Thread: 3 weeks out from needing new routine - starting it now

Okay, I was pretty comfortable designing weights routines late last year when I decided I was doing too much weights and not enough cardio. I am a triathlete afterall (so markedly different goals to the rest of you).

In this thread (Managing a 2 day gym routine - with 4 days cardio) I put together a routine with Swan05's help. this was for Jan to March - culminating in the Mooloolaba triathlon. I race it in 24 days.

After 1 week of rest, I will be hitting my new routine.

Note - I 'believe' I am hitting all of my goals for the current quarter. I wanted to get below 100kg (have measured it a couple of time nows but still need it on an official weigh in day). I wanted to do Mooloolaba in under 3 hours - yet to be seen.

I also wanted to continue prep for my first full marathon - this week I will be running 30km - so it is progressing well.

I have learnt alot this current quarter and have the following goals for the next 5 months (April - August).
* I want to hit 90KG (or hit a point on the journey where I decide to stop losing weight).
* I want to complete BRW Sprint Triathlon in under 55 minutes
* I want to complete Gold Coast Marathon in any time
* I want to complete Cap Coast Half Ironman (mid August) with a time yet to be determined.

So, the routine. I am thinking of the following:
Monday - REST DAY
Pilates at lunch

Tuesday - Big day, Running focus (speed work) - 3-3.5 hours
AM
Cycle (25km)
Running Group (~10km)

PM
Swim Squad

Wednesday - Medium day - 2.5 hours
AM
Full Body weights routine (yet to be prepared)
Probably 3 sets (15, 10, 5) with weights increasing on each.

PM
Cycle home (25km)

Thursday - Big day, Cycling Focus (hillwork) - 3.5 hours
AM
Cycle - Mt Cootha loop (twice around the mountain) - 70-80km

PM
Swim Squad

Friday - Medium day with Run focus - 1-2 hours
AM
Running Group (10km+)

Saturday - Endurance
03/04/10 Run 30km
10/04/10 Cycle 100km-120km
17/04/10 Run 33km
24/04/10 EVENT BRW Corporate race day (400m swim, 10km ride, 4km run)
01/05/10 Run 37km
08/05/10 Cycle 100km-120km
15/05/10 Run 40km
22/05/10 Cycle 100km-120km
29/05/10 Run 40km
05/06/10 Cycle 100km-120km
12/06/10 Run 40km
19/06/10 Cycle 100km-120km
26/06/10 Run 10km
04/07/10 EVENT Gold Coast Race Day (42km run)
11/07/10 Brick 80km + 15km
18/07/10 Brick 80km + 15km
25/07/10 Brick 50km + 10km
01/08/10 Brick 30km + 5km
08/08/10 Taper Taper
15/08/10 Cap Coast Half Ironman (2km swim, 90km cycle, 21km run)

Sunday - Medium day - 1.5 hours
Full Body weights routine (yet to be prepared)
Probably 3 sets (15, 10, 5) with weights increasing on each.

Notes:
I needed to train longer distance. I have the Gold Coast Half Ironman about 6 weeks after the Cap Coast in the above schedule (same distances) and Noosa 4 weeks after that (half as long).
I have caught up my swimming and run skills so am now focussing on all 3.
A brick session is a ride then a run - meant to help practice the transition (just if you didn't know).


So, thoughts? Advice?

No advice, but my thoughts are "WOW"! I know this is how endurance athletes train, but to see it all mapped out is really daunting! And all this at 100kg - your energy output must be amazing to lug that weight for distances that most 70kg athletes struggle with!

How set in stone are the progressions? If you are sick and miss your 37kg run for example, do you put your whole prep back by a week, or do you push ahead with the next fortnight?

All power to you mate, I hope you can log your process on here, I think what you are doing is awesome!

Tim

Originally Posted by Big Tim

No advice, but my thoughts are "WOW"! I know this is how endurance athletes train, but to see it all mapped out is really daunting! And all this at 100kg - your energy output must be amazing to lug that weight for distances that most 70kg athletes struggle with!

How set in stone are the progressions? If you are sick and miss your 37kg run for example, do you put your whole prep back by a week, or do you push ahead with the next fortnight?

All power to you mate, I hope you can log your process on here, I think what you are doing is awesome!

Tim

Thanks Tim. We make our own rules plus I am still getting there myself. This workout has similar hours to my current one but does increase the intensity a bit as it moves some stuff around.

To answer your questions. The way I do it it:
1 - If I miss any routine in general (i.e. it is raining too heavy to cycle) - it is just missed. No getting it back. Unless it happens for a few days in a row - then I might cut out the weights session and do the cycle then, juggle a couple of thigns for that week.
2 - If I miss a target (like the long runs) then I repeat it the next week. Hence the schedule that includes 4-5 40km runs before my marathon. For example, during a hot day a couple of weeks ago I targetted 27kms. I got too hot and woozy at 25 so I stopped. The next fortnight, instead of 30km - I retried 27. Apart from not finishing, I would also do this if I was too slow. My last 27km run was at 7min 15 sec per km. If I do a run slower than 8min per km - I count it as a fail and repeat it the next fortnight. Hasn't happened yet apart from that fail I mentioned a second ago.
3 - I am 100kg but I am also pretty well built. I don't know if 90kg will be healthy but am setting it as a provisional goal. I am currently eating around 2500 cals (at a guess - I stopped counting) as I am trying to dump weight a bit faster than usual. If I unharnessed the horses - I could easily just eat all day. Experience says I would maintain\very slowly decline in weight if I do this.
4 - Being 100kg means I do all of the above very slowly. So don't be too impressed. At Mooloolaba for example, I plan on swimming in 30 minutes (coach says I might hit 27), cycling in 75 minutes (which includes about 10 minutes for transition) and running in 60 minutes.
I love it though.

it seems that your training volume is increasing again so you'll need something similar but maybe even more abbreviated again for your wts training

The volume has increased on the weekend (everywehre I cycle on the weekend - the current plan has a swim.

