MY TRIATHLON TRAINING PROGRAM: WEEK 14 CONCLUDED

Summary

  • My last training week (triathlon training program) was Jan-23 to Jan-29 2017.
  • I skipped training last week (Jan-30 to Feb-5 2017). Why? I came down with a cold that lasted the full week.
  • This week’s (Feb-6 to Feb-12 2017) training was hampered by the same cold. However, I completed the planned training sessions.
  • I started a revised training program this week. More on that below.
  • Only 14 weeks of training left before the big day!


My original triathlon training program

For context, here is a summary of my training program:

  • I’ll consider a week to start on Monday and finish on Sunday.
  • I’ll complete the following each week:
  • Weight training sessions
  • Standing overhead dumbbell presses (1 session)
  • Deadlifts (1 session)
  • 30-minute swim (3 sessions)
  • 30-minute bike (3 sessions)
  • 30-minute run (3 sessions)
  • I’ll consider my travel schedule each week and situation (ex: weather, pool, bike) to plan accordingly. Some weeks will be smooth and others will be lumpy. The overarching ideas will be proper planning and getting it done.
  • I’ll follow this idea … The author (http://amzn.to/2eeS3Hc) urges the beginner to not worry about pace or distance. Do the best you can during each 30-minute session. And focus on good form when necessary (ex: I am new to swimming) … I’ll not track distance. I’ll focus on moving the entire 30-minutes (each session) and on good form (specifically during the swim sessions).

I hope this makes sense. I started this training program (week 1) on October 24 (2016).

My revised triathlon training program

I received this training program from a Twitter friend. He’s hardcore, participating in “Ironman” triathlons (2.4-mile swim, 112-mile bike and 26.22-mile run). As a reminder, I’m participating in an “Olympic” triathlons (1-mile swim, 24-mile bike and 6-mile run).

The training program is not that different from what I was doing. It is better organized and includes workload escalation over time (ex: bike more miles each week).

This week

  • Monday
    • Standing overhead dumbbell press (90 pounds x 3 sets of 5 reps) … same weight next time
    • Swim 900-meters (~1/2-mile)
  • Tuesday
    • Rest day
  • Wednesday
    • Run for 30 minutes, on treadmill
  • Thursday
    • Bike for 45 minutes, on stationary bike
  • Friday
    • Swim 900-meters (~1/2-mile)
  • Saturday
    • Run for 30 minutes, outside
    • Deadlift (260 pound x 3 set of 5 reps and 1 set of 1 rep) … same weight next time
  • Sunday
    • Bike for 45 minutes, on stationary bike
    • Run for 10 minutes, on treadmill

Additional notes

  • Again, I was still sick this week. It impacted most of the exercises, especially my weight lifting.
  • I’ve been stuck for a few weeks on standing overhead dumbbell press. My weight lifted and number of sets/ repetitions haven’t moved.  I’m going to drop the weight and increase the repetitions. I’m thinking about dropping the weight to 40 pounds and increasing the repetitions (5 sets of 15 repetitions).

Week-15 plan

  • Monday
    • Standing overhead dumbbell press (40 pound x 5 set of 15 reps)
    • Swim 1o00-meters
  • Tuesday
    • Rest day
  • Wednesday
    • Run for 35 minutes
  • Thursday
    • Bike for 60 minutes
  • Friday
    • Swim 1000-meters
  • Saturday
    • Run for 35 minutes
    • Deadlift (260 pound x 5 set of 5 reps)
  • Sunday
    • Bike for 60 minutes

Leave a Reply

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