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.
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