I am a triathlete and swim-bike-run is my lifestyle. There's a lot of work to be done this off-season and base period in order to ensure that my body is strong enough to withstand the training and racing load that I choose to put on myself in 2014. This is the time to work on imbalances and weaknesses with the body and to also maintain balance so that I do not peak too early and so I reduce risk for injury and burnout.
In the next week and a half, we will be launching our newest service which is a 5-week Transition Phase triathlon training plan. There will be more on this soon but Karel and I and our athletes will be following a very similar plan to address areas that can make for successful training performances and race day experiences.
The training plan is specific to lung capacity in the pool (and efficiency), power on the bike, form on the run and a heavy emphasis on core/hip/glute work (and plyometrics/cicuit training) as well as flexibility.
Here's a little peak at what my last week consisted of (not including Campy walks) with a few key workouts and yummy creations:
Mon: 6:30-7:45am: 2000 yard swim + 30 min hip/glute/core work
6:30-7:30pm: Yoga at the YMCA with Karel
Tues: 7:15am: 6 mile run (steady with short walking to reduce residual fatigue - first official run since Kona, aside from our run to and from swim start at IMFL. I didn't need to walk but choose to walk). 7:45 min/mile average pace
Wed: 6:30am - 8am - 2500 yard swim + 45 min hip/glute/core and circuit leg/upper body strength
Stretching throughout the day
Thurs: 7:00-8:30am: 1:30 bike (road bike)
Stretching throughout the day
Fri: 6am - 8am - 3000 yard swim + 40 min strength and hip/core work
Sat: 2 hour group ride (on my new Speed Concept)
Sun: 9.2 mile run. 1:11 (8 miles solo, walked every 2 miles to shake out the legs to reduce residual fatigue. The walking wasn't needed but choose to walk. 7:45 min/mile pace. 1 mile with Campy).
Stretching, foam roller, trigger point
8 x 50's (25 as few breaths possible, open turn, 25 fast breath as much as you'd like) w/ 30 sec rest
300 steady swim
100 swim w/ pull buoy between ankles to work on core and upper body strength
(1600 main set, warm-up and cool down as needed)
-For toasting cooked whole grains, heat skillet to medium heat and drizzle 1-2 tsp olive oil and toast grains until crunchy and golden. It gives them great flavor.
Veggies cooked in oven - 425 degrees for up to 35-45 minutes.
Tempeh - can be cooked in oven or skillet until golden brown
Main set 2x's:
5 x 1 min FAST cadence w/ 1 min EZ spin
Followed by 5 min steady effort
(40 min main set)
-I recommend up to 1/2 cup oats (dry) and if you find that oatmeal does not leave you satisfied after 2-3 hours, add a bit more protein such as protein powder, milk or a side of yogurt.
-I recommend add at least 2-3 fruits to your oatmeal for more vitamins and minerals.
-I always add some kind of fat to my oatmeal to slow down digest. Enjoy any nuts or seeds for a little crunch too.
Bridge (w/ marching)
Planks on side w/ leg lift
Planks on side w/ hip thrust
V-ups or captain chair
Side crunches standing w/ weight
Karel is the owner of the RETUL system and has over 20 years experience with bikes and in the bike industry. I like to call him the Bike Doctor. He knows his stuff and he has been really busy helping athletes around our area with their bikes so I will be talking about the RETUL technology soon which I highly recommend for any triathlete who is looking to reduce risk for injury, gain more power w/ a more comfortable ride and to help run more efficient off the bike.
My weeks are always filled with Campy love.