Below I lay out a typical week of exercise as I prepare for a new triathlon season and set myself up to build power towards the end of Spring 2016.
I don't name weekdays below because my schedule can change week to week, opening and closing times when I could get to the pool, gym, on the bike, or out for a run.
- 1 day of fasted high intensity interval training on the indoor trainer (morning). This same day is met with upper body strength training (shoulders/back) at the gym in the evening.
- 2 days of swimming. 1 of those days followed by a short run on the treadmill
- 1 day of strength training legs
- 2 recovery days
- 1 day when I go for a long bike ride 25-40 miles (indoor trainer)
- 1 day of rec soccer and morning yoga
I've created two rules for myself. 1) Space two non-recovery days between recovery days at minimum. 2) Complete the list.
While this routine was created by me and I am not a personal trainer, or anyone who is in a position to give professional exercise advice, this is the recipe I came up with for myself to include all the sports I plan to improve on and compete in. In addition, I'm including strength training which often goes overlooked by triathletes, as per Joe Friel's Triathlon Bible.
As I play around with this routine throughout the year, I hope to eventually seek the guidance of a professional personal trainer to put me on a plan aimed to increase power while maintaining the time needed to practice my three sports.