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WEEK 5, Day 1: It's Week 1 of your base building month. Just follow our schedule and we'll get you to the finish line smiling! Day 1 (Today): 15-30 minute swim. Are you breathing to both sides? Give it a try. It will help keep your stroke balanced. Break up your swimming with several minutes of kicking if it feels a little stale. Day 2: 30-60 minute bike. If you don't have time for the real thing, do this bike ride at the gym. This should be a conversation pace ride, which means you should be able to carry on a conversation with someone as you ride. Day 3: 15-30 minute run/walk. You should be working toward a goal of jogging the whole way during these runs. Day 4: Rest Day. Another important part of your core strength is your lower back. To work on this, lie on your stomach on a firm surface (carpeted room) and with your arms by your side, lift your upper body from your hips and lower yourself back down. Look straight down while you do these. Try 2 or 3 sets of 10 to start. Day 5: 15-30 minute swim. Are you keeping track of how far you go during your swims? If not, try it. Count your laps over several workouts and then compare your progress. Remember to log your results in your ActiveRoute training log. Day 6: 30-60 minute bike. Concentrate on keeping your upper body and head still while you ride. Any excess motion in your upper body is wasted energy. Day 7: 2-sport workout for 30-60 minutes. Do a swim followed by a ride, or a ride followed by a short run/walk. By adding time and distance, and NOT intensity, you improve your overall fitness, which is based on a solid foundation of base training. Each week you want to increase your distance or time by about 10% over the week before. And remember to keep logging your workouts -- you can use the ActiveRoute online training log just by going to ActiveRoute and clicking "Health & Fitness Log" under "Cool Tools."
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