So Many Vacations, So Much Training!

I'm leaving for Vegas tonight, so here you go. Notice that your training peaks this week, then gradually declines toward race day. My experience is that it is very difficult to get 100% of the training in (I never have), but missing one workout per week will not ruin your training. Of course strive for 100% but understand we are not professionals and have responsibilities. Getting proper rest and nutrition between workouts is equally important to the workout.

Week of July 13:
2 swims - 20 minutes each
2 rides - 45 & 60 minutes
2 runs - 25 & 30 minutes
* I recommend 2 bricks this week....fewer workouts to schedule and build endurance
July 18 Alum Creek.....I'll go if you go.

Week of July 20:
2 swims - 20 minutes each
2 rides - 20 & 35 minutes
2 runs - 20 and 25 minutes
* This week is a little lighter, still try for 2 bricks.

Race Week:
1 ride - 20 minutes early in the week
1 swim - 15 minutes
1 run - 15-20 minutes
* A light week...do the short run on Friday.

BTW, my training will vary from this as my schedule dictates. I'll run/swim a lot in Vegas, swim/bike more in Minnesota. I'll be in Minnesota quite a while; more than a week. I will rack up mileage to be sure. Your taper week (July 20) will be my tough week.

Coop's First Sprint Tri

Caesar Creek Triathlon July 9, 2006
750K Swim 19:11
12 M Bike 44:28
5K Run 27:00

Swim time includes running beach entry through entering T1, as you know is a long walk from the beach. I had the yellow bike.

CoopFit Goes on Vacation!

Flexibility Rules Here. Weekly Guidelines:
Run 6 miles any way you can, preferably in 3 sessions.
Swim one hour. 2 swims should be 20 minutes.
Bike 2 hours - some can be with kids, an hour total needs to be "training."
Txt Coop after each session.

Road Ride

I'll pick you up at 7:00. Have the bike stuff ready to rack. I'll ride for as long as you say....I need a long ride, you need at least 30 minutes, maybe 35.

Run/Lift

20 minute run/BFL Uppers. Txt me the start time.

Swim/Bike Brick @ Caesar Creek

Get the bike, GPS, whatever ready for a long brick at Caesar's. I'll pick you up at 7:00 unless I hear otherwise. I'd like a 20 minute swim/40-60 minute bike. Maybe you could do a 20-20-20 mini tri. Bring the iPod.

Coop's Off, You're Not

20 minute run, and get your bike ready for Sunday.