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Caroline "Smitty" Faure
The Ideal Triathlon: Swim, Swim, Swim!
Sometimes It Sucks...
But the Finish Line is Worth It!
UPCOMING WORKOUTS
January 1-6
Tues--choice
Wed--Bike 1:15, fast pedal 10 x 1 minute with 2 min rbi (fast pedal is high cadence, LOW pedal tension, probably your lowest gear. this is a neuromuscular effort)
Thur--1)swim 30 min, drills. 2) run 30 min easy
Fri--core and/or stretching. maybe just some stabilization exercises or isotonic core, do not stress your back
Sat--Brick: bike 45 min, cadence 90+, then run 15 min at tempo pace (heartrate 145-150)
Sun--bike 1:30, stomps 4 x 10 seconds, rbi 5 min. (can do the stomps on the bike and cross train the rest)
January 7-13
Mon--1)swim 1 hour, 1 x 300 easy, 6 x 50 drills, rbi 40", 5 x 100 mod, rbi 30", 8 x 50 tempo pace, rbi 30", 2 x 100 tempo pace, rbi 30", 5 x 100 mod, rbi 50", 1 x 300s 2) run 45 minutes
3) upper body weights/core/stretch as tolerated
Tues--Bike 1:30, fast pedal 5 x 2 min, rbi 3 min, 1 leg intervals 2 sets 4 x 30 seconds
Wed--Brick, bike 30 minutes--warm up 5 minutes, then 5 minutes tempo 160-170 watts, followed by 5 min easy pedaling at cadence of 95-100. repeat 5 min tempo, 5 min rec, 5 min tempo. Then 2) run 30 minutes
Thur--core and/or stretch
Fri--1) bike or cross train 1:15 2)run 45 minutes 5 x 8 min run/1 min walk (or you can cross train for the whole 2 hours.
Sat--bike 45 minutes fast pedal 5 x 3 min, rbi 2 min. cadence over 100
Sun--bike 1:30, ok to cross train
Tues--choice
Wed--Bike 1:15, fast pedal 10 x 1 minute with 2 min rbi (fast pedal is high cadence, LOW pedal tension, probably your lowest gear. this is a neuromuscular effort)
Thur--1)swim 30 min, drills. 2) run 30 min easy
Fri--core and/or stretching. maybe just some stabilization exercises or isotonic core, do not stress your back
Sat--Brick: bike 45 min, cadence 90+, then run 15 min at tempo pace (heartrate 145-150)
Sun--bike 1:30, stomps 4 x 10 seconds, rbi 5 min. (can do the stomps on the bike and cross train the rest)
January 7-13
Mon--1)swim 1 hour, 1 x 300 easy, 6 x 50 drills, rbi 40", 5 x 100 mod, rbi 30", 8 x 50 tempo pace, rbi 30", 2 x 100 tempo pace, rbi 30", 5 x 100 mod, rbi 50", 1 x 300s 2) run 45 minutes
3) upper body weights/core/stretch as tolerated
Tues--Bike 1:30, fast pedal 5 x 2 min, rbi 3 min, 1 leg intervals 2 sets 4 x 30 seconds
Wed--Brick, bike 30 minutes--warm up 5 minutes, then 5 minutes tempo 160-170 watts, followed by 5 min easy pedaling at cadence of 95-100. repeat 5 min tempo, 5 min rec, 5 min tempo. Then 2) run 30 minutes
Thur--core and/or stretch
Fri--1) bike or cross train 1:15 2)run 45 minutes 5 x 8 min run/1 min walk (or you can cross train for the whole 2 hours.
Sat--bike 45 minutes fast pedal 5 x 3 min, rbi 2 min. cadence over 100
Sun--bike 1:30, ok to cross train
My Boy!
Scratch
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