Sunday, September 1, 2013

My "Minimalist Training" Build-Up to Ironman Hawaii World Championships



Want a sneak peek into exactly what I'm doing for my "minimalist" triathlon protocol before Ironman Hawaii on October 12? 

Here's what the last month of training looks like (and click here to see exactly how I qualified, what I eat/drink, etc.):

Sep 2, Mon: Bike 3 miles to the YMCA, swim 30 minutes of 200m repeats, 20 minute easy treadmill run for recovery, bike home.

Sep 3, Tue: Ride Elliptigo to YMCA, do 5x5 heavy lift (squat, deadlift, overhead press, clean), 30 minutes sauna.

Sep 4, Wed: Travel to wilderness survival camp. Day off. No phone or computer access.

Sep 5, Thu: Wilderness survival camp. No phone or computer access.

Sep 6, Fri: Wilderness survival camp. No phone or computer access.

Sep 7: Sat: Wilderness survival camp. No phone or computer access.

Sep 8, Sun: Wilderness survival camp. No phone or computer access.

Sep 9, Mon: Home for one day. Hike with family.

Sep 10, Tue: Fly to London to speak at Global Triathlon Conference. Day off.

Sep 11, Wed: 1 hr lift/bike/run high intensity interval training in hotel gym.

Sep 12, Thu: 1 hr lift/bike/run high intensity interval training in hotel gym.

Sep 13, Fri: 1 hr lift/bike/run high intensity interval training in hotel gym.


Sep 15, Sun: 1 hr lift/bike/run high intensity interval training in hotel gym. Fly home.

Sep 16: Mon: Easy Elliptigo ride on the trail by my house. 30 minutes sauna if time.

Sep 17, Tue: Bike 3 miles to YMCA, 30 minute swim "skills & drills", 20-30 minute sprint workout on treadmill.

Sep 18, Wed: Bike 3 miles to YMCA, 30 minutes lift, 30 minutes sauna if time.

Sep 19, Thu: Bike 3 miles to YMCA, 30 minute swim "sprint" workout, 20-30 minute tempo workout on treadmill.

Sep 20, Fri: 30 minutes kettlebell/mace/clubbell workout. Bike 3 miles to YMCA, 30 steady hypoxic swim, 30 minutes sauna.

Sep 21, Sat: Long ride. 80-100 miles.

Sep 22, Sun: 90 minute hilly run. 

Sep 23, Mon: Recovery day. Yoga. Possibly hot yoga.

Sep 24, Tue: Bike 3 miles to YMCA, 30 minute swim "skills & drills", quick sprint workout on treadmill.

Sep 25, Wed: Bike 3 miles to YMCA, 30 minutes lift, 30 minutes sauna if time.

Sep 26, Thu: Bike 3 miles to YMCA, 30 minute swim "sprint" workout, 20-30 minute tempo workout on treadmill.

Sep 27, Fri: 30 minutes kettlebell/mace/clubbell workout. Bike 3 miles to YMCA, 30 steady hypoxic swim, 30 minutes sauna.

Sep 28, Sat: Sufferfest Blender ride.

Sep 29, Sun: 90 minute hilly run. 

Sep 30, Mon: Recovery day. Yoga. Possibly hot yoga.

Oct 1, Tue: Bike 3 miles to YMCA, 20 minute swim skills, 20 minute treadmill run, 30 minutes sauna.

Oct 2, Wed: Bike 3 miles to YMCA, 20 minute swim sprints, 20 minute lift, 30 minute sauna.

Oct 3, Thu: Bike 3 miles to YMCA, 20 minute swim sprints, 20 minute treadmill run, 30 minute sauna.

Oct 4, Fri: Hard 1 hour swim. 30 minutes sauna. Lift if time.

Oct 5, Sat: 60 minute run. 30 minute swim skills workout.


Oct 7, Mon: Bike 3 miles to YMCA, 20 minute swim skills, 20 minute treadmill run, 30 minutes sauna.

Oct 8, Tue: Travel to Hawaii, day off.

Oct 9, Wed: Bike to pier, quick swim. Short treadmill run at hotel. Mobility work.

Oct 10, Thu: Bike to pier, quick swim. Mobility work.

Oct 11, Fri: Bike to pier, quick swim. Mobility work.

Oct 12, Sat: Race Day!

Questions, comments or feedback? Leave them below. 

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