April 3, 2008 -- Welcome to the seventh week of my training progression aimed towards the beginner triathlete wishing to complete a sprint distance race in 2008.
This second four-week block will still be geared towards your base and endurance phase; the mileage will be brought up slightly and the intensity will still be quite low. However, this seventh week is geared towards the same intensity as last week, but with a noticeable decrease in overall mileage and time. This week is what I call an active recovery week. You are still training, and touching on some different energy systems, while making sure that your heart rate is getting up, however, the mileage is backed off to give you a physical and mental break from the training load.
* 100m warm-up, choice stroke * 4*25 m freestyle (as 2 fast arms, 2 recovery swim, with 15 seconds rest) * 3* 100 m (as 50m DPS/50 kick** with a board, with 45 seconds rest) * 100m easy warm-down, choice of stroke * Total: 700m
**When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down. LifeSportButton Wednesday: Run/walk 25 minutes
* 5 minute warm-up walking * 1*(3 minute jog, 1 minute walk) * 3*(1minute jog, 45 seconds faster than jog pace**, 2:15 minute recovery walk) * 5 minute warm-down walk
**Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.
**Single leg work: as the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.
Friday: Swim 20 minutes
* 200 m warm up choice * 6*25 m freestyle (DPS**, with 15 seconds rest) * 6*50m kick freestyle (25m easy, 25m fast, with 20 seconds rest) * 200 m warm down, choice stroke * Total: 700m
**DPS: look to previous week(s) on triathletemag.com
Saturday: Run/walk 30 minutes
* 5 minute warm-up walking * 4*(2 minute jog, 2 minute walk) * 2*(30 seconds jog, 30 seconds faster than jog pace, 2 minute recovery walk) * 10min warm-down walk
As you can see, you are still doing all of the workouts, but the mileage has been decreased. Keep in mind, that although you may want to do more this week, resting is just as important as training hard. Take this time to relax, listen to your body and work on technique. Trust me, you will not lose any of the fitness that you have built up to now.
Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider hiring a qualified and experienced triathlon coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development. Remember, the more individualized your program is, the better you will perform in your race.
DID YOU KNOW?
The touch and pressure of massage stimulates blood flow. This clears up passages in the body, cleans out toxins and speeds up your metabolism. An experienced massage therapist can spot problems before they happen and help keep your training on track. I recommend weekly massage to all of my athletes to ensure overall recovery and injury prevention. So on this active recovery week… treat yourself to a soothing massage!
3 ความคิดเห็น:
This second four-week block will still be geared towards your base and endurance phase; the mileage will be brought up slightly and the intensity will still be quite low. However, this seventh week is geared towards the same intensity as last week, but with a noticeable decrease in overall mileage and time. This week is what I call an active recovery week. You are still training, and touching on some different energy systems, while making sure that your heart rate is getting up, however, the mileage is backed off to give you a physical and mental break from the training load.
Week 7:
Monday: DAY OFF
Tuesday: Swim 20 minutes
* 100m warm-up, choice stroke
* 4*25 m freestyle (as 2 fast arms, 2 recovery swim, with 15 seconds rest)
* 3* 100 m (as 50m DPS/50 kick** with a board, with 45 seconds rest)
* 100m easy warm-down, choice of stroke
* Total: 700m
**When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down.
LifeSportButton
Wednesday: Run/walk 25 minutes
* 5 minute warm-up walking
* 1*(3 minute jog, 1 minute walk)
* 3*(1minute jog, 45 seconds faster than jog pace**, 2:15 minute recovery walk)
* 5 minute warm-down walk
**Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.
Thursday: Bike 35 minutes
* 15 minute warm-up spin
* 3*(15 seconds fast cadence spinning, 45 seconds recovery spin)
* 2 minute recovery spin
* 2*(25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both**)
* 10 minute warm-down spin
**Single leg work: as the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.
Friday: Swim 20 minutes
* 200 m warm up choice
* 6*25 m freestyle (DPS**, with 15 seconds rest)
* 6*50m kick freestyle (25m easy, 25m fast, with 20 seconds rest)
* 200 m warm down, choice stroke
* Total: 700m
**DPS: look to previous week(s) on triathletemag.com
Saturday: Run/walk 30 minutes
* 5 minute warm-up walking
* 4*(2 minute jog, 2 minute walk)
* 2*(30 seconds jog, 30 seconds faster than jog pace, 2 minute recovery walk)
* 10min warm-down walk
Sunday: Bike 40 minutes
* 15 minute warm-up spin
* 4*(30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)
* 3 minute recovery spin
* 4*(15 seconds standing, 45 seconds recovery spin)
* 10 minutes warm down spin
TOTAL TRAINING TIME: 2hrs 50min
As you can see, you are still doing all of the workouts, but the mileage has been decreased. Keep in mind, that although you may want to do more this week, resting is just as important as training hard. Take this time to relax, listen to your body and work on technique. Trust me, you will not lose any of the fitness that you have built up to now.
Remember that if you would like to add a few minutes to the end of a workout, proceed with caution, and if you feel that it is too much load, go back to last week’s training. If you are fairly serious about your goals and specific training regime, and have many unanswered questions or concerns, consider hiring a qualified and experienced triathlon coach to add some personal touches to reflect your own individual strengths, needs and overall well-rounded development. Remember, the more individualized your program is, the better you will perform in your race.
DID YOU KNOW?
The touch and pressure of massage stimulates blood flow. This clears up passages in the body, cleans out toxins and speeds up your metabolism. An experienced massage therapist can spot problems before they happen and help keep your training on track. I recommend weekly massage to all of my athletes to ensure overall recovery and injury prevention. So on this active recovery week… treat yourself to a soothing massage!
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