Samara Donald is: The Gym Coach

Make the most of your workout!

Just Tri it!

The Gym Coach here is training for a triathalon, in precisely one week! What I’ve realized in gearing up for this, my second, training for this intense event, is that just the training is a fantastic kick in the pants to your normal routine. Try this 3 day plan for a week to give yourself a break from your normal routine.

Note, I’ve created this as 1-1.25 hour sessions (use the shorter durations in run-swim-bike), however an alternative is to break up the weight training from cardio (run-swim-bike) in AM and PM sessions (use the longer durations in split workouts).

Day 1: Run focus

Weight Training: Upper body “A” (shoulders, triceps, chest) for about 30 min (3-4 sets of 3 exercises each)
Run: 20-30 minutes at a moderate pace
Cool Down & Stretch: 10 to 15 minutes of stretching (both legs and arms!)

Day 2: Swim Focus

Weight Training: Legs (squats, lunges, dead lifts) for about 30 min (3 sets of 3 exercises each)

Swim: 20-25 minutes (any style)

Cool Down & Stretch: 10 to 15 minutes of stretching (both legs and arms!)

Day 3: Cycle focus

Weight Training: Upper body “B” (biceps, back) and abs for about 30 min (3-4 sets of 3 exercises each)

Bike: 20-30minutes indoors (use an Upright Bike as opposed to a recumbent bike).

Cool Down & Stretch: 10 to 15 minutes of stretching (both legs and arms!)

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This entry was posted on September 14, 2008 by in Uncategorized.
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