I'm just getting back into a good training schedule, starting Dec 4, 2012. I really let myself go after being in the best shape of my life in September and going 5:47 in a 70.3 at Bear Lake. I was in great shape but bonked on the run because I biked too hard...newbie mistake that I consciously tried to prevent but it still got me.
Anyway, here I am in December 2012.
I'm building to a 70.3 in June or July, and then an Olympic in August. Maybe and Xterra in Park City, UT, in September if I can hold onto a training routine that long.
I'm concentrating on a 3-2-1 philosophy for training, starting with fairly low overall volume. I plan to do one short/hard effort, two moderate efforts (length and effort), and one long/easy effort each week for each sport, and I want to throw in three weight lifting routines each week (yes, I follow my own book routine!). That goes til spring break, when I move outside (weather permitting) and focus more on volume and bricks. Then in the second half of May, June, July, I do some specific race distance preps.
For starters, this is what my first week looks like, and below that is the peak-week right before the 70.3.
| December 3, 2012 | S | B | R | T | |
| Monday am | Bike 1hr, S-1.2 | 0 | 8 | ||
| Monday lunch | Run 5 miles | 20 | |||
| Monday pm | Quick Lift | ||||
| Tuesday am | Bike 60 mins | 16 | |||
| Tuesday lunch | Run 5 miles | 20 | |||
| Tuesday pm | |||||
| Wednesday am | Bike-60, S-1k | 10 | 16 | ||
| Wednesday lunch | Run to lift | 12 | |||
| Wednesday pm | |||||
| Thursday am | Bike 60 mins | 16 | |||
| Thursday lunch | Swim 1500 | 15 | |||
| Thursday pm | |||||
| Friday am | Run-4, Q-Lift | 16 | |||
| Friday lunch | Swim 1500 | 15 | |||
| Friday pm | |||||
| Saturday | Bike 75 mins | 21 | |||
| Saturday | |||||
| Saturday | |||||
| Sunday | |||||
| Sunday | Run 3 miles | 12 | |||
| Sunday | |||||
| 36 | 40 | 77 | 80 | 197 | |
| 20% | 39% | 41% |
Final week before the 70.3 looks like this:
| S | B | R | T | ||
| Monday am | B-90m,S-2.6 | 26 | 26 | ||
| Monday lunch | Run 6 miles | 24 | |||
| Monday pm | |||||
| Tuesday am | Bike 120 mins | 38 | |||
| Tuesday lunch | Run 6 miles | 24 | |||
| Tuesday pm | |||||
| Wednesday am | B- 90m,S-2.6 | 26 | 26 | ||
| Wednesday lunch | Run AK | 12 | |||
| Wednesday pm | |||||
| Thursday am | Bike 120 mins | 38 | |||
| Thursday lunch | Swim 3200 | 32 | |||
| Thursday pm | Long Bike Out? | ||||
| Friday am | Run 9 miles | 36 | |||
| Friday lunch | Swim 3200 | 32 | |||
| Friday pm | |||||
| Saturday | Bike 3 hours | 56 | |||
| Saturday | |||||
| Saturday | |||||
| Sunday | Run 13 | 52 | |||
| Sunday | |||||
| Sunday | |||||
| 21 | 116 | 184 | 148 | 448 | |
| 26% | 41% | 33% |
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Old Stuff Is Below
I'm not currently doing this because I'm in base period where I want to focus on being consistent with building volume, not really worried about intensity right now (but including high intensity as appropriate).
For Nov 11 - Jan 12, I'm doing some really basic workouts to build a good aero foundation.
Below is the High Intensity Race Training plan I'll get into as the races get closer.
Training Principles and Objectives:
1. Increasing bicycle muscular endurance to meet 60minute goal in 40k TT. The 2x20/2x10 and high gear/low cad are designed to increase muscular endurance.
2. Run 10k consistently at a moderate pace.Consistency is the key to improvement in the run.
3. Each week include a distance equal to 150%, 100%, and 50% of the race distance with appropriate intensity (short=hard, long=easy).
4. Until May, swim simply to maintain form and keep weight down.
5. For percentages, 50% of overall points for bike is ideal, with 30% for run and 20% for swim. The below schedule doesn't result in that, but it is a schedule that is 1) actually doable on a weekly schedule and 2) will keep me motivated throughout the training season so I'm going with it. Friday lunch swim and Sunday afternoon swim can be swapped for a bike if I want to.
6. No more weight lifting because I didn't re-up my gym membership. Bummer.
7. Starting the year at 185 pounds. Race day goal is 172. Although that's a 13 pound difference, I feel confident that the pounds I have now will come off fairly easily with this training schedule.
| Swim | Bike | Run | ||
| Mam | 40 mile POWER 2 hours 40 miles | |||
| M lunch | 10k | |||
| T am | 2x20 + 2 x10 FTP 1.5 hours/ 36 miles | |||
| T lunch | 10k moderate | |||
| W am | 12 miles EASY 45 minutes | 10k moderate | ||
| W lunch | 2k 20x100 | |||
| R am | 2x20 + 2x10 FTP 1.5 hours / 36 miles | 5k moderate | ||
| R lunch | 2k 4x500 | |||
| F am | 9 miler easy | |||
| F lunch | 2k1x2000 | |||
| Sa | 30 miler 1.5 hours POWER | |||
| Su | 3k: 2x1500 | 10k | ||
| totals | 9k | 154 | 36 miles | |
| points | 90 | 154 | 120 (not including 24pts from 10k on Sunday because that’s a “nice to do” not must do) | 364 total points |
| % of 364 points | 24.7% | 42.3% | 33% |
