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» Ironman-Distance Triathlon Program
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Day 005 - All-around Training, Week 1

Day Off        Training via ActiveMail

TODAY IS YOUR FIRST DAY OFF, BUT YOU NEED TO STRETCH! Develop a routine that you use daily, spending more time on the troublesome areas. Use the same routine before and after every competition as well. Every workout is assigned a duration, a discipline and an intensity. I use a scale of five intensity levels. Level 1 is the easiest; Level 5 is the hardest. Here is how to relate the levels to your own training program. Level 1 is considered easy; you should be able to carry on an lengthy conversation with a partner. If you use a heart rate monitor, it is 65% to 75% of your lactate threshold (LT). Level 2 is moderate; you can carry on a conversation in sentences but need to catch your breath periodically. It is 75%-85% of your LT, where a majority of your training is going to be. Level 3 is moderately hard. You can talk in short sentences, but would prefer not to: 85%-95% of LT. You will do a fair amount of work in this level. Level 4 is hard. This is the level of training when you continually feel like you want to stop and rest. You do not want to talk at all, just grunt. This is 95%-105% of LT. You will do very little training at this level. Level 5 is all-out effort for a short period of time. You are giving it all you have. You will do even less of this level, unless you are trying to outsprint your cousin Vinny. Remember to look into using a heart rate monitor. You can get one that provides all the functionality you need for less than $100.