Day 12, 13 and 14 – Triathlon Training Program
These are the hard days to write since I now have to play catch-up on what I have been doing the past couple of days. To say that it has been busy is the understatement.
I also want to thank all of those who have looked at my Wounded Warriors Project blog. I have no idea how many people will be there, but I’m guessing that there will be 12 to 15 thousand. I figure that I “may” be able to pass about 10 – 15% of the people before I can hit the 9 mile mark. It’s going to be tough. But the good news is that I will also be doing a HR test during the race, so I should be running a little faster than I have been running … not much, but a little since I need to run at least 6 miles with an elevated HR. Then 3 miles in the Zone 2 HR … 2 miles for a warm-up, and 1 mile for a cool down.
By the way, I just need to add one more plug for the Garmin 910. I love the pool functionality … this is the greatest thing since I no longer have to try to count laps. I can just take a quick glance at my watch and know how many laps I have completed. This is AWESOME!!
Anyway, here are my workouts based on the day.
Day 12 – Yoga and Bike
Workout #1: Yoga for 30 minutes to 1 hour
Workout #2: Bike for 1 hour on the indoor trainer performing drills. Warm-up for 20:00 min. Then do the back and forth drill for 6 x 3:00 minutes. You need to concentrate on the back and forth motion of your pedaling, and not worry about your HR or your cadence during this drill. At the 2:30 mark, climb out of your saddle and use your legs, core and back to stabilize you on the bike. Once that is done, then do the 1 leg drill for 3 sets of 30 seconds. Once that is completed just spin in the small gear until you hit the 1 hour mark.
Day 13 – Swim and Run
Workout #1 – Swim
Warm-up: 300 swim easy. 8 x 25 done as 25 drill and 25 swim.
Main Set: 5 x 250 steady (:20 recovery)
Cool-down: 300 easy swim.
Workout #2 – Run
Run/walk for 10:00 to warmup a bit before doing drills. Then do the drills from the following video: http://www.youtube.com/watch?v=vcH97Dx8VCk Do each drill 3 or 4 times. After drills, run for 45:00 in Zone 2. Then do a cool down for about 10 minutes. Then do some light stretching.
Day 14 – Indoor Trainer (Bike)
Warm-up for about 10 to 15 minutes in the small gear, trying to maintain 90 rpms. Then ride in HR Zone 2 for about 15 minutes. Then you are ready to do some more 1 leg drills. Do 3 x 30 sec (each leg) at 80 rpm, keep the chain snug and the motion smooth ( think of how it felt to do the back and forth drill). After this ride the remaining time (until you reach 1:30) in Zone 2. Then do about a 10 minute cool-down in the small gear.
Now that you are all caught up … Have fun!!