03-07-2008, 07:26 PM
Hi zerobyte
here is the revamped schedule for the Triathlon
01 60 to 70min easy distance
02 30min easy run
03 start with 5x2k R90 0min 00 (0.00 per k) to discuss
04 Rest
05 easy run - 'time on feet' up to 1Hr only
06 Brick 2.5hrs hard
07 easy day of 20 to 30min running - relaxed
08 am. swim easy
pm start with 6x1k R60 0min 00 (0.00 per k) to discuss
no spin session
09 AM - Spin Class 1hr easy, PM - no running, Swim 1hr easy
10 AM - Swim easy 45mins, PM - long ride 3hrs
11 Rest
12 5K paced run - aim sub 00:00 5k discuss pace
13 1hr to 90min easy distance run max - no brick ride
14 AM - Swim medium 45mins
15 start with 10 x 400m R 60 400/00sec - discuss pace
16 AM - Spin Class 1hr easy, PM - no run, Swim 1hr easy
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace - discuss
18 Rest
19 Race day up to 15K or Tri
* easy recovery after race. 30min - 1Hr
** 2nd easy day after race. 30min
*** final easy run after race would be Day 01 of program
Please discuss this schedule, the main emphasis is on getting the quality rides in. In triathlon training the most important aspect in swimming and cycling is technique. For swimming get a technique coach more than anything so that you learn to swim correctly and smoothly. In cycling, how you sit on the bicycle is most important and learning to spin correctly is most important.
Also note that is you spin incorrectly it stresses the leg muscles, SPINNING is meant to be cardio so you have to get this right
If you like you can try this schedule for the next 3 weeks and then we can see how you adapt to it and then modify it from there, running definitely enhances your swimming and cycling, unfortunately there is no substitute for running.
I look forward to your feedback
TheEd
here is the revamped schedule for the Triathlon
01 60 to 70min easy distance
02 30min easy run
03 start with 5x2k R90 0min 00 (0.00 per k) to discuss
04 Rest
05 easy run - 'time on feet' up to 1Hr only
06 Brick 2.5hrs hard
07 easy day of 20 to 30min running - relaxed
08 am. swim easy
pm start with 6x1k R60 0min 00 (0.00 per k) to discuss
no spin session
09 AM - Spin Class 1hr easy, PM - no running, Swim 1hr easy
10 AM - Swim easy 45mins, PM - long ride 3hrs
11 Rest
12 5K paced run - aim sub 00:00 5k discuss pace
13 1hr to 90min easy distance run max - no brick ride
14 AM - Swim medium 45mins
15 start with 10 x 400m R 60 400/00sec - discuss pace
16 AM - Spin Class 1hr easy, PM - no run, Swim 1hr easy
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace - discuss
18 Rest
19 Race day up to 15K or Tri
* easy recovery after race. 30min - 1Hr
** 2nd easy day after race. 30min
*** final easy run after race would be Day 01 of program
Please discuss this schedule, the main emphasis is on getting the quality rides in. In triathlon training the most important aspect in swimming and cycling is technique. For swimming get a technique coach more than anything so that you learn to swim correctly and smoothly. In cycling, how you sit on the bicycle is most important and learning to spin correctly is most important.
Also note that is you spin incorrectly it stresses the leg muscles, SPINNING is meant to be cardio so you have to get this right
If you like you can try this schedule for the next 3 weeks and then we can see how you adapt to it and then modify it from there, running definitely enhances your swimming and cycling, unfortunately there is no substitute for running.
I look forward to your feedback
TheEd