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"The miracle isn't that I finished. The miracle is that I had the courage to start."
Kitsap TriBabes
Off SeasonTraining Schedule ~ General
DAY ONE: Pool Swim. For those of you who have problems swimming, I will provide Winter Workshops on swimming so that you can get proficient at the freestyle/crawl stroke. For those of you who are already able to do the freestyle stroke, follow this interval work-out:

1) 10 lengths easy free-style warm-up
2) do four lengths arms only (the pool has little floats you can put between your legs or you can bring a noodle to wrap around your legs).
3) do four lengths legs only (again, use the pool's kick board or bring your own noodle).
4) alternate one length as fast as you can with one length slow recovery (free-style). Repeat 4 more times (10 lengths total).
5) 10 lengths easy Freestyle cool down.
Voila . . . 950 yards!!! Double each section if you need a longer/harder workout!

DAY TWO: Cross Training Type One. Choose an activity OTHER than swimming, biking or running that you are interested in exploring. This could be Pilates, aerobics, YOGA, rock climbing, YOGA, canoeing, cross-country skiing, YOGA, hiking, or whatever you want!!!!!!!!

DAY THREE: Interval Run. My suggestion is that you go to the track and do the following work-out:
1) 4 laps easy warm-up
2) Run the straight part as fast as you can, walk the curved part to recover. Do this for a total of eight times.
3) OPTIONAL: run 2 laps easy Recovery jogging.
4) OPTIONAL: Run the straight part as fast as you can, walk the curved part to recover. Do this for a total of eight times.
5) 4 laps cool down
Voila! You have just comPLETEd either 3 or 4.5 miles of Interval Running. If getting to the track is too hard, you can find a hill near your house and run up it, walk down it. OR just take a run and alternate periods of running fast with periods of running slowly.

DAY FOUR: Cross Training Type Two. Pick a different non-triathlon activity, for example, YOGA, and enjoy it.

DAY FIVE: Bike Ride. If you CAN purchase or already have a bike trainer, use it to vary periods of spinning hard and fast with periods of recovering. OR, go find a hill near your house and ride up and down it as many times as you can. OR, just find a 30-60 minute route that you enjoy and ride it. If you can alternate periods of riding hard and fast with periods of slowly recovering, that would be great.

DAY SIX: Strength Training. IDEALLY, YOU WILL COME TO ATHLETE'S HOUR ON SATURDAY AT EXPANSIONS YOGA FROM 10:30-11:30a.m. But, you can also get a video, do a machine work-out at your gym OR just do some old fashioned sit-ups and push-ups. 15-30 minutes is great!!!!!

DAY SEVEN: And on the 7th day, the Tri Goddess rested.