Monday
am-off
pm-off Try to take a mental break from triathlon.
Tuesday
am- Swim. 45 minutes. 500 Choice warm-up: 10x50 kick in flat position. (work on pressing chest down, eyes at bottom of pool, and hips up) Rest 15 sec. 1000 Straight swim. Start off very slow (focus on technique), gradually get faster. 200 Easy cool down (2,200 yds)
pm- Bike 60 minutes. 15 minutes warm-up. 10 minutes in big gear at an 80 rpm. 5 minutes at 90-100 for 5 minutes. [repeat twice]. 15 minutes easy (rpm 90+)
Wednesday
am-Run 30 minutes. do whatever you want. just get out and run. perhaps run someplace new.
pm- Core strength 30 minutes
Thursday
am- Swim 45 minutes. 3x200 S,K,S. 3x500 (1-EASY, work on form. 2-Medium, work on breathing to both sides. 3-HARD.) Rest :30 sec between. 200 Cool-down (2300yds)
pm- off.
Friday
am- Bike 75 minutes.
pm- OFF
Saturday
am- Cross train. 60 minutes.
pm-off.
Sunday
am- Run 45 easy- get an appetite ready for SuperBowl. Either wear a heart rate monitor or measure it periodically. Steady E pace. Try to go same speed the whole time.
pm-GO PATS!
Total 6:30
Swim: 1:30
Bike: 2:15
Run: 1:15
Core: :30
Cross Train: 1:00
Subscribe to:
Post Comments (Atom)
2 comments:
Hey everyone, I was just on the race website and I think they changed the bike route. It no longer includes a hilly section. Do whatever you want with this but I thought you would want to know.
Is it all flat?
JK
Post a Comment