Such a big monetary and time investment requires unwavering commitment so I plan on posting each week's plan on Sundays, and will do a follow-up each week on what I ACTUALLY did, as a form of personal accountability. I'm using a free beginner program I found online at beginnertriathlete.com, but have made some adjustments to account for my personal weaknesses. The general formula includes 3 swims, 4 bikes, 3-4 runs, 2 strength training sessions, and 1 Body Flow (mixture of yoga, Pilates and Tai Chi). There are only a few races I intend to do leading up to the 70.3. I'm not positive which ones I can do yet because I don't have my weekend work schedule at this point, but I'm hoping to get in 1 Sprint, 1 Olympic, a 15-k, and an aquabike (1.2 mile swim and 56 mile bike). It's important to have some races before the big day, but I'm more focused on the training itself.
In addition to the workouts, I'm going to have a weekly goal of either adding, subtracting, replacing, or changing one element of my diet to better fuel my body for all of this training, and hopefully to lose some of my winter poundage as well.
Week 1 Plan (138 days and counting!):
Nutrition Goal: 2 servings of veggies daily
Mon- Morning neighborhood run- 40 min. easy pace
Afternoon swim (long day- 2,500 yds):
WU: 200s, 200k, 200p, 200s
M: 1x1500
CD: 4x50 descending in speed
Tues- Morning Riverplex run- 30 min easy pace
Evening bike road ride for 1 hour or 20 miles
Wed- Morning lower body workout (LBWO)
Followed by swim (race pace- 1,650 yds)
WU: 4x75
M: 3x400 (Goal=7:36 avg with negative splits)
CD: 150 easy
PM Riverplex run- 5 miles tempo
Thurs- AM Riverplex run- 1 hr easy pace
Followed by upper body workout (UBWO)
Fri- AM bike trainer- 45 min
WU: 15 min
M: 30 min
CD: 15 min
PM swim (speed-1,350 yds)
WU: 400
M: 8x100 EBEH (25 easy, 25 build, 25 easy, 25 hard)
CD: 6x25 descending in speed
Sat- 1 hr bike road ride
Sun- Afternoon 1.5 hour bike road ride
