»
Ironman-Distance Triathlon Program
Day 006 - All-around Training, Week 1
Swim (Key): Level 2, 60 minutes; Bike (Key): Level 2, 120 minutes. 
|
|
TODAY YOU HAVE A 60-MINUTE DISTANCE SWIM WORKOUT (L2) FOLLOWED BY A 120-MINUTE (L2) BIKE (course #1 = varied terrain). An example of a distance swim workout is 4x500 y/m on 20-40 seconds of rest between efforts. To pick your "Bike course #1", choose a course that takes about two hours to complete. The first whole cycle (4 weeks) of this program is devoted to developing an all-around triathlon base, meaning all three sports are weighted equally. Weeks 5 and 6 will emphasize the swim. Your swimming volume will increase with the intention of improving your cardio-vascular system while avoiding stress injuries often associated with running. Weeks 7 and 8 are run-focused. By this time, your body will have adapted to a point where you are strong enough to take on the added stresses of running. You'll also be far enough away from the race to give yourself adequate recovery from this build up. Weeks 9 and 10 are bike-focused, and with your swimming and running up to speed, it will be time to sit in the saddle and adapt to longer bike rides. Weeks 11 and 12 are peak and taper focused--last minute tweaks, tests and resting. With the hard physical work behind you, it will be time to turn your attention to your mental focus.
|
|
Shopping:
