You might notice that on my training plan, Tuesdays are strength training days, and Fridays are my "rest" days. Let me just stop right here and point out how important it is to have both of those days in your training.
Strength Training
Strength training days help you focus on muscles and areas of your body that aren't being worked out in bike rides, runs or swims... It can help increase your speed and endurance while decreasing the risk of injury! I know you all probably think that running, swimming and biking works all of your muscles, but the reality is, those specific sports only target the large muscles and maybe some smaller muscle groups, but strength training, you can focus on those smaller muscle groups, thus helping to have much better overall health. Now, there is much more to strength training than just weights, but I'll cover that in another post. :)
Rest
Um... you've been working your body out really hard, it's time to REST!!!! Your muscles (and mind) need a little time to recover! If you work and work and work, with no rest, you will burn out mentally and physically, and you also increase your risk for injury! I'm a huge fan of rest days... not because I don't have to work out, but because I know that if I rest, then my workouts will actually be much stronger!!
Brick workouts
Another thing you will notice about my training plan is that many days it says "Swim 45 Run 30" or something like that. Since triathlons are multisport, we must train with that mentality. Some days you only train in one area of endurance, but ultimately you will want to train in multiple areas so you build your endurance! Again, I'll probably write an entire post on this as well, at a later point in time.
All that said, here is my training schedule. I don't recommed doing this one if you aren't already somewhat fit. If you are training for your first tri, I highly reccommend doing an 8 week training program. My favorite is Hal Higdeon, and you can find his training schedule here. He has a whole bunch of training schedules for different events (click here to see an entire list of training programs)
Enjoy this and happy training! I'll "see ya on the road"
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1 | Run 30 | Strength | Bike 45, Strength | Swim 30 Run 25 | Rest | Run 30 Min | Swim 30 Run 30 |
2 | Bike 40 Run 15 | Strength | Swim 15 Run 30 | Run 30 Strength | Rest | Run 35 | Swim 30 Bike 60 |
3 | Run 35 | Strength | Bike 40 Strength | Swim 30 Run 30 | Rest | Run 40 | Swim 30 Run 40 |
4 | Bike 30 Run 30 | Strength | Swim 30 Run 30 | Run 30 | Rest | Rest | Triathlon |
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