Tuesday, July 15, 2014

My Summer 2014 Training Plan

Want a peek at my training schedule for this summer? I set myself a 12-week schedule in preparation for my "A race" at Magog this weekend.  I admit that I didn't quite stick to the schedule, but I tried my best given the curveballs that life threw my way over the past 12 weeks.  I like to keep my schedule pretty flexible, so that I can maintain some balance in life and adjust according to things like the weather, spending time with friends, and my need for rest!  My Tuesdays (track with HPS), Wednesdays (BRICK and strength with HPS), and Thursdays (swim with OTC) were the only days really set in stone and were often my hardest workouts of the week.

Sprint Triathlon Training Schedule - Spring/summer 2014


Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 (4/28)
Rest
Rest
Bike (30)
Rest
Run T (20)
Bike (45)
Swim T (30)
2 (5/5)
Rest
Run T (30)
Bike T (30)  
Swim (40)
Swim T (30)
Run (20)
Bike (60)
3 (5/12)
Run  (30)
Run T (30)
Bike (60)
Swim T (30)
Rest
Race Day!
Swim (40)
4 (5/19)
Rest
Bike T (45)
Run T (20)
Bike T (30)
Swim (20)
Rest
Run (40)
Bike T (30)
5 (5/26)
Rest
Run(40)
Bike T (35)
Swim (30)
Rest
Bike (60)
Run T (30)
6 (6/2)
Swim (45)
Run T (30)
Bike T (45)
Swim (10)
Rest
Run (45)
Bike (75)
7 (6/9)
Rest
Run (30)
Bike (55)
Swim (60)
Rest
Bike (90)
Run (50)
8 (6/16)
Rest
Bike T (45)
Run T (30)
Bike (75)
 
Run (20)
Swim (30)
Rest
Run (30)
Bike (90)
9 (6/23)
Swim (30)
Run T (45)
Bike (30)
Run (30)
Rest
S: 10
B: 10
R: 10
Race Day!
 
10 (6/30)
Run T (30)
Rest
Swim T (30)
Bike (90)
Run (60)
Swim (45)
Bike T (45)
11 (7/7)
Rest
Run
Bike
Swim
Run
Bike
Rest
12 (7/14)
Taper!
Bike (20)
run (10)
Run (20)
Swim (20)
Rest
S: 10
B: 10
R: 10
Race Day!!

Adapted from: Ottawa Triathlon Club, T= tempo

The OTC has a few sample training plans for every distance that are easily adaptable to your needs.  The club website has lots of other awesome resources for swimming, biking, and running! Check it out!

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