My 2nd Olympic Triathlon: Training week 2 of 8

  • I completed my first Olympic Triathlon (1 mile swim, 25 mile bike, 6 mile run) on July 9, 2017.
  • I plan on competing again (September 23, 2017).
  • I have 8 weeks to prepare.
  • I started training last week.

Week 1 (last week, complete)

  • The 8 week program starts easy (fewer training sessions, less distance per session) and builds each week (more training sessions, more distance per session).
  • The program is light on swimming and isn’t intentional enough about hill training (biking and running uphill). These were weak spots in my 1st Olympic Triathlon. I need to research the topics (get ideas on drills). I’ll adjust weeks 3 to 8 as I see fit.
  • Swim 2x, bike 2x and run 3x
  • Swim: 300 meters, 300 meters
    • I was on vacation last week with access to the Pacific Ocean. Both swims were in the ocean, which was awesome. While I found it intimidating, I did okay.
  • Bike: 8 miles, 10 miles
  • Run: 2 miles, 3 miles, 3 miles
    • The runs were a combination of outside and treadmill. Why the treadmill? Again, I was on vacation. I didn’t plan the best and found the need to run midday. It was hot and sunny – too intense for me.
  • Weight training
    • Standing overhead dumbbell press, 3 sets to failure with 20/ 40/ 60 pounds, minimal rest between sets
    • Deadlift, 2 sets of 5 reps with 225 pounds, plenty of rest between sets

Week 2 (this week, in process)

  • I typically plan the week out ahead of time (what day I’ll perform each session). I didn’t do it this week. I have an idea of how the week will play out. For example, I swam 300 meters and ran 3 miles last night (Monday, first day of training week). I’ll be on the road Tuesday to Thursday. With some discipline, I’ll complete one to two more runs and/ or maybe one swim. With some luck, the hotel will have a decent weight room, and I will complete standing overhead dumbbell presses. And finally, if I get home early enough on Thursday, I’ll fit in a bike ride. Whatever doesn’t get done by Thursday will need to be completed Friday, Saturday and Sunday. (This keeps me honest when I travel.)
  • That said, when the duration of each session increases (ex: 30 mile bike ride in week 8), it is necessary to plan/ schedule in detail.
  • Swim 2x, bike 3x and run 3x
    • Swim: 300 meters, 500 meters
    • Bike: 8 miles, 10 miles, 10 miles
    • Run: 3 miles, 3 miles, 4 miles
  • Weight training
      • Standing overhead dumbbell press, 3 sets to failure with 20/ 40/ 60 pounds, minimal rest between sets
        • I am going to avoid heavy weights while Triathlon training. Why? During my last Triathlon training cycle, my wrists were sore when I was lifting 100 to 140 pounds. I think this stress with the stress (on my wrists) from biking was too much. When I dropped the weight down (below 60 pounds), the pain went away.
      • Deadlift, 2 sets of 5 reps with 235 pounds, plenty of rest between sets

Leave a Reply

Your email address will not be published. Required fields are marked *