| | | | |
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | | |
| 1 | Swim 30 | Bike 30 | Run 30 | Swim 30 | Bike 30 | BRICK B 30/R 30 | OFF | | |
| 2 | Swim 30 | Bike 45 | Run 30 | Swim 30 | Bike 45 | BRICK B 30/R 30 | OFF | | |
| 3 | Swim 45 | Bike 45 | Run 30 | Swim 30 | Bike 45 | BRICK B 45/R 30 | OFF | | |
| 4 | Swim 30 | Bike 30 | Run 30 | Swim 30 | Bike 30 or OFF | BRICK B 45/R 30 | OFF | | |
| 5 | Swim 30 | Bike 45 | Run 45 | Swim 30 | Bike 45 | BRICK B 30/R 30 | OFF | | |
| 6 | Swim 45 | Bike 60 | Run 45 | Swim 30 | Bike 45 | BRICK B 45/R 30 | OFF | | |
| 7 | Swim 30 | Bike 60 | Run 45 | Swim 45 | Bike 45 | BRICK B 45/R 30 | OFF | | |
| 8 | Swim 30 | Bike 30 | Run 30 | Swim 30 | Bike 30 or OFF | BRICK B 60/R 30 | OFF | | |
| 9 | Swim 60 | Bike 45 | Run 45 | Swim 30 | Bike 45 | BRICK B 60/R 30 | OFF | | |
| 10 | Swim 30 | Bike 30 | Run 30 | Swim 30 | Bike 30 or OFF | RACE !! | OFF | | |
| | | | | | | | | |
| How hard? | | | | | | | | |
| All workouts are to be done in the AEROBIC Zone. That means that you should be able to carry on | |
| a conversation fairly easily. If you have a heart rate monitor and know your Max Heart Rate(MHR), | |
| then you need to keep all workouts at 70% or less of MHR. If you don't have a monitor, then | | |
| go by percieved effort of 5-7 on a scale of 1-10. Again, you should be able to talk as you bike or run. | |
| It is very important you train in this Zone. This is where all your aerobic capacity comes from. Even the | |
| best in the world spend 70-80% of their time in the Aerobic zone. If it your effort starts to get too hard | |
| then take 1-2 minute walk breaks every 8-10 minutes on the run and coast a little bit more on the bike. | |
| | | | | | | | | |
| Can I switch days? | | | | | | | |
| You can switch days if you need to and it works out better for you schedule. However, try to keep | |
| like workouts seperated. If you swim on Tuesday, then try to schedule the other one for Friday. | |
| The goal is to equally distribute the workouts so you are not doing a run back to back and . | | |
| then not running again for 5 days. For now, it OK to bike back to back because the bike leg is | |
| the longest leg and you have to bike 3 times a weeks anyway. | | | | |
| | | | | | | | | |
| Can I skip another day if I am tired? | | | | | | |
| Yes. Even with Sunday's off, we all get tired so you can take a extra day off when you need to. The | |
| best day to take off is Friday because Saturday is your most important workout of the week and if | |
| you want a little extra rest then that is OK. Also, week 4 and 8 are designed to be a little lighter in | |
| order to give your body time to adapt to the stresses of the 3 previous weeks. By Saturday's brick | |
| you should be ready to go. | | | | | | | |
| | | | | | | | | |
| What do I do for swim workouts? | | | | | | |
| | | | | | | | | |
| Swimming is different from bike and run in that the workouts are usually always broken up into | |
| smaller sets with rest in between. Part of the reason for this is to help the body stay fresh enough | |
| to maintain proper form. In swimming technique is EVERYTHING! If you find that swimming is a | |
| struggle even after you are developing fitness in the other sports, then make sure to spend a lot | |
| of time learning how fix your swim stroke. Swimming should not be a struggle to keep yourself | | |
| floating. Learn how to float first and let the water help you do some of the work. Then learn how | |
| to become streamline and more fishlike. The best source for this is Total Immersion DVD's and | |
| books. If you are a new swimmer, then drills and form work will easily take up half of the time in | |
| your swim workout. The world's best swimmers are always working on swim drills and finding | | |
| more ways to be more efficient. | | | | | | | |
| | | | | | | | | |
| Even with a lot of drill work, there is still time for some swimming. There are many resources that | |
| have swim workouts that can be followed. One of the best tools is the Swim Workout Binder for Triathletes |
| by Gale Berdhardt. At first you would only do some of the listed workout. The goal is to be able | |
| to swim a workout that has 1000 yards in it. If you don't have a workout plan, then following | | |
| something simple would work well. You can mix up swimming 25 yards and 50 yards at a time in | |
| sets of 5-10 with 10-15 seconds rest in between. Maybe you would do 6 X 25 yards with 10 seconds | |
| rest followed by 5X50 with 15 seconds rest. Eventually you will be able a higher number of them | |
| and then even move up to 75 and 100 yard intervals. All this is still at that easy aerobic effort and | |
| you should always warmup with some drill first. When you're ready you could join a masters group. | |
| | | | | | | | | |
| What is a Brick workout | | | | | | | |
| | | | | | | | | |
| Brick workouts are most often a bike followed immediately by a run. For now, this is all done at that | |
| aerobic "conversation" pace. Sometimes, people will brick a swim/bike or a swim/run. Of course | |
| a race is just one long swim/bike/run brick right? |
