In article <[email hidden]>,
[email hidden] says...
Quoted message said:Hello,
I would like to get started with triathlon training. Basically, I have done
jogging: my legs get bigger and after a while my back hurts. I have done
biking: my muscles get really really thin, I lose fat from abs and all
(also loose fat from abs from jogging the way I do it), and then I get
really really skinny muscles, hard, but skinny. So now, what I want to
do is add swimming to it. After swimming, I think my body will feel
kind of heavy and perhaps I will be able to put on some muscle, and
look as good as all the rest of the triathlon people out there. I
guess I should also be doing weights to put on some muscle. It
just seems to me that all the people I have spoken to that had
excellent body muscle/shape did triathlon, so I want to join
in. The only other sport that seems to do good for your arms
is paul vault, and I don't have time for that. So now, down
to the basic question, how do I train for triathlon:
Someone suggested one hour three times a week is enough. Hey, I've got
to work from sitting down on a desk (and am considering getting a pillow
for when my butt will get really skinny so it doesn't hurt to sit down).
So, could anyone please post their excellent recreational triathlon workout
plan so I can copy your 12 week schedule with #of hours spent on each of
jogging, swimming, running, and weights, and with a breakdown of how you
partition the work among these?
Thanks a bunch,
T.W.
Hello T.W.
You are asking for a lot. The training plans are very variable. The most
important factors are your age and sex, your current fitness level, your
past experiences in each sport (run, bike, swim), the climate, the
amount of time you want to commit, etc.
These being said, I should say that using 3 hour/week training you can
not do any triathlons except sprint distance. And even that is somewhat
farfetched. You cannot run, swim, bike, weight train in 3 hours/week.
But if what you want is just get into some action then go ahead and
enjoy it without using some kind of strict "plan".
I will share my last 4 weeks' training as an example. Keep in mind that
I am training for an olympic distance, and since it is winter it is hard
to train for bike so I prefer to run more in these cold months. All
times are with warmup/cool down included. All my swimming sessions are
concentrated on technique.
Week 1
29.11.04 45 min intervals (run - a.m.) + 50 min. stregth (p.m.)
30.11.04 47 min easy run a.m.
01.12.04 32 min intervals run a.m. + 53 min. swimming p.m.
02.12.04 56 min swimming
03.12.04 rest
04.12.04 rest due to weather
05.12.04 135 min easy bike a.m. + 50 min strength p.m.
Week 2
06.12.04 50 min intervals run
07.12.04 45 min easy run a.m. + 55 min swimming p.m.
08.12.04 34 min intervals run a.m. + 45 min strength p.m.
09.12.04 43 min easy run a.m. + 55 min swimming p.m.
10.12.04 rest
11.12.04 102 min easy run
12.12.04 82 min easy bike a.m. + 50 min strength p.m.
Week 3 (light week)
13.12.04 rest
14.12.04 55 min strength a.m. + 60 min swimming p.m.
15.12.04 60 min strength
16.12.04 rest
17.12.04 rest
18.12.04 96 min easy run a.m. + 50 min strength p.m.
19.12.04 140 min easy bike
Week 4
20.12.04 40 min easy run
21.12.04 50 min run hill intervals a.m. + 35 min swimming (1500 m time
trial)
22.12.04 40 min easy run a.m. + 60 min strength p.m.
23.12.04 rest
24.12.04 38 min intervals run a.m. ....(continues)
FWIW,
--
Burak
please remove Dot NOREPLY Dot to reply
