Sunday, July 21, 2013

An Insider Sneak Peek Into My Last Month of "Minimalist" Triathlon Training Before An Ironman Triathlon


Want a sneak peek into exactly what I'm doing for my "minimalist" triathlon protocol before Ironman Canada on August 25? 

Here's what the last month of training looks like:

7/21, Sun: 3 hour bike ride up Mt. Spokane (1 hour to base, ~30 minute climb, descend, 1 hour home). Ironman pace.
7/22, Mon: 90 minute run with 3x10 minute Zone 3-4 hill repeats.
7/23, Tue: Bike to pool (2.5 miles away from house), 40-60 minute swim as 500-800m repeats.
7/24, Wed: Bike to gym (2.5 miles away from house), 30 minute heavy lift.
7/25, Thu: Bike to river (1 mile away from house) for 30 minutes of swim/run repeats.
7/26, Fri: Bike to gym, 30 minute lighter lift with core/balance.
7/27, Sat: 90 minutes Sufferfest blender on bike with 30 run off bike.
7/28, Sun: 90 run on treadmill as 5 easy, 3 hard, 5 easy, 6 hard, 5 easy, 1 very hard repeats.
7/29, Mon: Off
7/30, Tue: Elliptigo to pool for swim
7/31, Wed: Bike to gym, 30 minute heavy lift.
8/1, Thu: Bike to river for 30 minutes of swim/run repeats.
8/2, Fri: Elliptigo to gym, 30 minute lighter lift with core/balance.
8/3, Sat: LAST LONG RIDE DAY, 90 MILES RACE PACE WITH FULL FUELING PRACTICE
8/4, Sun: Off. Lots of foam roller/mobility work.
8/5, Mon: LAST LONG RUN DAY, 18-20 MILES AS 3 MILE LOOP AROUND MY HOUSE
8/6, Tue: Easy recovery swim in river. Yoga.
8/7, Wed: Bike to gym, 30 minute heavy lift.
8/8, Thu: Off day with easy swim drills.
8/9, Fri: Bike to river for 30 minutes of swim/run repeats.
8/10, Sat: Olympic Distance Triathlon.
8/11, Sun: Easy recovery bike 60 minutes, easy recovery swim drills.
8/12, Mon: 1 hour hard upriver swim
8/13, Tue: Bike to gym, 30 minute heavy lift.
8/14, Wed: OFF, travel to Atlanta.
8/15, Thu: Ancestral Health Symposium, minimal training (short lift, short run).
8/16, Fri: Ancestral Health Symposium, minimal training (short swim, short bike).
8/17, Sat: Ancestral Health Symposium, minimal training (short lift, short run).
8/18, Sun: Ancestral Health Symposium, minimal training (short swim/bike/run).
8/19, Mon: Bike to pool, 1 hour swim drills/feel for water.
8/20, Tue: Bike to gym, easy body weight lift.
8/21, Wed: OFF, travel to Whistler.
8/22, Thu: Swim/bike/run short repeats, mobility work.
8/23, Fri: OFF, mobility work.
8/24, Sat: Swim/bike/run short repeats, mobility work.
8/25, Sun: RACE.

Only thing that doesn't appear above are the "underground training tactics", like isometric holds after bike rides, cold thermogenesis, some electrical stimulation, etc. Leave your questions or comments below and I'll be happy to reply!



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