Week 5 - begin the 4 week cycle again and make your adjustments
Please understand that this is my personal training plan and there are a few things to do and understand before implementing it. This plan is a combination of existing basic and intermediate plans.
1. Consult a physician
Before beginning a training plan consult a physician for clearance. It is important to have baseline readings for pulse, blood pressure, and respiration. It is also a good idea to ask fora baseline reading on your oxygen level.
2. Understand the difference between Aerobic and Anaerobic exercise
During the swimming, cycling and running focus on maintaining an aerobic rather than anaerobic state. This is classic heart rate training and using a heart-rate monitor is the best way of knowing which exercise state you are in.
3. Do not overexert yourself
Take your time and build. When swimming, start slow and build up to .25 miles of continuous swimming. when cycling, start slow and build up to longer distances, higher gears and faster cadence. When running, start slow and build by slowly increasing you run-time and cadence.
Tips:
S = swim
B = Bike
R = Run
This training plan is meant to take no longer than 1 hour per day. Focus on completing 3 days in a row and then recover. The recovery day is extremely important. The length of time is what to initially focused on. Do not worry about speed!
When I began swimming, I could do 1 lap in a pool and then I had to rest. I would then swim another and rest. Eventually I could swim more laps before resting and finally swan a 1/4 mile without stopping. I then began focusing on speed.
When I began cycling, I would ride the length of time and then stop. Eventually I began maintaining higher gears. The bike is fun, enjoy it.
When I began running, I could not run a mile without stopping. Here is an easy way to begin - run one minute and walk one minute - repeat for the length of time. Slowly add in more running and less walking.
Please keep in mind that the initial focus is on duration. Once you can handle that focus on speed and cadence.
I also put the dates of the week in the week field
Keep repeating the weeks until race day
If you miss a day, don't worry about it - just pick up with the current day of the week
My-Tri Training
