"Build" Phase of Training (Weeks 3-5)

Welcome to week 3 of your training. Now is the start of the "Build" phase of your training. This week your focus is "building" endurance. Workouts should be long and steady. Don't push too hard, it's about increasing your endurance capacity over the next three weeks. Don't forget to check out the "Workout of the Week" section at the top to get an idea of what to do.

My Brother is Faster Than Me on 2 Wheels

My brother (Eddie) and I share the love of two-wheels. My ride may win in the weight dept. at sub-20lbs.... his definitely beats me in the speed dept. at over 150mph!!! Last month he went to Thunderhill Raceway for a track day with his Yamaha R1 motorcycle (top photo) and tore up the racetrack with some blazing lap times! If you want to check out the best in the world compete on U.S. soil, check out the MotoGP U.S. Grand Prix at Laguna Seca Raceway (bottom photo) in Monterey, CA on July 20-22.

Training - Week 2 (base)

Week #2 is the same as week #1. Just follow what I wrote in last week's blog. Focus on sticking with the same schedule and same pace as last week, but try different routes on your bike and run to keep things fresh.

As for me personally, this is race week so my training is light and focusing on rest. This Sunday I'll be racing at the San Jose Intl. Triathlon. It's one of my favorites and I try to race it every June. The distances are: 1.25k swim, 40k bike, & 10k run. My best time was set in '05 with a 2:25:21 which put me in the top 26%. I'm feeling great with my training, so here's hoping I can be near my '05 time! I'll have complete race re-cap next Monday.

Training - Week 1 (BASE)

Welcome to Week #1 of your ten weeks to triathlon fitness! The next two weeks will be the BASE period of your training. This period is for setting a fitness "base" and is usually done in the winter for 6 - 8 weeks. Since we're already at summer-time and our program is ten weeks long, our 2 week base period will focus on setting a consistent weekly training schedule.

As I stated in the previous blog, you can get triathlon fit in 3 hours a week! Here's how you do it: 1 x 30' swim, 2 x 45' bike, and 2 x 30' run. That's five workouts per week. Your goal this week is to fit these workouts into your schedule and STICK WITH IT. Try not to put the same training discipline in consecutive days, i.e. bike on Monday and Tuesday. Here's an example: Mon. - bike, Tues. - rest, Wed. - run, Thurs. - swim, Fri. - rest, Sat. - bike (did I mention I teach a Spin class on Saturdays at 10a... hint), & Sun. - run. Since bike rides are the longest, I suggest doing one on the weekend when you have more free time. Runs are the easiest to fit into your schedule since you can do it before work, during lunch, or after work. Swims can be more challenging to fit in since your availability must coincide with pool schedules.

Since this is the BASE period, your focus during your workouts is to go at an easy pace. Do not push hard! The idea is to get your body acclimated to the new work load. Getting fit takes time and won't happen over night. Going hard now can cause injuries and burnout... we want you to make it through the next ten weeks! Your pace during your workouts should permit you to hold a conversation and have controlled, steady breathing. If you have a heart rate monitor, you should be around 65-75% of your max.

Triathlon Ready in 10 Weeks!

Yes, you can be in triathlon shape in ten weeks with only 3 hours of training per week! All you have to do is decide now (not tomorrow) and commit to a healthier "you". There's nothing like an event to help you stay focused on your goal... so here's my plan:

Tri for Fun #3 will be held in Pleasanton on August 18, this triathlon consists of a 400 yard swim, 11 mile bike, & 3.1 mile run. It is non-competitive and doesn't score your time. Everyone is there to have "fun" and believe me, this was my first ever triathlon and it was great! Each week I will post a complete training schedule in the "Workout of the Week" section to help guide you to Race Day. It's that simple, 3 hours a week for 10 weeks to be in the best shape of your life!

You can get the Event details by clicking on the link on the right under "Event Websites". The triathlon costs $55 and is a deal considering other sprint triathlons can cost $85-$120. Plus, you don't need to invest in a wetsuit since the swim is in a warm lake. Don't stall, register soon 'cause this event sells out every year. Week #1 begins on June 11, hope to see you at the starting line on August 18.