WEEK 6, Day 1: Today you start Week 2 of your base building month. The heat's been turned up a little on the training this month. Take care of yourself! Get enough sleep, eat well, and every once in a while, treat yourself to a massage. Day 1 (Today): 15-30 minute swim. This week you'll have two swim workouts. For each of these swim sessions, count your laps for a 5-minute period, and keep track of the number. Over the next couple of weeks, you should begin to see some improvement. Day 2: 30-60 minute bike. If there are any hills in your area, try tackling some on today's ride. There is no better way to improve your cycling strength than on the hills. When climbing, it often helps to slide back in the saddle to improve your leverage on the pedals. Day 3: 15-30 minute run/walk. During today's run/walk, concentrate on changing your pace. To practice this, alternate 2 minutes of slower tempo running or walking followed by 1 minute of faster tempo running or walking. Repeat this pattern throughout the workout. Day 4: Rest Day. Today do a strength session of situps and back extensions. You should be up to at least 60 situps and 20 back extensions this week. Try to do this strength workout at least twice each week. Day 5: 15-30 minute swim. It's your second workout. Count your laps for 5 minutes and keep track of your number. Over a couple weeks, you should begin to see improvement. (This is where logging your workouts in the ActiveRoute online fitness log will pay off! -- just go to ActiveRoute and click "Health & Fitness Log" under "Cool Tools.") Day 6: 30-60 minute bike 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. Remember the 10% Rule, which says you should add 10% to your time or distance from the week before.
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