Triathlon Training

Anyone who’s serious about cycling knows how addictive the sport can be. We’re always searching for longer, harder and more challenging rides. And then there’s triathlon, a new sort of challenge. It’s a natural transition really, but new to us. Why not thrown in some swimming and running, right?

Triathlon training has proved to be extremely challenging. Jessica and I have started the swim, bike, run routine for an undetermined triathlon next year. Loving the new challenge, but discovering a lot along the way.

Swimming is a challenge in itself. Besides the fact that we’ve never really swam before, it’s also really hard. The first time we jumped in the pool and completed a lap, our hearts were about to beat out of our chests. Since swimming is new to us it’s going to need the most work. We are fortunate because we have a 25 meter lap pool at our gym.

Cycling, well, we got that in the bag. But to be competitive we’ll need to work on our speed. We’ll have work to do over the winter, but it will also give us time to focus on the other disciplines as well.

Running, I used to love it. Now I hate it. I’m wondering if I’ll ever be able to love it again. I’ve been putting in a fair amount of miles, but I’m still not feeling it. My lower legs get sore and I’m not moving very fast. For Thanksgiving, I participated in a Turkey Trot with my sister. It was a 5K run, and we actually had a lot of fun. There were a ton of people running and it was good to get out before a large feast. My time was 32:41, not great, but better than I expected.

So what’s our training plan?

Strength and intervals with some endurance thrown in.

Monday – Upper Body Strength Training.

Bench Press (3 x 12)
Row (3 x 12)
Shoulder Press (3 x 12)
Tricep Pulldown (3 x 12)
Curl (3 x 12)
Chest Fly (3 x 12)
High Row (3 x 12)
Dips (3 x 12)

Followed by intervals for cardio, we’ll be using the Little HIIT method, which is one minute 15 seconds easy followed by one minute hard for 12 rounds will warm up and cool down. This can be done on the trainer or treadmill.

Tuesday – Lower Body Strength Training.

Squat (3 x 12)
Deadlift (3 x 12)
Leg Extension (3 x 12)
Leg Curl (3 x 12)
Calf Raise (3 x 15)
Wall Sits (3)
Lying Leg Raise (3 x 15)
TRX Ab Pull (3 x 30)
Ab Criss Cross (3 x 30)

Followed by intervals for cardio, we’ll be using the Little HIIT method, which is one minute 15 seconds easy followed by one minute hard for 12 rounds will warm up and cool down. This can be done on the trainer or treadmill.

Wednesday – Mini Triathlon or Endurance Training. The mini triathlon consists of 30-45 minutes of swimming followed by 30 minutes on the bike trainer then 30 minutes on the treadmill. Endurance training is 90 minutes at MAF on the bike trainer or 60 minutes at MAF on the treadmill.

Thursday – Upper Body Strength Training.

Dips (3 x 12)
Pullups (3 x 12)
Lateral Raise (3 x 12)
Bench Press (3 x 12)
Row (3 x 12)
Chest Fly (3 x 12)
Tricep Cable Pulldown (3 x 12)
Curls (3 x 12)

Followed by intervals for cardio, we’ll be using the Little HIIT method, which is one minute 15 seconds easy followed by one minute hard for 12 rounds will warm up and cool down. This can be done on the trainer or treadmill.

Friday – Lower Body Strength Training.

Squat (3 x 12)
Deadlift (3 x 12)
Leg Press (3 x 12)
Lunges (3 x 12)
Seated Calf Raise (3 x 15)
Wall Sits (3)
Incline Crunch (3 x 15)
Back Extension (3 x 15)
Ab Bicycles (3 x 30)

Followed by intervals for cardio, we’ll be using the Little HIIT method, which is one minute 15 seconds easy followed by one minute hard for 12 rounds will warm up and cool down. This can be done on the trainer or treadmill.

Saturday – Snowboarding Day! So this is good cross training, but mostly because we love to board and we live in Colorado.

Sunday – Mini Triathlon or Endurance Training. The mini triathlon consists of 30 minutes of swimming followed by 30-45 minutes on the bike trainer then 30 minutes on the treadmill. Endurance training is 90 minutes at MAF on the bike trainer or 60 minutes at MAF on the treadmill.



About

Growing up in Colorado you can't help but love the outdoors. Something magical happens with 300 days of sunshine and the Rocky Mountains in your back yard. My athletic endeavors started on the bike, I would get out and ride whenever I could. In 2011 I moved to Oxford, England for work. I missed the sunshine and mountains, but discovered my passion for running. When I moved back to Colorado I started combining cycling and running, so it was only natural that I started competing in triathlons. I took second place at my first sprint, and caught the bug. Today I'm training for my first Ironman.


'Triathlon Training' have 1 comment

  1. December 26, 2014 @ 11:26 am Cyclizing / The Great Alaskan Snowboarding Adventure - Cyclizing

    […] should help next season. The goal is to compete in a Triathlon and Jessica and I have started a new training plan.  It’s been going we’ll however the holiday and a short trip to Alaska have thrown […]

    Reply


Would you like to share your thoughts?

Your email address will not be published.

© 2014-2019 Cyclizing. All Rights Reserved.