What do you get with a training plan?
Workout #1 : Day Off
Today is a good day for high protein intake and lower starch / carbohydrate intake (except at breakfast)
Workout #2 : Swim
Planned Time: 0:30:00
Warm up 200 loosen then 6x100 with fins as 50 kick on back, 50 swim perfect form with 20-30 rest between.
THEN 8x50 as (Z2, Z3, Z4, Z4 effort x 2) 15 sec rest between.
THEN 100 - 200 cool down.
Workout #3 : Bike
Planned Time: 1:00:00
RIDE either Outside or trainer/stationary:
Warm up 10 min smooth then 4x6 min (3 min Z2, 2 min Z3, 1 min Z4) with 2-3 min easy between. THEN 3x9 min build effort as (3 min Z2, 3 min Z2/3, 3 min Z3 controlled and smooth pedaling). THEN cool 5 min easy
Workout #4 : Run
Planned Time: 0:50:00
Warm up with 5-10 min of walking, then run 30 - 40 minutes.
Run at Z2 effort with a walk break every 10th minute. Finish with 4 x 30 sec build from easy to fast and open gait with 1 min rest between, then cool down.
Workout #5 : Day Off
Workout #6 : Bike
Planned Time: 1:15:00
If outside ride 75 min flatter terrain all z2 on the flats, Z3 on the hills controlled.
OR Trainer/Stationary: Warm up 15 min Z1/2 light then 6, 5, 4, 3, 2, 1 min Z3 with 2 min Z2 between each light. rest 2-3 min then 1x12 min Z2 with every 4th minute surge to Z3/4. THEN DONE
Workout #7 : X-Train
Functional Strength or Yoga w/ Run
Planned Time: 1:00:00
FUNCTIONAL STRENGTH OR YOGA
We recommend using a tool such as the TRX Suspension Trainer (you can purchase through HERE: http://www.purplepatchfitness.com/gear/trx_training OR you can do some form of yoga, pilates, strength work to maintain balance and coordinated movement.
Look out for Matt Dixon’s education on functional strength.
FOLLOW with 30 - 60 min Run Z2 with walk breaks as needed to maintain perfect form
Workout #8 : Day Off
Get in penty of carbohydrates (with protein) at breakfast, then low starch for rest of day. Focus on hydration. NO workouts today.
Workout #9 : Swim
Planned Time: 0:45:00
SWIM: Warm up 10 min of easy swimming, mixing strokes as needed.
THEN go: 8x75 with fins (25 kick on back, 50 swim build effort. 15 sec rest between.
THEN 1x800 straight swim continuous with every 4th 25 faster effort. Maintain steady stroke. (cut the distance, or take a break each 200 if a weaker swimmer)