MY TRIATHLON TRAINING PROGRAM: WEEK 19 CONCLUDED, 9 WEEKS LEFT

  • This week’s (Mar-12 to Mar-19 2017) training is complete.
    • I completed all the planned sessions.
    • I had to reorder the week – again. Why? I was on the road Wednesday to Friday. Wednesday and Thursday were very long days. I did train Friday.
  • I started a revised training program (6 full weeks now). Here is what I used for weeks 1 to 13 (of triathlon training).
  • Only 9 weeks of training left before the big day!

 

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” triathlon (1-mile swim, 24-mile bike and 6-mile run).
  • The training program is not that different from what I was doing (weeks 1 to 13). It is better organized and includes workload escalation over time (ex: bike more miles each week).

 

This week (just completed)

 

 

Monday

  • Bike for 60 minutes, on stationary bike, used “hills” mode
  • Standing overhead dumbbell press (45 pounds, didn’t complete planned 5 sets of 15 reps, so same weight next time)

Tuesday

  • Swim 1275-meters

Friday

  • Run for ~35 minutes, outside (3+ miles)

Saturday

  • Bike for 75 minutes, on stationary bike
  • Deadlift (285 pound x 5 reps, increase weight next time)
  • Swim 1200-meters

Sunday

  • Run for ~50 minutes, outside (4+ miles)

 

Week-20 plan (to be completed this coming week)

 

Monday

  • Standing overhead dumbbell press (45 pound x 5 set of 15 reps)
  • Swim 1000-meters
  • Bike for 60 minutes
    • If ride stationary bike, use “hill” mode
    • If weather is fine, ride outside

Tuesday or Wednesday

  • Run for 35 minutes

Thursday

  • Swim 900-meters
  • Deadlift (290 pound x 1 set of 5 reps)

Friday

  • Brick (back to back)
    • If weather is fine, I’ll bike and run outside
    • Bike for 60 minutes
    • Run for 10 minutes

Saturday

Sunday

  • Run for 45 minutes

 

If you have been trying to do something, but can’t get going, read this book

 

 

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