Below is my current workout schedule. The swimming on M-W-F is pretty well set as it is constrained by the schedule of my Masters program and the 2 days I don't swim, I commute to work on my bike. My commute lends itself well to training rides as 15+ miles of it is bike path. (Santa Ana River trail). Tandem refers to my wife/stoker and I riding our tandem. That schedule is also pretty well set as we both really look forward to our rides.
I am just starting to add running now that a knee injury is adequately rehabed. I also have been doing some weight training and would like to incorporate that as well. My work has a small gym and shower facility so working out at lunch is a viable option. (Not to mention the dietary advantage of not going out to eat )
My thought is to initially add 2 days of running and 3 days of weights. The running could be done Wednesdays at lunch and Sat (or the day we do the short tandem ride). Weights could be added Tu & Th at lunch and one day on the weekend. The only obviously flaw I see is no rest days. Monday and Friday are pretty light though. How important is a rest day in this plan? The other reality is that weeks that I will actually complete all the workouts are likely to be the exception given that I work a demanding job, occasionally have to travel, have a life, family etc.
1) Improved fitness/weightloss (currently ~240, at 220 I'd look good, at 205 I'd be a stud!)
2) Complete a century ride on our tandem (targeting Solvang in March)
3) Compete/complete a sprint tri this spring and an Olympic distance by the end of the year (I'd like to do 4-6 total and be prepped to do a 1/2IM in 2007)
AM: Swim ~3000m
AM: Bike 20 mi
PM: Bike 20 mi
AM: Swim ~3000m
PM: Tandem 18 mi
AM: Bike 20 mi
PM: Bike 20 mi
You really need at least 1 rest day a week; you get stronger during rest not during the workout. I am also a big fan of periodization; basically work out 4 different week plans and stick to your recovery weeks. Easy week, harder, hardest, recovery then repeat. Also break down your season into phases; strength, endurance then speed. During the strength phase hit the weights more often; during endurance cut way back on the weights and add extra easy miles to your longest ride of the week; as for speed high cadence drills and intervals to near max HR but be careful to not hurt yourself.
If you feel you can handle 3 workouts a day you are not going hard enough during the session. Give every workout a purpose and if you are not achieving the purpose rest is better. eg "today is supposed to be hard interval but I feel like garbage so I will just spin" Just don't do it; less is more sometimes.
The #1 priority is Always recovery; always. Injury or burnout will just cut out whole weeks of training.
Good luck and at 3000m 3 times a week you will rock your tri swim; work on your weaknesses not your strengths.
Johnny, I agree with Enthalpic in that you definitely need recovery days. However, recovery days don’t mean that you shouldn’t do anything. Active recovery, such as very easy spinning, can be more beneficial than doing nothing since you increase blood circulation to the muscles without tearing anything. The only thing is that you need time and motivation to do that. I would suggest that on two days of the week, you do nothing but easy spinning on your bike (like commuting to work for example). If you really want to, probably add only upper body weight work at lunch hour on Tuesday and Thursday, but then again, you are already doing 180 laps of the pool (25m ones) every week. So your swimming should be strong already.
How old are you? If you are about 30 pounds heavier than you optimum weight, I would suggest starting off very easy and increase your load gradually over time. Try to loose only a few pounds a month and watch out for over training. Good luck.
Thanks for the feedback. I think my plan will be to either take one of the swim only days off or do an "active recovery" swim. My running is very minimal at this point and as that mileage increases I will work in more recovery time too.
Plin, I'm 43 (actually 44 in a week ) I've been doing the masters program for a bit over a year and have been biking pretty regularly although some equipment issues have kept me from commuting for the past month or so. I'm pretty good at listening to my body and not overdoing it although I sometimes do get carried away. Anyways, thanks again.
I think you've been getting good advice here. I would add two details:
First, what you should do on your lunch hour is eat lunch. You need enough calories, carbs and other nutrients to train intensively.
Second, if you haven't already, get some professional advice for training for the tris. If you can't afford coaching, join a club or intramural at your university. Also read the many books you can find about conditioning in general and for your sport. Good luck and have fun.