Triathlon Training Week 1

Triathlon w/ Me

LET’S GO!!! I want to talk more about this whole Triathlon training and how the hell I am going to make time to train for this. Switching over to the business world, I now know what it’s like to have such little time, but it has most definitely showed me how to prioritize properly. Give back to yourself daily, whether it’s with training, meditating or reading. Get stuff done!

I have taken the time to write a 12 week training guide for anyone who wants to join me on this journey. It is pretty simple to follow, given that you are able to bike, run and swim. I by no means know if this is going to work, but I am sure as hell willing to give it a shot.

Before we move forward with training, there are some items you will need in order to train properly; a bike, swimming goggles and a pair of running shoes. If you only have one of the three items (running shoes), then great we are in the same boat. I totally forgot the importance of swimming and biking as it pertains to training. Whatever, I am making this shit work by using a stationary bike until I can talk myself into purchasing a bike/helmet/shoes/shorts ($800+). Oh yeah, the whole pool situation is my second dilemma. I will be working some hypertrophy training into my schedule until I can figure out where to swim.

Let’s be honest, I am hoping that some of my natural athletic ability will shine through. Please remember that I am training for a “Triathlon Sprint.” We are talking half mile swim, 12 mile bike and 5k. Who’s with me?!?!?!?

Week #1 Triathlon Training:

  • Monday: Swim 10 x 50 meters (45-60 seconds in between)
    • No Pool: Superset 3×10-15 reps (1 minute rest in between each set, stay with the same two exercises for three rounds before rotating.)
      • Lat Pull Downs + Push-Ups
      • Chest press + Reverse Grip Row
      • Pec Fly + Renegade Rows (2:1)
    • Notes: If you are hitting 15 reps each time and know you can go up and still hit 12-15 reps, GO UP! Focus on the muscle group you are working, feeling the stretch and time under tension.
  • Tuesday: Combo 25 minute run + 20 minute bike
    • Steady pace, it’s the first week, pace yourself. Your goal is to find a pace that you can go non-stop on both bike and run.
  • Wednesday:Swim 10 x 50 meters (45-60 second rest between each)
    • No Pool: Superset 3×10-15 reps (1 minute rest in between each set, stay with the same two exercises for three rounds before rotating.)
    • Dumbbell Front Squats + Alt. Jump Lunge (2:1) no weight
    • Dumbbell Alternating Lunge + Jump Squats
    • Dumbbell Straight Leg Deadlift + Weighted Calf Raises
  • Thursday: Stretch and Recover
    • Move a bit before stretching. Something as simple as.
      • 50 Jumping Jacks
      • 40 Mtn. Climbers
      • 30 Body Weight Squats
      • 20 Lateral Jacks
      • 10 Push-Ups
    • 17 minute stretch routine.
  • Friday: Brick 25 minute bike + 20 minute run
    • Although similar, a “BRICK” emulates the move from Bike to Run as seen in Triathlons everywhere.
  • Saturday: 45+ minute bike
    • Long and steady. Conversational pace.
  • Sunday: Stretch and Recover
    • Move a bit before stretching. Something as simple as
      • 50 Jumping Jacks
      • 40 Mtn. Climbers
      • 30 Body Weight Squats
      • 20 Lateral Jacks
      • 10 Push-Ups
    • 17 minute stretch routine.

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