The Training for Lavaman Continues!

I completely apologize for the sporadic blogging over the last couple of weeks! Due to the holidays, getting sick, training, and all my blogging time devoted to migrating my blog – I have had little time to actually write! However, the training for Lavaman, an Olympic triathlon, has continued.I must say that getting back on the bike has been wonderful! A not so wonderful side of biking is getting a flat tire! Fortunately, knock on wood, I have not had to deal with that too many times over the years. But knowing how to change a tire on the road is a must because it does happen!

This is the training schedule that I am mostly sticking with. A caveat with my training, I am recovering from a hurt back so my running (walking/jogging) is minimal. At the same time my swimming (my favorite activity of the three) and biking are considered moderate. If you want to follow my training schedule, feel free to adjust it up for the running and down or up with the bike and swim! Think of these three activities each having three rungs on a ladder. I am training at the bottom rung for the run and the middle rung for the bike and swim.

Olympic Triathlon Training Schedule for Week 3Monday: Swim −1000 yards: 300 warm up
 6 X 50 drill (20″) 
4 X 50 @ L2 (15″) 200 cool down
Tuesday: Run – 25 minutes @ L1 w 2 x 3’ 2 L2
Wednesday: Swim -1000 yards: 300 warm up 
6 X 50 drill (20″)
4 X 50 @ L2 (15″) 200 cool down
Thursday: Rest Day – Merry Christmas!
Friday: Run – 25 minutes @ L1 w 2×3’ @L2
Saturday: Bike 45 minutes @ L1
Sunday: Run 2 miles @ L1/L2Olympic Triathlon Training Schedule for Week 4
Monday: Swim −1400 yards: 300 warm up 
6 X 50 drill (20″) 
3 X 200 @ L2 (20″) 200 cool down
Tuesday: Bike – 30 minutes @ L2 w/ 3 x 3’ @ L3
Wednesday: Swim 1300 yards: 300 warm up
 4 X 50 drill (20″)
 6 X 100 @ L3 (20″) 200 cool down
Thursday: Run 2 miles @ L1/2
Friday: Rest Day
Saturday: Coached Swim (Drills and Main Set) and Bike ( Flat and rolling hills 14 miles)
Sunday: Run 30 minutes @ level 1/2Olympic Triathlon Training Schedule for Week 5
Monday: Swim – 1300 yards: 300 warm up 
4 X 50 drill (20″) 4 X 50 build @ L2 (45″) 
8 X 50 (20″) (25 sprint / 25 easy) 200 cool down
Tuesday: Coached Track  – Form and Technique
Wednesday: Swim – 1400 yards: 300 warm up
 3 X 100 drill (20″) (50 drill / 50 build) 4 X 50 kick @ L3 (30″)
4 X 100 (30″) (descend 1-2, 3-4) 200 cool down
Thursday: Run 25 minutes @L2 w/5×2’ @L3
Friday: Rest Day
Saturday: Coached Bike and Run
Sunday: Bike 80 minutes @ L2 w/ 3×5’ @L3

Looks good, huh? Enough exercise to keep this body moving and
getting ready to cross that finish line in Hawaii!

Intensity Levels:
Level 1: Warm-up, talking easy
Level 2: Short conversations comfortable
Level 3: 1-2 word sentences possible
Level 4: Can’t talk, only cuss
Level 5: max effort, need all breath for sprint’ = minutes and “=seconds