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02 February 2012 Last Updated on 02 February 2012 Benjamin Summers

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...