A Rendezvous with Sneakers

I don’t think I have ever written what a training week looks like. Scratch that, I have. My desire and love for mountain biking, and the fact I want to crush some of those races have taken over some of my training sessions. But now, with 17 weeks until the big race,with only a couple weeks until the shorter duathlons, it is time to start once again training down to a T—hopefully one day it will be warm enough to swim outside! No offense to Bard’s swimming pool, but it can get warm.

Lake Onteora--my favorite place to swim

This week’s schedule is below. However, due to different things I need to do, might get switched around a bit. And, training for mountain bike races as a beginner mountain biker can be a bit daunting. But, it is actually great cross training for triathlons!
Monday
Bike = turbo or outside
•  Bike turbo intervals   time is approx  repeat
do this workout with your front wheel elevated about 4-6 inches.

Warmup 10:00

Main Set:
4 x 7:00 as (5:00 Z2 / 3:00 Z3) with  3:00 RI between the intervals

cooldown: 10 minutes

T-run = 10 minutes

if you want to ride outside — LSD for 60-90 minutes.  ride the hills harder. Getting your HR into zone 3 (HR = 155-164bpm)

Tuesday
run = LSD
6 miles in morning

If possible, mountain bike ride in afternoon

Wednesday
Swim = speed   50-60 minutes
swim = total 1900 yards

Warmup = total 500 yards.
200 yards drills then swim 3 x (swim 50 yards / kick 50 yards) focus on one aspect for each 50 yard swim (such as high elbow, hand enrty, fingers, pull technique.)

Mainset = 1200 yards
3 x 200 with :20 RI then 4 x 100 with :15 RI.  then 4 x 50 faster with :10 RI.

Cooldown as you like for 200 yards

*possible Mountain bike ride in the afternoon if I can

Thursday
Run = speed intervals 50 minutes
warmup: 10:00

main set:  6 x 400m (or run 2:15 if you are outside).get your HR into zone 4 (170 bpm). take 1:30 easy walk/jog (HR down to 120) between these intervals.

cooldown 10:00

Friday
Swim = endurance 60 minutes
swim =  total 1900 yards

Warmup = 300 yards.
Your choice 300 yards.

Mainset = 1500 yards
5 x 300 with :30 RI between

Cooldown as you like for 200 yards

Saturday
Bike = 194 minutes
bike = 45 mile LSD another one 🙂
you can start to ride the hills harder. Getting your HR into zone 3 (HR = 155-164bpm)
T-run = 10 minutes
Sunday

Mtn bike ride/hike/ day off? Time will tell