Triathlon Training program 28.5.2012-10.6.2012

For the next 2 weeks  we will not be training with high intensity. Our body and mind needs a break from these tensions, since  last training cycles worked at high intensity corresponding to the anaerobic threshold and above (pulse Zones 4 and 5).

Even riding up a hill we must try to keep our pulses in the aerobic range (zone 3).

The aim of the next 2 weeks is to work our aerobic base at swimming, cycling and running, and begin a more systematic job with body weight exercises for strenth.

This time, instead of a detailed program, i will write the mileage we must fill in every sport for each week. Try to cover those kilometers within those limits. My personal goal for example is 5 km swim, 70 km running and cycling 200 km per week.

Swimming:

4 -6 km, one of the workouts should be 1 x 40 minutes free style non stop.

Bike:

160 to 200 kilometers, one of the workouts should be 80 + km.

Running:

50 to 70 kilometers, one of the workouts should be 18 + km

Strength:

2 to 3 times a week  cover the following  repetitions. Do as many sets you need to:

1) Several abdominal exercises 150 reps

2) Various exercises for the back 100 reps

3) pull ups at the horizontal bar with several handles 30 to 50 repetitions

4)  push ups 110 to 150 reps

5) Single leg squat  (without weights) from 40 to 50 reps each leg (for example 4 x 10 each foot).

This program normally takes about 40 minutes to do.

We will do the long runs together on Saturdays on the mountains and the long cycling rides on Sunday.

For the other days I’ll be on the pitch for a run around 5:45 – 6 am and i will leave on Wednesdays 5:30 am for about 2 hours cycling. I do not favor strict appointment (to rest a little from me) but if someone wants to go together, especially on Wednesday, please  send me a message.

Next workout with  intensity: Saturday 9.6.2012 mountain.
Next races that can run without changing something in our training, are:

1) the Olympic Day Run 5km, Saturday 16.6.2012,

2) the mountain run race in Troodos mountains 16 km Sunday 24.6.2012,

3) the race of our friend’s gym,  Sergi, Fit and Fun race 5 km Saturday 30.6.2012 and

4)at swim Bay to Bay swim1.9 km who is organised from English bases to the sea in my village Episkopi, usually the last Friday of July.
Also have in mind my plan for a really long mountain  cycling  before August’s holidays, having in mind the route Nicosia, Pareklisia, Kellaki, Eftagonia, Arakapas, Sykopetra, Palaichori and back in Nicosia, which is estimated at 150 to 170 km .To do this you must do at least 2  riding 100 + km.

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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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