During the week - I have spread out my cycling to decreasse it -.

On the weights - I dont think I can abreviate any more than 3 exercises - but 3-5 is the plan. And I just want 1 routine - I found it difficult to juggle 2 when I missed the one a couple of times.

i'd stick with 2 but simply alternate them, if you miss one then just keep the order

or

choose 3 exercises (deadlift and a row) that gets dione evry session and then maybe 2 other pairs that alternate so

workout 1
deads / bench
row / core

workout 2
deads / chin up
row / core

yeah??

What is your diet like to be able to produce energy for such long distances? You mention you at about 2500 cals a day - just wondering what a typical food intake day would be for you?

Originally Posted by reddybaymuscle

What is your diet like to be able to produce energy for such long distances? You mention you at about 2500 cals a day - just wondering what a typical food intake day would be for you?

Well - I will answer that in 3 parts. Part 1 - This was my day yesterday.

4am wakeup - supps (caffeine and fat burner)

10km run
25km cycle
shower, etc

Brekky - oats soaked in apple juice and yoghurt (only a small serve) - also had dried fruit, etc.

MTea - fruit and nut bar - skinny latte (basically a glass of milk with espresso)

11:30 - supps
12:00 - small serve of curried chicken and vegies with brown rice

3pm - almonds, small tin of rice cream

4:30 - 25km cycle, 2.3km swim (squad session), 6km cycle
7:30 - roast chicken, vegies, 2 slices of bread (I made them up like a pizza)

bed

I find Brekky and dinner to be my biggest meals - and both come directly after some hours of training on most days.

Part 2 - Normal diet (when not trying to lose weight)

2 or 3 times the serves of brekky and lunch. Di nner about the same. Mtea and aTea are continuous through the day.

I basically keep a supply of fruit, fruit and nut bars, almonds, protein shakes, oats, etc in my work drawer. Keep meals with brown rice, etc, in the work freezer.

Part 3 - During a training session that lasts over 2 hours - we use gels (satchets of carbs) and sometimes othe things like anzac buscuits, protein bars, bananas, etc. I can't take anything solid during a run but I eat anything during a ride. At least 1 'meal' per hour during training. Every 30-40 minutes when racing.

Thanks for sharing Clownboy - excuse my ignorance but what does the caffeine do - does it give you energy? And what brand/type of fat burner do you use? At present - I use L-carintine 2 x 500mg caps : twice a day...

Originally Posted by reddybaymuscle

Thanks for sharing Clownboy - excuse my ignorance but what does the caffeine do - does it give you energy? And what brand/type of fat burner do you use? At present - I use L-carintine 2 x 500mg caps : twice a day...

No probs mate. Check out this link for the recipe, dosing nad effect (I am just finishing reviewing it on Monday). Testing Bulk Nutrients combo

I find the caffeine helps because I start training at 4am - so it wakes me up properly. Plus it helps with energy when I am not eating alot.

Thanks again - just starting to read your thread....very interesting and will continue to read....

Thanks by the way Swan. I enjoy my weights and am tempted to make it a little bigger.

Do you think the following is a big no no? (I started using what you recommend above)

Keep in mind, I take my time in my weights session. Challenge myself with the weights but I don't go lifting as heavy as I can, etc.

workout 1
deads
bench or standing press
seated row
inclined sit-ups (3xfailure)
face pulls

workout 2
Smith Machine Squats
chin up
Pull Ups
bent over row
reverse curls

Like I said, I started with what you said and added in a couple of favourites. I tried to balance them well but should I re-order them? move them around a bit?

I just started another thread - Conflicting Advice - How much should I be trying to lose? - trying to determine an appropriate weight loss target for this phase.

if you've got the time you can do more but i'm not sure if you have the recovery, you don't want to jepardise your performance training

the sit ups aren't doing anything for you so i'd take thm out...if you want something core related then try a prone brace variation or anything from my little video here;

Aussie Rules Football Training: 21st Century Core Training Part 4

definately get rid of the smith machine squats...a they're shit and ab you're overloading an already over load quad and knee dominant movement pattern..replace with back or front squats or a lunge variation..i'd do the last option

do chin up OR pull up this phase and the other in the next phase

So taking all of that on board it would be:

workout 1
deads
bench or standing press
seated row
face pulls

workout 2
Lunge Variation (will look for something different - am over normal lunges)
chin up
bent over row
reverse curls

Which then looks very similar to what I have now. Except I like the addition of the chess press and reverse curls.