Week 4 Training

Notes:

1/4 of the way through! How does it feel?

For those working on getting comfy in the water, work some drills into your swim warmups and cool-downs.

Don't skimp on the strength training sessions--you'll be amazed at what they do for you. Pick weights that tax you, while allowing you to get your sets/reps in. This week, you should be using more weight, as reps are down from last week.

This week, pick up the pace a little (see PME increase). Next time we cycle through to another "speed" week, we'll throw in some fartleks, WOOT!

Plan A, say "hello" to your first "BRICK". For the next few weeks, you'll get 2, and plan B will get 3.

Start psyching yourself up, at the end of week 6, we'll test you against the race distances!

Plan A (70% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 8 x 50 meters freestyle (push these, and focus on form; take 45 - 60 seconds rest between), 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 30 minute, or 10 mile ride--whichever takes longer
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans and declines, 3 x 12 other lifts, and 1 x 20 on each "abs"). Note: while doing arm curls, lock your elbows at 90 degrees, and go through exaggerated (slow, smooth and controlled) running arm motion. This isn't about biceps, it's about deltoids, etc.

• Wednesday: Run - 30 minute run (increase your pace from last week). Alternatively, do 3 bouts of 10 minutes (pushing your pace) with a 60 second rest between.

• Thursday: Swim - 10 minute warmup (any combination of strokes), 20 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Friday: Bike - 30 minute ride (increase your pace from last week)

• Saturday: BRICK - 20 minute bike, 20 minute run (do these back-to-back to start getting your body used to the transition from bike to run)

Plan B (70% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 200, 1 x 100, 1 x 50, 1 x 100, 1 x 200 meters freestyle (push these, and focus on form; take 30 - 40 seconds rest between), 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 30 minute ride (Note: I know some of you guys are putting in much more mileage than what is listed in the training schedule. This week, pick up the pace for the times listed)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans and declines, 3 x 10 other lifts, and 1 x 20 on each "abs"). Note: while doing arm curls, lock your elbows at 90 degrees, and go through exaggerated (slow, smooth and controlled) running arm motion. This isn't about biceps, it's about deltoids, etc.

• Wednesday: Run - 30 minute run (increase your pace from last week)

• Thursday: Swim - 10 minute warmup (any combination of strokes), 10 x 50 meters freestyle (push these, and focus on form; take 30 - 40 seconds rest between), 10 minute cool down (any combination of strokes)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Friday: Bike - 45 minute ride (increase your pace from last week)

• Saturday: BRICK - 30 minute bike, 30 minute run (increase your pace from last week; do these back-to-back to start getting your body used to the transition from bike to run)