Truckee Triathlon

10/05/2012

Saturday
40 miles on bike followed by 30 mins on run

10/05/2012

Friday -
Swimming
1200 slow warm up (Alternate free/kickboard/pull buoy/free) by 300s
8 X 25
4 X 50
2 X 100
1 X 200
2 X 100
4 X 50
8 X 25
200 cool down = 2800 total

Go out for easy 3-4 mile run after

10/03/2012

Any Reno people out there. The outdoor pool I use over at 24 hr fitness will at some point be drained (I don't think anytime soon since it was 90 degrees today) for the winter. Any good recommendations on walk in pools near Neil Rd and Kietzke? Will be swimming at 24 fitness at 4pm if anyone wants to join.

10/03/2012

Wednesday - Keep on swimming, keep on swimming...and biking

200 free - 200 kickboard - 200 breast - 200 free
8 x 25 (200) alternating freestyle and catch up drill - 300 cool down

Cycle on road or spin on trainer at home for 30-40 minutes

Still base building

This is the catch up freestyle drill

10/02/2012

Tuesday - 4 X 1/2 mile repeats (still base training)

Warm up 15 min easy
1/2 mile @ 75% effort with 2 minute recovery
Cool down 15 min easy

DON'T FORGET TO STRETCH POST WORKOUT
Hams
Quads
Calves
Groin

10/01/2012

Monday - easy 4-5 miler 60-70% effort.

09/29/2012

Sunday - 2400-2900 yards in pool followed by 30 min run
Warm up Free/Kick/Pull/Free by 200 = 800
25 x 8 = 1000
50 x 4 = 1200
100 x 2 = 1400
200 x 1 = 1600 OR (2 x 200 = 1800)
(300 x 1) (Additional distance for 2900)
100 x 2 = 1800
50 x 4 = 2000
25 x 8 = 2200
Cool down - easy 200 for 2400 total

Don't forget your 30 min run!

09/28/2012

Saturday - Easy pace 5-6 mile run OR 40 mile ride (This is base riding) If you have a decent base built up already do 50 mile ride.

09/27/2012

Friday workout
Swimming
800 slow warm up (Alternate free/kickboard/pull buoy/free) by 200s
4 X 200 make each consecutive 200 faster than the previous one
400 IM (alternate each 100) if you can't do fly try free at the start and at the end.
300 cool down - nice and easy
2500 yards or meters

09/27/2012

Today - Base build up
Running interval workout
Warm up 10-15 minutes easy
1 minute @ 75% power
1 minute recovery 30-45%
X 10 (so 20 minutes total)
10-15 minutes easy cool down
Make sure you stretch!

09/27/2012

I will be posting a ten month training plan for any of you interested in taking a peek. Personally I will be splitting workouts between Reno and Truckee if there are any locals that would like to team up and workout during the week or weekends.

09/27/2012

Since the peanut gallery is piping up (Robbie O'Brien) I sure will.