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Re:SI Joint issues
wendy 02-07-11 12:51
Re:SI Joint issues
deborah.gleason 02-07-11 10:57

IM70.3 Florida Race Recap
MCag512 17-05-11 21:48
Re:SI Joint issues
MCag512 11-04-11 11:58

Train With Us for Angel's Race!

Every week, Iron Gate's Erin Elwell (who has finished second in her age group at Angel's Race twice) will send out a training plan for that week! This is an Intermediate training plan for Angels. It is a 12 week plan that assumes we have a decent base in all 3 areas. These plans always call for Mondays as rest days-plan your week as needed, just make sure to pick one day to have off completely. Spin classes are a great way to fit in the bike when the weather doesn't cooperate, and Masters or the Tri swim class at the Y are always a great swim option for a GREAT workout!

Week 1: Base Phase (4 week phase to build aerobic capacity and endurance. Goal- get used to new workout schedule!)

Tuesday-

Bike: 55 min. total (warm up about 20 min; 6x1 min. hill repeats with 2 min. active recoveries; warm down 20 mn) **Spin class is a great option here**

Wednesday-

Swim:

Warm Up- 250

Drills- 8x 25 (10 sec rest)

4x100 (5) moderate

4x25 (20) fast

6x25 (15) kicks

Cool 250 = 1350m

Run: 30 min. total with 6x30 sec. bursts mixed in

Thursday-

Bike: 45 min. steady, moderate pace

Friday -

Swim:

Warm Up- 250

Drills- 8x25 (10 rest)

4x150 (15) (50 hard/25 easy/repeat..)

4x25 (20) fast

6x25 (15) kicks

Cool 250 = 1550m

Run: 30 min. + 2x20 sec. strides (with 40 sec. recovery in between)

Saturday-

Bike: 45 min steady, moderate pace

Sunday -

Run: 30 min. steady, moderate intensity

Swim:

Warm up- 200

800 straight

Cool down 200= 1200

*I usually write all my workouts on Spiral bound index cards and throw it in a Ziploc bag so I can have my swim workout on the pool deck. Then I just check them off as I do them. Just something that works for me...