Sat – core work, 3×5 (assisted!) pull ups, 1k jog, 5k timed run, 2k jog
Sun – resttt
Mon – 8min row (1730m), 15mile bike – 49min, 5k cross train – 20.19min, 1hr yoga
Tues – 200m drill, 3x400m, 4x200m, 8mile bike, 40mins strength (5×10 on each machine, 5×10 ab wheel, stability and core exercises)
Ok, so – Triathlon is sixteen weeks away. Up till now training has been very much maintenance – looking at the last few weeks i’ve effectively done about the same amount each week. So, on the advice of a swimming coach, it’s time to begin cycling my training. No – not doing it all on the bike. I mean doing 3 weeks hard, 1 week easy, then adding a little bit more intensity each week.
Yesterday began the new ‘Monday Time Trial’ routine. Monday I will do a timed attempt at the tri. As I have to do it in the gym, I exchanged swim for row, and this time did 8mins (average 400m time), but as of now i’ll do the distance I covered in that time and work on making it… shorter. Last week was pretty easy (another sign it needs upping!) so this week im beginning the next 3 weeks.
The general concensus is never increasse your work load by more than 10%. So – previously I was swimming about 5k a week, this will become around 5.5. I also want to work on reducing rest breaks within my sessions to 1minute only.
Biking – taking the resistance on the spin bike from 6 to 9 (on general – the one that takes you over hills and on flat. 50mins of flat cycling in the gym would probably induce coma), and this weeks long bike ride will be to Eastboune and back – 40miles (if it happens – icky weather) – if not – 6x5mile intervals on spin bike – aiming to get FASTER each time – compete with self!
Running – tricky one – still have to be careful. Long run will go from 10k to 10k run, 5k cross train, short run (5k+8k jog) i’ll be working at stopping this annoying habit of toning down the speed when it’s not necessary, so NO BREAKS. Mainly because I know I can do it easily, it’s entirely mental, like the 400m swim hurdle I just managed to overcome (see last post).
I’ve also noticed something else about me when training – when i’m on my own, I take breaks I don’t need – like the running ones, and I generally don’t use my potential. For example, on Saturday’s run I noticed my ‘jog’ wasn’t too different from my ‘run’, and yesterday, I finished the time trial, and I really didn’t feel too tired. Sweaty, yes, but that’s more to do with poor ventilation if you ask me. I need to get more competitive with myself! So – if I haven’t got anyone to watch me all the time and log times, looks like I need to start logging them myself.