Triathlon Training Program 30.4.2012 – 6.5.2012

On Monday we will start  the second 3-week cycle in order to match the peak at Olympic Distance Triathlon on 20.5.2012. It will be 2 weeks  difficult training and 1 recovery – taping:

Cycle 2, Week 1

30.4.2012 – 6.5.2012

Monday:

Workout 1: 50 minutes easy running, Zone 2.3

Workout 2: 50 minutes swimming, Zone 3.4

Tuesday ( holiday):

6:30 am, Golf English School, Training 1, bring bikes, turbo trainer, pulse meter,  running and cycling shoes, extra vests and electrolytes:

10 min. run, (20 bicycle turbo trainer, the first 10min.  120 to 130 pulses, the remaining 10 to 145-155 + 10 min. outdoor jogging speed zone 4, the 2000 meters target under 8 minutes, pulse 165 to 173.) X 3

Training 2: 30-45 minutes body weight  exercises.

Wednesday:

Training 1:

6  o’clock.Cycling. Start by Agrotis bookstore parking. 40 km, duration 1:40; route Tseri, Kotsiatis, Nisou, Latsia. Zone 3

Workout 2: 45 minutes swimming Zone 2.3

Thursday:

Training 1: 5:45 am  English School: 15 running loose, 50 minutes 4:25 to 4:30 pace per kilometer rate, 10 minutes 4 minutes per kilometer, 5 minutes recovery, Zone 3.4

Workout 2: 30 – 40 minutes strength exercises

Friday:

Workout 1: 40 minutes easy running, Zone 2

Workout 2: 40 minutes swimming, Zone 2

Workout 3: 40 minutes cycling, Zone 2

All three low intensity. 2 of these may be consecutive.

Saturday:

5:15 departure with cars from Agrotis  bookstore for  Machairas picnic area. 1:40 run from St.  Onoufrios to Stavros  1 minutes fast- 1 slow (about 12-13 reps). Zone 4. Continue until  the Kakokefalos path (zone 3) and return from the trail . Carry fluids with you.

Sunday

6  o’clock.Cycling. Start by Agrotis bookstore parking. Warming up to Potamia  and 3 fast laps of 12 km, 6 together drafting and the remaining 6 faster in almost everyone’s maximum speed, no drafting. Rest 4-5 minutes after each lap. Zone 3.4

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About swimbikerun1
Devoted Father, Husband and Employee.Endurance sports fanatic (running,cycling,swimming).Triathlon athlete and coach.If only days had more than 24 hours.

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