I have decided to train for a triathlon. (actually, two) I am doing one in August as a relay with my hubby (I will swim, he will bike, I will run) and then I want to do one all by myself in September. My goal is to just finish! Lol!
My Plan so far:
Monday: Strength training class at gym, run 1 mile on TM (increase a bit each week)
Tuesday: Bike during lunch break; Zumba in the evening (this is just for fun - if I don't feel like it, I won't do it)
Wednesday: Run hill intervals (on TM during lunch) = 30 mins/2miles; Swim in the evening
Thursday: Bike (hoping to get into a spin class in April)
Friday: Strength Training class at gym
Saturday: Run (4 miles)
Sunday: Swim
Now... the plan is to each week take a different day off (so take monday off this week, tuesday off next week, etc.) so I am able to squeeze everything in, but still get some rest.
BUT since I only started last week with this schedule... I haven't been able to do it all and I am tired. (yet, it is fun and I am feeling really good about myself) How much should I push myself? I have a bit of time to train, so I don't want to KILL myself to start off. I want to get into the routine and be able to keep up with it.
I am tired today and thinking about taking the day off... but I stayed up a little too late last night and I am kind of like: "You did this to yourself, push yourself and get moving!"
I would definitely take at least one day completely off per week to let your body rest and heal. Also, don't kill it on your runs. Run easy! Getting the miles in is way more important than running them fast. I can't really help you on the swimming/biking part as I am not a triathlete - just a runner.
Yes! this is a sprint. 1/2 mile swim, 12 mile bike, 3.1 mile run. I have done 5k's and I am actually doing one next weekend. I have been swimming since I was 10 months old. So that I just need to get back into shape with. The biking makes me a wee bit nervous. I am going to have to learn to change my tire!
I took both Saturday AND Sunday off. So, I pushed myself and made myself go to the gym today. Getting in my car and leaving my cozy house to go swimming tonight is going to be rough.
OK, TWO THINGS.... your tuesday lunch bike ride/zuumba for fun? thats your rest day. DO yoga at lunch. You arent accompolishinmg much by either workouts. Also, get REAL bike time rather than spin class, weather permmiting.
#2- NIX THE GROUP "strength" cardio class-- im sorry, not to cause a fight. but those arent "strength" training. Your time will be better spent doing a real workout, with the freeweights/olympic bars/squat rack. You need to work musclar endurance/stength in your legs, and also your Lats/back PRIORITY. split those into two days a week if you can only strength train twice, but lift hard and lift heavey... you need to find time at least once a week to do a true brick workout... back-to-back, no rest between a swim and a bike or a bike and a run. Lactic acid training witll be your friend... ESPECIALLY AT the end, when you are running and your legs are tired. I hope you arent doing a tri to lose weight. You need to eat to fuel your body, and you HAVE TO TAKE A REST DAY
mkroyer: Thank you! Very helpful info!
The tuesday "for fun" I was only referring to the Zumba class - not the bike riding. That is when it will be easiest (I think) for me to get in a bike ride outside. I work from home on Tuesdays - so I can head out on my bike at that time.
The strength training classes have been quite a work out. Squats, lunges, weighted bars and I can use HEAVY weights in class (I laugh at the 8lb dumbbells! HAHAHA!). I took a core toning class today and she had us do a lot of back work, too. I am kinda starting with the classes to get the routine down. Then I am going to start in April with more intense strength training. I've heard core work is important and shoulder work.
One question, though - I had heard ST wasn't importnat when training for triathlon, etc. b/c you actually don't want big muscles b/c they burn more energy. (Does that make sense/sound rediculious?)
Doing it to lose weight - no. I admit I am hoping it might be side effect - but I am doing it to get in shape. I want to be FIT. I want to run around all summer - swimming, playing with my son, running with friends, etc. I want to feel capable. I want to feel like I could kick @$$! I need a goal to work towards. A bigger purpose than just get-on-the-TM-and-do-an-hour. I want to be able to say I did it. Even if I never do another one. I want to do it b/c it is a little bit scary.
I am thinking I am going to have to make one of the weekend days a rest day. Then do brick the one day a weekend I do work out.
One question, though - I had heard ST wasn't importnat when training for triathlon, etc. b/c you actually don't want big muscles b/c they burn more energy. (Does that make sense/sound rediculious?)
Answered my own question:
Strength Training
http://www.beginnertriathlete.com/cm...p?articleid=36- Weights are very important and most often overlooked for triathlon training. We need to keep our bones, tendons and joints strong! Strength training 2 times per week is great injury prevention.
- For your schedule, fit 2 days of strength anywhere in the program...just leave a day of 'no strength training' between them. Just make sure you still keep at least 1-2 days of 'total rest' per week.
Triathlon Training - when to rest?
So, I pushed myself and made myself go to the gym today. Getting in my car and leaving my cozy house to go swimming tonight is going to be rough.
