the basics of the training program…

Weeks 1, 2 and 3 have all come and gone and I’ve yet to tell you anything real concrete about the training program. My bad.

Anyhoo…two years ago, I used a plug-n-play training program based on Triathlete Magazine’s Essential Week-By-Week Training Guide by Matt Fitzgerald. This year, I’ll be using another one of these plans as a general guideline and base. The general format is based around approximately 9 workouts a week. Yes. NINE. And no, I do not live in an alternate universe where the weeks are nine days long. You do the math (psst- there will be two a days…). This program is 6 days on, 1 day off, rinse and repeat. For 20 weeks straight.

Some weeks will be three runs, three rides and three swims. Other weeks will be a handful of swims, and a couple of runs and rides with a “brick” workout at the end of the week- in most cases a bike workout immediately followed by a run workout, which helps your legs get used to the concept of switching movements and muscles from the bike to the run. This is only a guideline – with the weather in the northwest being what it is, there will be times when I need to bump a bike ride forward or backward a day to fit mother nature’s schedule. And I still need to find some time in there to add some strength training. So I will be creating some “wiggle” room in the program…I’ll probably skip some swims to give myself time for strength training stuff so I can get big and strong like this guy here. More on that later.

photo by trippography

The 1st 8 weeks are considered a “base phase”, which allows for a “gradual, steady buildup of training volume” and build toward the more challenging high-intensity workouts coming down the pike.

Week 1’s workouts shake out like this:

Tuesday: bike- power intervals

Wednesday: Swim – base intervals / Run – fartlek

Thursday: Foundation bike

Friday: Swim – Fartlek intervals / Foundation Run

Saturday: Long bike

Sunday: Swim – base intervals / foundation run

Week 2: 

T: bike – power intervals (1 hour, 10 mins)

W: Swim – base intervals (1600) / Fartlek Run

Th: bike – foundation ride: 1 hour 15 mins

F: Swim- Fartlek intervals (1800) / foundation run

Sat: Brick workout

Sun: Swim – base intervals (2000) / foundation run

Week 3

T: bike- power intervals

W: Swim – base intervals / Fartlek Run

Th: foundation bike

F: Swim – Fartlek intervals / Foundation Run

Sat: Long Bike

Sun: Swim – base intervals / Long Run

Week 4:

T: bike – power intervals

W: Swim – base intervals / fartlet run

Th: Foundation Bike

F: Swim – fartlek intervals / Foundation run

Sat: Foundation Bike

Sun: Swim – base intervals / Brick workout

Etc., etc., etc…

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