To learn more about personal training and sign up for a free fitness consultation contact Steph at steph@realisticallyfit.com or 801-866-5608.
TRIATHLON TRAININGTriathlon: Aqua Triathlon--Swim Bike Run
Race Date: September 3rd, 2011
Training Start Date: July 11th
Pre-Season Training: May-June (run 5-10 miles/wk, bike 12-20 miles/week)
Here's my weekly plan:
Monday: Swim (long)
Tuesday: Bike (speed)
Wednesday: Swim (speed/technique)
Thursday: Run (speed)
Friday: Bike (long)
Saturday: Run (long)
Sunday: Rest
Strength Training: Monday-Thursday (with clients, total body, 4-6 hours/day)
WORKOUT OF THE WEEK (to be continued in September after triathlon training)
May 39th- June 4th
May 22-28th
20 burpies
20 jumping jacks
20 high knees
20 jump squats
20 pushups
Repeat with 15, 10, and 5 reps of each
May 22-28th
Bike Burst (recumbent or spinning bike)
30 seconds level 4, RPM >90
30 seconds level 8, RPM >90
30 seconds level 12, RPM >80
30 seconds level 8, RPM <100
Total time: 2 minutes
For increased intensity add four levels to each interval (start at level 8, then 12, 16, and end with 12).
RPM= rotations per minutes, a recumbent bike will usually give you this number on the monitor.
April 24th-30th
Exercise goal of the week: >2 hours of cardio total throughout the week
April 17th-23rd
Cardio Burst:
Find 25-50m straight way (yard, parking lot, track, field, etc)....each exercise is down and back.
High knees (high and fast)Butt kickers (see picture)
Side shuffle
High skip
Grapevine
Long stride sprint
Speed sprint
Add in a set of pushups and your favorite core exercise and repeat the burst two more times. Remember a water bottle for this one :)
April 10th-16th
Triathalon training has begun! Here's what I did Saturday for cardio:
Run (treadmill....it was snowing outside and the whimp in me didn't feel like getting cold and wet)....35 minutes. 5 min warmup (5.0 MPH), 5k (3.1 mile) run with speed between 6.0-8.0 MPH (28:30 time, not a bad starting place but eager to improve), and cool down walk at 4.0 MPH.
Bike (spin bike)....4 miles. Didn't go far but made this a 10 minute sprint workout.
Core....25 reps of the following: bicycles each direction, pulse ups, ins and outs, ball crunches, side plank raise, mason twist, and scissors.
April 3rd-9th
CARDIO (elliptical, treadmill, or bike)
4 minutes medium
1 minute hard (all out sprint)
10-20 push ups
4 minutes medium
1 minute hard (all out sprint)
10-20 crunches
Repeat for 1 hour.
March 27- April 2nd
CARDIO (speed workout on track, great for 5k training)
10 min warm up (light jog)
300 meter sprint
1 minute rest
200 meter sprint
1 minute rest
100 meter sprint
2 minute rest
Repeat two more times for a total of three sets
10 minute cool down (light jog)
STRENGTH: Triceps
2x10 tricep cable pulldown (both hands, see picture)
2x10 single arm tricep cable pull down (each arm)
2x maximum reps tricep dips on bench
2x14 overhead tricep extension (see picture)
2x 15 pushups (5 wide arms, 5 regular, 5 military/narrow)
March 20-26
CARDIO
15 minutes treadmill
15 minutes eliptical15 minutes stair stepper
15 minutes bike
STRENGTH: Back
2x10 back extension (slow, see picture)
Pull ups (front grip, maximum number)
2x12 kneeling back row, back flat
Incline pull ups (maximum number)
2x12 bent over back row
March 13-19
CARDIO
1 min jumping jacks
1 min high knees
1 min jump rope1 min mountain climbers
1 min butt kickers
Repeat 4 times, total 20 minutes
STRENGTH: Lower Body
3x10 deep squats
3x20 single leg calf raises (on step)
3x20 lunges on tip toes
3x20 jump squat
3x(3x10 sec) ball bridge (see picture to right)
March 6-12
CARDIO
This is a treadmill workout. Follow these incline/speed suggestions. You can adjust them as needed (if they are too hard or easy). Lower incline if prone to shin splints.
- 5 min (incline 1%) 4.0 MPH
- 2 min (incline 3%) 5.0 MPH
- 2 min (incline 5%) 5.0 MPH
- 1 min (incline 7%) 5.0 MPH
- 1 min (incline 7%) 5.5 MPH
- 1 min (incline 5%) 5.0 MPH
- 1 min (incline 3%) 5.0 MPH
- 1 min (incline 1%) 5.5 MPH
- 1 min (incline 1%) 5.0 MPH
- 2 min (incline 1%) 6.0 MPH
- 2 min (incline 1%) 5.0 MPH
- 2 min (incline 1%) 6.2 MPH
- 2 min (incline 1%) 5.0 MPH
- 2 min (incline 1%) 6.5 MPH
- 5 min (incline 0%) 3.5 MPH
Total Time: 30 min
STRENGTH....CORE WORKOUT!- 8-10 Swiss-Ball Pike (my clients have heard me call this the "Ball V")...see picture to the right
- 30 seconds Mountain Climber (plank position, lift one foot off floor and bring knee as close to chest as you can, switch feet quickly, and keep going)
- 20 each side Side Hip Raise (side plank position, raise hips up and back down to ground)
- 30-40 Elevated Russian Twist (Mason Twist) (sit on floor with feet off ground, make fist with hands, twist torso to reach over so fist can touch the ground by your hip, then reach over the other direction. Can go fast if you like)
February 27- March 5
CARDIO....choose any cardio machine
- 5 min warmup
- 5 min medium pace
- 5 min easy
- 5 min hard
- 5 min medium
- 5 min cool down
STRENGTH
- 2x15 deep squats, no weight, drop low enough so thighs are parallel to floor (avoid if you have knee problems)
- 2x12 bosu push ups (see picture)
- 2x15 single leg calf raises (use edge of step to drop heal down below step)
- 2x12 tricep dips (use bench for moderate workout or actual tricep dip bar for advanced)
- CORE: ball crunches (lying on large exercise ball), 10 straight forward, 10 oblique crunches to the right, 10 to the left, 10 forward again for a total of 40 reps
February 20-26
- 5 min cardio machine (your choice)
- 1 min jumping jacks
- 1 min mountain climbers
- 1 min high knees
- 1 min step ups (12"+ step) or stairs
- 2x12 ball chest press (picture to come)
- 2x12 ball tricep extension (picture to come)
- 6x5-10 seconds single leg wall squat
- 2x16 lunge with bicep curl
February 13-19
CARDIO- 10 min warm up
- 10 min interval (increase 0.5MPH per minute)
- 10 min cool down
- 2x10 incline push ups (use bench, ball, or chair)
- 2x15 single leg lunge
- 2x10 tricep dips
- 2 min jump rope
Triathlon training to begin this MARCH......
Keep up the good work, Steph! It's great that you can fit it all into your busy day.
ReplyDelete~Kristi