Workouts in MS Excel format
Notes:
The long bike day is purposely placed the day prior to the long run day to get your legs accustomed to running after biking. Alternate weekends where on one weekend the bike is more rigorous and the following weekend the run is more rigorous. You may choose to add workouts or time to this schedule, listed here are the base workouts.
All workouts should begin at an easy pace and end at an easy pace. For the endurance workouts try to replicate race terrain on the run and bike but don't over do the hills. Try to stretch daily after muscles have warmed up. If you need a day off, take it, if you feel exhausted, rest, if weather doesn't allow working out read a good book, have fun!!!!!
Swim:
Speed workouts - these workouts should include shorter swims with recovery inbetween but focusing on swimming fast (ex. 5 x 100s, then 10 x 50s) Endurance - swim a straight 500, get your time, this will be your base for long workouts, as you build endurance this time should decrease (ex. 3 x 500 matching your base time each swim) Strength - these workouts include middle distance swims (ex.4 x 200s with little recovery time inbetween), also mix in some other strokes and kicking Try to include some stroke drill work in every workout.
Running:
If you have not done interval running before begin by gradually increasing the distance of your interval workout until it adds up to the distance of your race (example for a 5K, 6 x 1/2 miles at 5K race pace with rest equal to 1/2 mile time between each one). Include a good warm-up and cool down. Tempo - build speed throughout the run beginning easy and finishing at race pace. Endurance - try to keep a constant pace on these runs. If you are not ready for this try a run/walk combination; increase the run time/decrease the walk time.
Weights:
low weights, high repeats, include opposite muscle groups (ex. Work hamstrings and quads, work biceps and triceps) keep your abs and lower backs strong
Cycling:
Spinning - work on a high cadence 90 to 100 rpms (revolutions per minute) this builds efficiency, try to keep your pedal stroke even and circular A flat ride or just spinning on a trainer or in a spin class keeping the tension low will work. Strength - ride with hills, spinerval tape, spin class, all will work, hard workout.
Workouts in MS Excel format
| Training Plan |
| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| |
swim to build speed and pain tolerance.
bike to build efficiency (spinning). |
strength and flexibility.
running speed and pain tolerance |
swim for endurance, build to race distance, then increase speed w/steady pace.
bike strength |
strength and flexibility.
Tempo run |
swim to build strength |
long rides and runs to build endurance, steady pacing throughout; 75% effort |
| 1 |
swim 30 minutes |
weights |
swim 30 minutes |
weights |
off or |
bike 1 hour |
run 45 mins. |
| |
bike 45 minutes |
interval running workout |
bike 45 minutes |
run 30 minutes |
swim 30 minutes |
poss. swim if didn't Friday |
| 2 |
swim 30 minutes |
weights |
swim 30 minutes |
weights |
off or |
bike 90 mins. |
run 45 mins. |
| |
bike 45 minutes |
interval running workout |
bike 45 minutes |
run 30 minutes |
swim 30 minutes |
poss. swim if didn't Friday |
| 3 |
swim 30 minutes |
weights |
swim 30 minutes |
weights |
off or |
bike 75 mins. |
run 45 mins. |
| |
bike 45 minutes |
interval running workout |
bike 45 minutes |
run 30 minutes |
swim 30 minutes |
poss. swim if didn't Friday |
| 4 |
swim 30 minutes |
weights |
swim 40 minutes |
weights |
off or |
bike 1 hour |
run 1 hour |
| |
bike 45 minutes |
interval running workout |
bike 45 minutes |
run 30 minutes |
swim 30 minutes |
swim if didn't Friday |
| 5 |
swim 30 minutes |
weights |
swim 40 minutes |
weights |
off or |
bike 90 mins. |
run 1 hour |
| |
bike 45 minutes |
interval running workout |
bike 45 minutes |
run 30 minutes |
swim 30 minutes |
swim if didn't Friday |
| 6 |
swim 30 minutes |
weights |
swim 40 minutes |
weights |
off or |
bike 105 mins. |
run 1 hour |
| |
bike 45 minutes |
interval running workout |
bike 45 minutes |
run 30 minutes |
swim 30 minutes |
swim if didn't Friday |
| 7 |
swim 40 minutes |
weights |
swim 45 minutes |
weights |
off or |
bike 90 mins. |
run 75 mins. |
| |
|
spin 20 minutes prior to |
bike 45 minutes |
|
|
|
|
| |
|
interval running workout |
|
run 30 minutes |
swim 30 minutes |
poss. swim if didn't Friday |
| 8 |
swim 40 minutes |
weights |
(practice tri) |
weights |
off or |
bike 2 hours |
run 1 hour |
| |
|
|
swim 20 minutes |
|
|
|
|
| |
|
spin 20 minutes prior to |
bike 30 minutes |
run 30 minutes |
swim 30 minutes |
swim if didn't Friday |
| |
|
interval running workout |
run 10 minutes |
|
|
|
|
| 9 |
swim 45 minutes |
weights |
(practice tri) |
weights |
off or |
bike 90 mins. |
run 75 mins. |
| |
|
|
swim 20 minutes |
|
|
|
|
| |
|
spin 30 minutes prior to |
bike 40 minutes |
run 30 minutes |
swim 30 minutes |
swim if didn't Friday |
| |
|
interval running workout |
run 15 minutes |
|
|
|
|
| 10 |
swim 45 minutes |
weights |
(practice tri) |
weights |
off or |
bike 2 hours |
run 1 hour |
| |
|
|
swim 20 minutes |
|
|
|
|
| |
|
spin 30 minutes prior to |
bike 40 minutes |
|
|
|
|
| |
|
interval running workout |
run 20 minutes |
run 30 minutes |
swim 30 minutes |
swim if didn't Friday |
|
| 11 |
swim 30 minutes |
1/2 interval running workout, faster but with more rest inbetween each run |
swim 30 minutes
(practice with wetsuit) |
|
off or |
bike 45 mins |
run 30 mins |
| |
bike 45 minutes |
|
bike 45 minutes |
run 30 minutes |
swim 30 minutes |
jump off your bike and run for 15 mins. |
swim if didn't Friday |
| 12 |
swim 30 minutes |
race distance running workout, 1/3 easy 1/3 race pace 1/3 easy |
swim 30 minutes |
off |
swim a little, 150 yds easy, sprint a little, 150 yards easy |
RACE DAY! |
|
| |
bike 45 minutes |
|
bike 45 minutes |
get a good night of sleep |
run 15 mins. - 5 easy, 5 race pace, 5 easy |
|
|
Get Microsoft Excel Viewer
