Working out has become a passion of mine. I love the increase in energy I feel on days when I work out and the better sleep I get at night. I also enjoy using the time to think about and organize my life. Here is the plan for this week:
Monday - Morning swim, Afternoon 6 mile run
Tuesday - Morning swim, Afternoon bike ride probably 25 miles
Wednesday - REST!!!!
Thursday - Morning swim, Afternoon run of some length, probably six, although depending on the weather and my energy level, I'd like to push it to 9 miles because I can get a good hill climb in
Friday - Morning swim, Afternoon brick of bike and run, probably 20 and 6
Saturday/Sunday, shooting for a long ride, still working out the weekend plans with my boss and coach :-)
You might be asking what a brick is. It is a multi-discipline workout with no break in between. The idea is to simulate a triathlon where you are going to do 3 events back to back to back. In my opinion this is the most important type of workout to prepare for a tri, because it really works on muscle transition. It is also the most brutal workout, so if you're just thinking of casually getting into shape stay clear of it because I am completely drained at the end.
This is going to be a pretty standard plan for the week, I am trying to maintain good balance between the 3 events, I might start adding more swimming because that is my weakest event. During these workouts I will be doing different activities, Tuesday's bike, for instance, I'm planning on doing interval training through central park. I'll probably do 5 minutes max power, 5 minutes power off for 50 minutes. Intervals are an excellent way to increase speed because you are working at a power output above your lactic acid threshold for a short period of time and then going back below it. The drill also works on recovery which is useful in case you hit the wall in a race.
Right now I'm feeling pretty good about my condition, my speed is where it was last year, my endurance still needs some work. My leg strength is good, but I think it can get better. I would say that I am at about 75% fitness, I'm hoping to push it to 85% in the next 3 weeks so I can get up Mount Washington, then I will try to max out for the tri.
I try to take a practical, realistic approach to working out. I love giving others advice and help setting their fitness goals, feel free to ask for advice no matter what your level of fitness.