[quote]Airtruth wrote:
Kind of hard to judge considering you didn’t state how you will be training for the triathlon. Your intesity and frequency in the weight room will be highly dependant on it. You don’t want to be too sore from running and do more damage in the weight room, and vice versa.
Without knowing your training regimen,best suggestion to keep your strength is to eat ALOT, along with your shakes and other nutrients.[/quote]
Sorry, I should have included that - as the contest approaches, my training will look like this, for the most part:
From the book Triathlon Training by Eric Harr
Week 1: Adaptation
Monday: Rest
Tuesday: Swim for 30 minutes in Zone I
Wednesday: Run for 30 minutes in Zone I
Thursday: Rest
Friday: Rest
Saturday: Bike for 45 minutes in Zone I
Sunday: Swim for 30 minutes in Zone I
Week 2: Adaptation
Monday: Rest
Tuesday: Swim for 30 minutes in Zone I
Wednesday: Run for 30 minutes in Zone I
Thursday: Rest
Friday: Rest
Saturday: Bike for 45 minutes in Zone I
Sunday: Swim for 30 minutes in Zone I
Week 3: Moderate Training
Monday: Rest
Tuesday: Swim for 35 minutes in Zone II (Benchmark); strength train for 20 minutes
Wednesday: Run for 30 minutes in Zone II; bike for 45 minutes in Zone II (Benchmark)
Thursday: Swim for 20 minutes in Zone I; strength train for 20 minutes
Friday: Rest
Saturday: Brick workout: Bike for 60 minutes in Zone I and run for 30 minutes in Zone I
Sunday: Rest
Week 4: Moderate Training
Monday: Rest
Tuesday: Swim for 30 minutes in Zone II; strength train for 20 minutes
Wednesday: Run for 40 minutes in Zone II (Benchmark); bike for 45 minutes in Zone II
Thursday: Swim for 20 minutes in Zone I; strength train for 20 minutes
Friday: Rest
Saturday: Brick workout: Bike for 60 minutes in Zone I and run for 30 minutes in Zone I
Sunday: Rest
Week 5: Hard
Monday: Rest
Tuesday: Swim for 35 minutes in Zone II (Benchmark); strength train for 40 minutes
Wednesday: Bike for 45 minutes in Zone II (Benchmark); run for 40 minutes in Zone II (Benchmark)
Thursday: Swim for 30 minutes in Zone I; strength train for 20 minutes
Friday: Rest
Saturday: Brick workout/test triathlon: Swim for 20 minutes in Zone I, bike for 40 minutes in Zone II and run for 20 minutes in Zone I
Sunday: Rest
Week 6: Event
Monday: Rest
Tuesday: Bike for 30 minutes in Zone I
Wednesday: Swim for 20 minutes in Zone I
Thursday: Run for 20 minutes in Zone I
Friday: Rest
Saturday: Swim for 15 minutes in Zone I; bike for 15 minutes in Zone I
Sunday: race day
Explanation of zones:
Training Zone I–Recovery/Endurance/Anatomical Adaptation: These workouts are conducted at a nice, easy pace. Your heart rate should be at 50 to 60 percent of your maximum heart rate and should not exceed 130 beats per minute. Your RPE score should be 10 to 12. This zone builds aerobic fitness, strengthens immunity and uses your body fat as the primary source of fuel. The purpose of these workouts is to get out there, have fun and gain aerobic fitness without fatigue. This Training Zone is where you will spend the majority of your training time, especially in the beginning of your program.
Training Zone II–Tempo/Long Intervals: When you are exercising in this zone, your subjective feeling is “comfortably challenging” (RPE of 13 to 15). In other words, you’re working, but you’re not out of control. Your heart rate should be at 60 to 70 percent of your maximum heart rate. These workouts build excellent fitness for the sport of triathlon, since you will likely spend most of your time on race day in this zone. Tempo workouts are designed to help you keep a strong pace throughout your race. These workouts are done at a steady state over a longer duration (10 to 40 minutes). Long intervals serve the same purpose but are performed as a series of short bouts (three to eight minutes) at a slightly higher intensity than the tempo workouts.
Training Zone III–Short Intervals/Speed: When your aerobic fitness begins to plateau, it’s time to sprinkle some Training Zone III work into your program. These intervals can last anywhere from 30 seconds to two minutes and should only be performed after at least four weeks of consistent, injury-free exercise. They help you focus on increasing your speed. When doing a Level III workout, your heart rate should be at 70 to 80 percent of your maximum heart rate and your RPE should be 16 to 17.
Training Zone IV–Explosive Power: These sessions are reserved for Fitness Level IVs who want higher-end fitness, particularly competitive athletes. Efforts should be from five to 20 seconds in duration and should build into an all-out effort. These sessions will dramatically improve your maximal oxygen-carrying capacity and your biomechanical technique. Your RPE should be 18 to 20 and your heart rate should be at 80 to 90 percent of your maximum. It may be difficult, however, to determine your heart rate during exertion, because an explosive-power effort lasts only 30 seconds or less, so your heart rate may not jump up until after the burst of power is over. Such a session is best done on feel. Go as hard as you can while maintaining good form.