I am pretty much at the halfway mark for my training (for this) and I have gotten in to a nice rhythm of life with working, biking, swimming, and eating! I thought I would share my training schedule as I have taken a couple plans I found online and married them along with the fact that I am only training for 2 sports as opposed to 3. It is simple and simplicity is good for me (this next part is probably pretty boring for most, feel free to skip down a couple paragraphs when I reference some delicious recipes) —
I do 3 swims and 3 rides a week. One day I do a brick workout meaning I do both a bike and swim workout (if you do the math, this means I get two whole days off a week!). Out of the 3 workouts for each discipline I try to do a short, medium, and long workout each week (the brick is usually a mixture of short and mediums).
Building — for 3 weeks in a row I add 10% (more or less) to each workout. On the 4th week I get a ‘rest’ week where I drop my workouts 40%. Then I start back from my week 2 and build 10% again for 3 weeks. The 2 days off are best if they fall after the long bike ride or the brick work out as those tend to be the most exhausting and my body is ready to rest.
Here is an example from my week 5:
Sunday – 30 min endurance swim (med)
Monday – 40 min bike (short)
Tuesday – 38 min 1 mile swim (long)
Wednesday – 1 hour bike (long)
Thursday – OFF
Friday – 25 min speed swim (short)
Saturday – OFF
As many numbers as I have just typed I am actually not much of a numbers person. I have a sweet new polar heart rate monitor (FT4) that I bought used for $20 that has saved me on my bike rides and stores all my workouts to refer back to from week to week (time, avg heart rate, calories burned, etc). And, don’t get me wrong, I have slacked and missed a workout from time to time, but it does help me to record my workouts in my journal and then write out my 6 workouts on the fridge every week and cross them off as I do them.
One beautiful thing about burning so many calories is guilt free calorie consumption! Thanks to my love for new recipes found on pinterest, I have tried two new ones this week that I will pass along.
I (almost) single handedly took down a loaf of THIS deliciousness… and you should only need to pick up 2 lemons, a bag of frozen blueberries, and a cup of whole milk yogurt or the fatty greek yogurt.
I made THIS recipe last night and highly recommend it. Sweet potatoes and black beans? Yummo. I had some leftover yogurt from the previous recipe and it was perfect on top!
AND one final thing. Music is always an inspiration for me as I workout so I will leave you with my favorite motivating work out songs of the week. I am always looking for new ones so let me know if you have any suggestions!
Rihanna – “We Found Love” (not a lot of words to have to memorize and sing along)
Flo Rida – “Good Feelin”
Adele – “Rumour has it” (even though we all hear Adele 5 x’s a day, it’s still motivates me)
Glee Cast – “We are Young” (ok, the original is pretty great too)
Eminem and Nate Dogg – ‘Til I Collapse” (always, always include Eminem in a workout playlist)
NEEDTOBREATHE – “Drive All Night”
Cool DOWN —
Peter Bradley Adams — “Somthing Bout You Lately”
The Band Perry – “If I Die Young”