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WEEK 3, Day 1: It's Week 3! Hopefully you're past any major soreness and staying free of aches and pains. This week the recommended time per workout increases from 15-30 to 25-40 minutes. Everything else is the same. Day 1 (Today): 25-40 minute swim. Your legs provide about 20% of your propulsive force but use 80% of your available energy. Bottom line is this: don't kick too hard. An easy, steady kick is best. Day 2: Rest Day. Stretch for at least 15 minutes today. Do it on the floor while you're watching the news or reading the paper. Day 3: 25-40 minute bike ride. This ride should feel easy. Don't try to pedal a difficult gear. Your legs should be spinning comfortably. Bring a water bottle with you on your rides, preferably one with some sport drink powder mixed in. Practice reaching down and taking a drink as you ride this week. This is an important skill in the race. Day 4: Rest Day. It's your strength day. Are you keeping up with your core strength work? If you are comfortable with 50 situps in one session, increase to 60. Day 5: 25-40 minute run/walk. Keep track of how long you're walking (if you're walking), and try to shorten the time you walk a little bit each week. Day 6: Rest Day. This is the day you need to focus on your emotional preparation. Try to put some distance between you and the stresses associated with your everyday life. Day 7: Optional workout: 45-60 minutes in the sport that needs the most work. The focus during the first month of training depends on your background. The rule is: Take your weakest sport and learn the skills necessary to make it your best sport. As you hone your skills, you will also be improving your base fitness level. By the end of the month, you should be able to combination run/walk for 40 minutes continuously, swim-rest-swim for 30-40 minutes, and cycle continuously for 40 minutes.
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