you take swimming one length of the pool, then try to lower the number in the next two or three laps.
Chest Press- swim with both arms by your side

SATURDAY-Bike
Foundation Ride-45 minutes (HR @ 60-70%)

SUNDAY-Run
Foundation Run-25 minutes (HR @ 60-70%)

prep day

last day to be lazy. take advantage. throughout this program, mondays are rest days...of course, you can shuffle them around to any day of the week but make sure you take advantage of them; your body needs it. also, throw a few lifting workouts (usually on running or off days) and ab workouts during the week.

all you need is a swimsuit, goggles, a bike, and a good pair of running shoes. Runner's Den on 16th st. just north of maryland is where i get my shoes. plan on spending about $100...it's worth not ruining your knees. those are the basic items you'll need to get started for training and the competition.

i'm going to recommend a few other items that have helped me during my last training program. a kickboard for some of the swimming workouts, an electrolyte replacement powder to use during your workouts and a recovery formula for after your workouts. I used cytomax for my electrolyte replacement and endurox4 for my recovery. both worked great for me. oh! also i mixed a scoop of glutamine powder with my recovery formula. again, these are only recommendations (especially if you are on a tight budget).

hope you're getting as fired up as i am.

day 1

hey guys,

so this blog is 12 weeks of swimming, biking and running all in preparation for that goal of completing a sprint triathlon. let me start out by disclosing some vital information. I'M NO EXPERT! i've signed up for and completed one triathlon a few weeks ago. that being said...it was awesome! i am absolutely hooked!

for those of you following this, i will be posting the entire weeks workout on monday so you can shuffle the workouts around your work schedule (i.e. for me, swim days are defiantly off shift. i'll usually plan my running workouts for shift since i can do them on the treadmill). throughout the week, i'll be posting the daily workouts i'm doing.

I hope to see you all on the 4th in tucson!

click here to sign up for the race.