Week 1 – Wednesday

28 01 2009

“The trouble with jogging is that by the time you realize you’re not in shape for it, it’s too far to walk back.”

This program I am going to show you is designed to allow an individual to complete an Olympic Triathlon (also known as a quarter-man) which consists of a .9 mile swim, 24.2 mile bike, and 6.2 mile run.

I started my training on Monday of this week – January 26, 2009. Week one is quite simple, very relaxed, just easing into the training. I am combining light cardio training (swimming, cycling, running) with 45 minutes of resistance training twice a week. The idea with resistance training combined with triathlon training is to do the weight training heavy. Because the majority of the focus is on long distance training which recruits slow twitch muscle fibers and taps into anaerobic energy. The idea is to use resistance training to build muscle that is opposite of the type of muscle you will build from the triathlon training. Here is the week one plan:

  1. Monday – 20 minute swim
  2. Tuesday – 45 minutes chest/back heavy
  3. Wednesday – 10 mile bike ride
  4. Thursday – 45 minutes shoulders/back
  5. Friday – 20 minute swim a.m. – 2 mile run p.m.

This program is a 10 weeks, with a race on the 11th week. If you don’t have a race scheduled for 11 weeks, no worries, just continue to increase the distances and intensity until your race week and then adjust accordingly the week before.

  • Note: If you don’t have a bike or it’s too cold outside where you live, the best option is cycling class at your local gym. An hour cycling class is more than enough to keep you in shape until the temperatures rise and you can purchase a bicycle.
  • Note: A half mile in a standard Olympic pool is 15 laps and a mile is 30 laps. One lap is down and back.
  • Note: Don’t worry about the intensity or speed for the first few weeks, just complete the distances.

You can follow this program and start whenever you want. It is designed to complete an Olympic Triathlon. Check back for week 2 on Monday.

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