Day 5 – Triathlon Training Program
Today is the 5th day of the program. Overall I’m feeling pretty strong. I will say, however, that my right knee has been very stiff. I’m glad that I had PT today so that I could work on it. Anyway, today was a tough workout day. Not because it was overly hard, but because there were two very intense workouts today. Needless to say, you may not be able to do this, so shift a workout to another day that you can. Just don’t do the workouts back to back since you will not be able to give it your all on the second workout (at least I know that I can’t).
Workout #1 – Swim:
Warm Up: 300 easy (anything you want)
Main Set: 100, 150, 200, 250, 200, 150, 100. :15 recovery between intervals. Maintain proper form.
Cool Down: 100 easy kick, 50 easy swim, 25 kick hard, 25 kick easy, and 100 easy swim.
Workout #2 – Bike:
This ia a trainer workout … DO NOT attempt to do this workout outside since you may injure yourself. The workout today is One-leg Drill. Warm-up for 15 minutes in the small gear, maintaining the cadence between 85 – 90 rpms. Start the one-leg drills by keeping your bike in the small gear. Then ride for 30 seconds with the right leg, pedal with both legs for 30 seconds. Then ride for 30 seconds with the left leg, then pedal with both legs for 30 seconds. Do this for 30 minutes. You want the chain to stay snug – no jerking motion. Keep your cadence around 80-85 rpm. Then finish with a 15 minute cool down in the small gear, maintaining cadence between 85 – 90 rpms.
Workout #3 – TRX:
TRX Suspended Lunge – 1 set, 10 reps each side
TRX Single Leg Squat – 1 set, 10 reps each side
TRX Sprinter’s Start – 1 set, 10 (slow), 10 (fast) each side
TRX Hamstring Curls – 1 set, 10 reps
TRX Hip Press – 1 set, 10 reps
TRX Hamstring Bicycles – 1 set, 20 alternate reps
TRX High Bicep Curl – 1 set, 10 reps
TRX Tricep Press – 1 set, 10 reps
TRX High Rotation – 1 set, 10 reps each side
TRX Side Plank – 1 set 20 seconds each side
TRX Suspended Crunch – 1 set, 10 reps