Workout Summary April 19-24

Monday: Run 40 minutes outside
Tuesday: Cycle 30 min @ gym, circuit strength training
Wednesday: Bike 30 minutes @ gym, run 1 mile
Thursday: -
Friday: -
Saturday: -

I went to Vegas this weekend for a wedding and couldn't squeeze in a workout like I planned :( I'll post some more training ideas soon! I've got my first 5 week cycle planned out. OH! And I found a guy that is really into triathlon and we're gonna do some training together. I'm going to help him with the swim and he's gonna help me with the cycle. My mom's friend is going to let me use her brand new road bike that she never uses! Talk about luck :)

Workout Summary: April 12-17

So here's a summary of my workouts this week.

Mon- Running. approximately 3 miles outside.
Tue- rest
Wed- Cycle. 10 mile cycle at the gym. (they have nice cycle machines that tell you your cadenece, pace, and speed) & circuit strength training
Th- Swimming. 1,000 meters total. 5 sets of 100m + 500m
Fri- rest
Sat- Running. 4 miles outside.

Oh! I've been doing core workouts every day too. What are the 4 ab workouts you showed me? I can only remember the kicking one. OH! Also- I really want to see if I can get a sponsor! I talked to Ren and he said maybe... so we should write out a letter for sponsorship to send in to them. We probably need to calculate exactly how much $$ we need first before we do anything. So start working on that!! I have a few places in Meridian I'm going to try do get sponsorship from as well.

Training

So, I got some books on triathlon training and I'm learning a lot! There's one really great book I picked up from Triathlete Magazine called Complete Triathlon Book: The Training, Diet, Health, Equipment, and Safety Tips You Need To Do Your Best. Here's some notes from the first chapter about training methods:

1. Train for Endurance: There's a careful balance between aerobic and anaerobic. *endurance training enhances the bodie's ability to store and conserve carb fuel.

2. Train specifically for the race: Train each bike, swim, and run endurance longer than what you'll be biking/swimming/running in the race.

3. Train Progressively: The author called it "progressive overload" where you carefully scaffold your body to raise your anaerobic threshold and endurance. Take it slow but constantly push your "overload level" higher.

4. Train using frequency, intensity, & duration: Each workout should feature one of the following levels of intensity(and rarely more than one) 1. recovery 2. endurance 3. threshold 4. max oxygen & 5. speed. Of course your frequency and duration depends on which intensity at which you train. If triathletes only had to use one level of intensity it would be endurance! *Train at this level 12 weeks for your base. Duration at this level is 40min-6hrs. It's a 70-75% heart rate.

5. Train in phases: The four phases should be base, build, peak, and taper (taper should be 1-3 weeks before race)

6. Train in cycles: The training effect of a given workout type is only effective if repeated at least once a week. *create a weekly cycle *arrange micro(weekly)cycles in 2-4 step cycles (with last week build in recovery)

7: Recover sufficiently: You need it weekly as well as once a month

8: Customize your own training. Be your own coach!!

I'll post more as I learn more!! But CRAP Jeri! What are we getting into??! Haha I know we're not doing an ironman or anything, but every thing I've read so far says that if you can finish your first triathlon with a smile you'll be hooked. addicted. obsessed. ahhhhh! Well we have 15 weeks to train, so I'm gonna write up my training program. I was thinking we could post our weekly workouts on the blog and find and update new information we learn. yeah?? You're an author on the blog so you can change anything you want too!

Testing 1 2 3

Testing the blog. It's the beginning of training for the Spudman Triathlon! Woohooo!