Monday, November 15, 2004


Training Plan in Detail

Look out, 2 posts in one day!! It's crazy!
As I said earlier today I couldn't hold out anymore and I started training today. My Plan is for 6 months which will be done a little early for the first race. So, I plan on making some changes to lengthen the plan a bit. More fun workouts, bricks, and even more rest days so I don't burn out.
Looks like I will be doing fewer races due to the baby on the way, which is cool, so I want those races to be great!
My plan comes from a book by Gale Bernhardt, "Training Plans for Multisport Athletes" Great book with lots of plans from Sprint to Ironman. 12 weeks to year round. Duathlon to Xterra. And the part I really like is it includes the weight training with the other 3 sports. Pick up this book if you have a year or two under your belt and are ready to stand on the podium!
Like I said, it is a 6 month program focused on the Olympic distance. I will be doing Sprint, Olympic, and Half Iroman distance this coming year so I may lengthen some workouts and shortening some others to fit my needs.

Here are the Phases
4 weeks of Preparation - This gets the body ready for the upcoming stresses and sets your body into a routine.
12 weeks of base training - This is really 3, 4 week sessions building that super strong base.
4 weeks of build - This is when you bring it!! You are going all out or resting. These are the speed workouts.
2 weeks of Taper - Mostly short intervals and lots of rest for the big day.

During the season I like to mix things up and have fun, do short workouts found in articles or pick a trouble spot and try to tweak it.

So today I hit the weight room as instructed. Today's workout was a Circuit session. 40-60 percent of my single rep max (don't ask what that is!). Eight exercises, three to five sets, 20 reps per set. That's a ton of up and down but it will pay off.

Tomorrow Morning is an easy 40 min run, when I say easy we are talking Zone 1 for those of you that use a HRM to train. I have found that always breathing with the nose keeps me in this zone.

I'll update again tomorrow, anyone looking for more details on the workouts let me know.
Oh, and for supper I had 2 slices of bread, 2 hard boiled egg whites, and a glass of milk. I was in a hurry to get to Fire Fighter training.


How many times do I have to tell you? The ONLY proper training diet includes: sour cream, pork rinds, processed beef products, and finally.....Jelly Beans. Remember aim for 10-18 servings a day. Also drop your H2O intake down to 3 oz. and "up" you Hot Co-co intake 150%. That will have you gun'n come spring.

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