In order to get a bit more structure to my training and set up a real training schedule towards my goal, The US Nationals in August, I started to look into online training plans and books that could help me out.
After spending most part of a day searching online and coming up empty handed for the right plan for myself, I finally came across a book by Matt Fitzgerald: Triathlete Magazine’s Essential Week-by-Week Training Guide that had no less than 40! plans (More IS Better!) covered. 10 of these were for the Olympic distance so with this downloaded to the Ipad I started mapping out my 16 week schedule.
The Olympic programs are divided into 10 levels with level 1 being for people just wanting to complete an Olympic tri with the minimal amount of training and level 10 being for the elite level triatlete (peaking with 13.000 yards of swimming, 8.30 hours of cycling and 4.30 hours of running). I stuck my neck out and set myself at level 7 with 9 workouts pr. week and peaking at 8,700 yards of swimming, 5.45 hours on the bike and 3.30 hours of running.
Luckily the plan starts of a bit more comfortable with 5.500 yards of swimming, 4 hours of cycling and 2.11 hours of running.
The level 7 program seemed as the right one as I already was already doing around 4-5 hours of cycling a week and 2 hours of running. Allthough I was doing 3 weekly swims I wasn’t doing more than 3.000 yards, but adding the last 2.500 yards didn’t seem like a problem.
Last week was the first week of my plan and looking at my distribution of sessions it looked like this:
Running: 2 sessions. 1.25 hours. 17 km
Swimming: 3 sessions. 2.5 hours. 5.5 km
Biking; 3 sessions. 4.24 hours. 128 km
I had to give up my Saturday running session as I was home alone with the kids (The wife was in Denmark) but all in all I was pretty satisfied with the week. At this part of the training plan most of the workouts are pretty easy being at a moderate intensity level.
Physically I felt fine. No soreness or pains except for a 5 min of on and off groin pains that came during me just sitting around in the couch.
Mentally I also felt fine. I made sure to up my amount of sleeping, going to bed around 10pm at most nights getting my 8-8.5 hours of sleep.
I am now in my 2nd week and things are still looking bright. I will update you on my training schedule in a few weeks.