I have just finished my first week of triathlon training and I’d like to share my training log for both cardiovascular endurance and weight training.
Day 1:
- Cardiovascular Training: 22 minutes of running (treadmill)
Calories Expenditure: 250
Distance: 2.2 miles
Day 2:
- Cardiovascular Training: 12 minutes of swimming & 24 minutes of biking
Calories Expenditure: 383
Biking Distance: 7.2 miles
Day 3:
- Cardiovascular Training: 12 minutes of running (treadmill)
Calories Expenditure: 163
Distance: 1.3 miles - Weight Training: Please refer to the Guinea Pig’s Daily Exercise #22
Day 4:
- Cardiovascular Training: 16 minutes of swimming & 32 minutes of biking
Calories Expenditure: 475
Biking Distance: 8.9 miles
Day 5:
- Cardiovascular Training: 16 minutes of running (treadmill)
Calories Expenditure: 217
Distance: 1.7 miles - Weight Training
- Pull-ups: 2 x 10
- Dumbbell Bench Press: 35 lbs, 2 x 15
- Leg Press: 70 lbs, 2 x 15
- Dumbbell Shoulder Press: 20 lbs, 2 x 15
- Dumbbell Lunges: 20 lbs, 2 x 10 (each leg)
- Lat Pulldown: 50 lbs, 2 x 15
- Calf Raise (machine): 50 lbs, 2 x 15
- Push-ups: Wide - Normal - Diamond, 1 x 10 for each variation
- Abs
Note: Each repetition in weight training is done with a very slow pace, about 3 seconds down and 3 seconds up
Day 6:
- Cardiovascular Training: 20 minutes of swimming & 44 minutes of biking
Calories Expenditure: 600
Biking Distance: 12.18 miles
Day 7: DAY OFF!
- Driving range with my friend, Andy. Playing golf is a great way to strengthen core muscles while giving your body a break from training vigorously. Also, going back to the old principle: Don’t Be a Couch Potato! Do something you enjoy on the off-day.
I felt pretty energetic overall after the first week of triathlon training. I have also spent about 30 minutes everyday stretching after my training session. Stretching is especially important because great flexibility prevents musculoskeletal injuries. Common injuries such as shin splints, swimmer’s shoulder, or pulled hamstrings can be prevented by holding the stretch for 15 to 30 seconds for each muscle group. I am still a novice in multi-sports training. While I will be providing new information that I have learned, I’d be glad to hear from you if you have any useful tips. Good luck and enjoy your workouts!
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