»
Ironman-Distance Triathlon Program
Day 010 - All-around Training, Week 2
Swim (Key): Level 3, 65 minutes; Strength (Key): 15 minutes 
|
|
TODAY'S WORKOUT IS A 65-MINUTE MIDDLE-DISTANCE SWIM SESSION (L3) FOLLOWED BY A 15-MINUTE STRENGTH SESSION. Example: 5 x 300 y/m with descending amounts of rest between each repeat, while trying to improve your swim time. Strength training for a triathlon is recommended, particularly for an Ironman. I prefer to stay out of the gym and do basic training exercises for an efficient use of time and energy. Today do 3 sets each of push-ups, dips, walking lunges, squats, pull-ups (if you've got a bar), wall-sits, step-ups, toe-raises, back-extensions, abdominals of every variety, and stretch cords (surgical tubing) for arm and shoulder work (overhead press, tricep extensions, bicep curls and straight-arm shoulder raises can be done with these). Exercise for 25 seconds, rest 10 seconds, and repeat 3 times. Take a minute between exercises. The average time spent on strength training is 20 minutes, not to exceed 30 minutes. Use this full body routine through the first eight weeks, then taper down to just abdominal and lower back work. A note on the pull-ups: Chances are you won't be able to do them straight for 25 seconds. If not, try to do a "bar hang" in the chin-up position. If this is too difficult, try seated pull-ups where you sit with your legs extended out in front of you and pull up from there.
|
|
Shopping:
